top of page
  • Writer's pictureConnie Rutledge


By avoiding that snack, you reduce the number of calories consumed throughout the day. Calorie restriction or starvation is not the end goal, but eating less often will tip the scale in the right direction. Eating less will obviously create a calorie deficit, which will essentially lead to fat loss. When you eat less, you start using stored fat for fuel. Frequent snacking, especially high carb/high sugar foods will spike insulin. Every time you eat, even low carb, low calorie foods your body produces insulin. High insulin levels will promote fat storage and make it harder to burn stored fat. Avoiding snacking helps regulate insulin levels, making it easier to tap into fat stores for energy.

By not snacking your body enters a fasting state, fasting depletes glycogen stores and starts relying on stored fat for energy. By avoiding snacks, you stabilize insulin levels and improve your overall metabolic function. Here are a few tips to help you stop the habit of mindless snacking!

  1. Identify your snacking triggers: Recognize the situations or emotions that lead to your urge to snack. Figure out a better way to handle this.

  2. Plan better meals so you feel full and satisfied. Higher protein meals help tremendously.

  3. Keep a healthy snack option available. If you feel truly hungry between meals, try snacking on a VERY low carbohydrate snack like beef sticks, hard boiled eggs, chicken cubes, olives, or nuts. Try to be aware of portions so you don’t over do it.

  4. Drink water, stay hydrated. If you already drink plain water, try a sugar free electrolyte powder in your water. The extra minerals will help with ‘actual’ hunger cues and help you feel fuller longer.

  5. Practice being mindful. Be completely aware of the mindlessness that could lead you to grabbing a snack that you don’t necessarily need or want. Having a NO SNACK MINDSET could make all the difference. Identify if you are actually hungry. This could be a game changer. 

  6. Avoid having tempting snacks out where you can see them. If food is not readily available, you’re less likely to grab impulsively.

  7. Distract yourself. Get busy with activities, hobbies, your to do list that keeps your mind off snacking.

  8. Tell yourself that you can have whatever it is you want during your feeding window. Just eat the food that you want to eat during your meal or feeding window.

  9. Get enough sleep! Lack of sleep can lead to increased cravings. You will actually feel more hungry if you don’t sleep well.

  10. Practice moderation. It’s okay to have a treat occasionally, but try not to make a snack a daily habit. Connie Rutledge CNC

44 views0 comments

Recent Posts

See All


Osteoporosis/Osteopenia Is it possible to reverse osteoporosis and have stronger bones after menopause? I believe it is and have seen it many times in my practice. You can prevent and reverse osteopor


bottom of page