1. Choose snacks
According to Health, nutritious snacks such as fruits, yogurt or nuts not only help reduce hunger but also provide vitamins and minerals needed for the body.
Meanwhile, processed snacks are often high in sugar and fat, easily causing you to consume excess energy without feeling full.
You can refer to some of the following snacks: Apples, bananas, oranges, unsweetened yogurt, almonds, walnuts.
2. Prioritize protein and fiber
Snacks rich in protein and fiber help prolong the feeling of fullness, thereby limiting overeating during main meals.
You can refer to some of the following snacks: yogurt + chia seeds, apples + peanut butter, boiled eggs.
3. Control portion sizes
One of the common mistakes is snacking "unconsciously". According to Health, you should limit each snack to about 150-200 kcal to avoid excess energy.
You can refer to the following small tips: Divide portions into bowls/ plates, do not eat directly from large bags.
4. Eat at the right time
The ideal snacking time is between main meals, which helps stabilize blood sugar and avoid overeating when meals come.
The appropriate time is around 10-11 am, 15-16 pm. Limit late-night snacking, especially after 9 pm.
5. Avoid "empty calories" snacks
Foods such as confectionery, soft drinks, and french fries are high in calories but low in nutrients, easily leading to weight gain if consumed regularly.
Therefore, you should limit sugary milk tea, fried snacks, and carbonated drinks.
6. Do not watch your phone while eating
Eating while watching your phone or working can make you eat more without realizing it.
You should eat slowly, chew thoroughly, focus on the meal, and stop when you feel full.
