How do I stop uncontrollable snacking?
Have you ever asked yourself, "How do I get enough willpower, to stop snacking?"
It's a question I’m often asked. And it’s usually followed by something like …
“Every day, I wake up disappointed I snacked yesterday, but determined I won't do it again today. But then I always do”
“Even though I don’t want to snack, I’m just too hungry not to. Something really weird is going on. It doesn’t make sense. I never used to be like this!”
“I just need more motivation or discipline. I don’t feel like I can trust myself anymore”
“I always feel guilty after snacking. Sometimes I even feel guilty while I’m snacking!”
The reason why you snack will be individual to you - and your environment, your habits and your mindset are part of the picture, sure.
But if your meals are no longer working for you, your body will push back. In midlife, this push-back is loud. And no willpower in the world can stand up to the hard-wired fuel-seeking hormones that have kept the human race on the planet for all these years.
If you feel your snacking is out of control, you might be making things harder than they need to be. Before you try and sort out your behaviour, sort out your biology. And it all begins with breakfast.
Willpower is high in the morning. But a balanced breakfast puts willpower in the bank for the rest of the day.
You see, the first meal we eat sets the tone for our metabolism for the rest of the day.
If you’re rushed and you skip breakfast, hit the coffee, grab toast or the kids left over cereal, you’re going to make your body wonder ... is that all I’m getting? How can I run this body on that? Shall I raise alarm bells?
And biology means that this approach is going to see your blood sugar levels crashing later, triggering the release of cortisol and the powerful ‘I need fuel’ signal to the brain.
Add to that, as your day goes on, you’re preoccupied, things can get stressful, you’re out and about and food options may be limited. So, it’s likely that the rollercoaster of energy you strapped yourself into at breakfast time, stays freewheeling until either the alarm bells are ringing so loudly you notice, or your day calms down enough for you to finally hear them.
This is why if you’re working from home, the kitchen cupboards start calling to you at 3pm.
And it’s also why you’re opening and closing the fridge at 9pm saying things like ‘I want something savoury’ … ‘I want something sweet’ … ‘I just want something, but I don’t know what it is!’
If snacking challenges you, you are not alone, and it isn’t a lack of willpower. The solution might be simpler than you think.
For many people, introducing breakfast, or making it more balanced - including the right amount of protein, fibre and fat for you - will keep your hormones happy, your energy stable. It will banish the physical urge, or at least the uncontrollable urgency, to snack. It tells your body it’s safe, no need to panic. Eat better earlier in the day and let biology help you later.
Let’s make healthy simple
Notice your first meal of the day – what you have and when
Watch how balanced you feel over the next 3-5 hours (e.g. energy, mood, cravings, focus)
If you don’t feel balanced, consider the timing, content or quantity of your breakfast
Many people struggle with breakfast, so if you’d like to chat with me about yours, hit reply