I just wish that someone had told me how I could lose weight by eating snacks. It is a fact that if you don’t know what you’re going to eat, you will overeat. It isn’t really a mystery why you’re overweight, is it? Another fact – food creates people. Unless you are made of gravel or ball bearings, you cannot live without food, you will not grow and will die. On the other hand, if you eat, your healthy well prosper. And taking this just a little bit further, the more food, the bigger the male you will become. Weight loss happens when you systematically eat on plan a known amount of food. Period.
What I have found is that when I plan my snacks, there are two important things that are solved that are essential to lose weight. Without these two things you will go astray and end up a little rounder than you like. In order for a snack to help you lose weight, it must have or be:
1. Known calorie count - when you know what are going to eat, you know exactly how many calories you will ingest. When you command your daily calorie total, your body will begin to take over the controls and will lose weight on your behalf. Be read to count,weigh or measure to pack only a predetermined number of calories with you .
2. Planned snack time – as strange as it might seem, you do need to eat to lose weight. If you don’t eat regularly, your metabolism takes a siesta. Although your metabolism never really stops (unless you’re dead), it does get lazy when you do not give it fuel. Also when you go hungry all day, you are going to binge and think that it is OK. It isn’t OK. You should eat every 3 to 4 hours to keep your motor running.
Here are ten snacks that I have used that I would suggest you consider:
1. Sliced Vegetables - carrots, zucchini, cucumbers, or anything else. In the early days of losing weight, I would carry a resealable bags of baby carrots with me. Maybe not your first choice for a snack, but you cannot beat vegetables for nutritional value. It surprised me how quickly I got accustomed to eating carrots. The one aspect about is that I can eat more vegetables without worrying about calories, so that I get satisfied by “filling up.”
2. Fruit - apples, oranges, pears, grapes or whatever you like. The advantage of fruit is that there is nothing you need to do to prepare it. You just grab it and take it with you…ok, well you will need to put grapes in a bag of some kind otherwise they will roll around on the car floor.
3. Yogurt - either guys love or hate yogurt. I love it, because I like sweets and yogurt is a good proxy for something sweet that I shouldn’t be eating. There’s a lot of good stuff going on in yogurt. The best thing about yogurt, is there isn’t any preparation required. All you need is a spoon. Or better yet, just shake it and drink it!
4. Raisins – being nothing but dried grapes, I could have included them in the list under fruit above. But, there is one aspect of raisins that I believe deserves special mention. Raisins are really easy to carry around and can go places (like in your pocket) that most other food cannot. They’re nearly indestructible but make sure you count them in advance so that you know how many calories you’re getting. It would be very easy to eat fists of these things with the heel of your hand.
5. Snack Bars – these can range from granola bars (on the lower end of the calorie scale) to energy bars on the high end. Snack bars rank the easiest of snack foods because they are manufactured specifically for the on-the-go eater. This is the first choice of many of my clients for snacks.
6. Hard Boiled Egg - the great thing about a hard boiled egg, is that it is about the nearest thing to being as satisfying as meat. A hard boiled egg is easy to transport, you do not need to worry about breaking it, because you will break it. Carry a little package of salt, if you so desire.
7. Rice Crackers – usually you can find these in the “healthy eating” section of the grocery store. These crackers are sold in a bag and come in plain, cheese, caramel corn flavors and probably more. The brand I buy has about 70 calories for 9 cheese flavored crackers. The good and bad news is that these crackers really taste good. You MUST (I repeat must) separate yourself from the bag, otherwise you will eat the whole thing. Ask me how I know!
8. Nuts – almonds, peanuts, cashews are good choices, but make sure that you know how many calories are in these guys before you take them with you. Remember to count how many you pack. Don’t go hog wild with a big bag.
9. Trail Mix – although intended as a high energy snack for high country people, trail mix is a healthy alternative to binge eating. Although trail mix tends to be very high in calories, all you need to do is read the label, measure it out and put it in a baggie.
10. Pretzels – without the beer.
So, there you have it, 10 snacks. These should give you plenty of reason to make sure that you do not skip meals. Take these snacks with you. You need to realize that these snacks will work for you to lose weight, if you make a habit of eating on cue. Whichever snack you choose, make sure that you have it available for where you are going for the day. Put them in your briefcase, lunch box, or in a bag in the car seat next to you. Better yet, buy snacks that you can keep in the car and do not even have to remember to take with you. Please do not skip meals. You’ll get fat.