Tuesday Tip: Snack triggers 🍪
Snacking can be a real issue when trying to lose fat. Being aware of the triggers can help to keep it in check.
# 1. Social Media
A recent study showed that socialising online with friends (via Facebook, Instagram etc) causes more snacking. It temporarily raises your self esteem, which lowers your self control, leading to increased snacking afterwards.
# 2 The News
Another study showed a link between watching/reading ‘bad’ news and high calorie snacking. The survey found that contemplating economic hardship and being subconsciously primed with messages to ‘live for today’ makes us seek out higher calorie foods.
# 3 Environment
The environment can trigger food cravings. A study showed that moviegoers would eat the same quantity of popcorn regardless of whether it was fresh or very stale, simply because they were ‘at the cinema’. In the same way sofa time after dinner can trigger snacking on chocolate or crisps etc.
# 4 3.23pm
3.23pm is the most likely time we are to snack, usually due to boredom, stress, and a dip in energy levels. To combat this have a balanced lunch (with protein and fats), plan in a healthy snack and save more enjoyable tasks for after lunch if you can.
# 5 Stress
Lower levels of serotonin when stressed also lead to carb cravings. Salt inhibits the body’s responses to stress. Craving salty food is the body’s way to cope with stress, so a salty, carby snack can help.
# 6 Lack of Sleep
Lack of sleep reduces your self control and willpower, and stimulates production of the hunger hormone ghrelin and lowers leptin levels (the satiety hormone). Studies found that those who are sleep-deprived eat 300 more calories per day.
# 7 Red
The colours red, yellow and orange are appetite stimulants, making you snack and eat more. Research shows that eating in a blue room reduced calorie consumption by 33 %. So try going for bluer hued lighting, blue crockery etc.
Being aware of the possible triggers can help you to not only recognise why you’re snacking more than you want to, but make changes to prevent it.
Happy Tuesday 🤗