Advertising
Advertising

Snacking Is The New Healthy Diet

Snacking Is The New Healthy Diet

When it comes to eating healthily, snacking has a bad reputation. It’s usually synonymous with unhealthy food, habitually eating between meals and gradually putting on weight.

But is snacking always an unhealthy habit? Could it actually help us lead a more healthy lifestyle?

Why Does Snacking Have Such a Bad Rep?

Snacking is a term used to describe eating between regular meals but it doesn’t automatically mean bad foods.

Advertising

Snacking is primarily motivated by hunger which is when our blood sugar levels are low. This causes the body to crave fatty or sugary foods that will help bridge the gap until our next meal and get the blood sugar levels up in the quickest time. Therefore, snacking has been associated with weight gain.

However, many studies have shown that if a person has a generally balanced, healthy diet, snacking has no effect on weight[1]. The idea that eating extra calories can only be detrimental to weight is another flawed premise. There are many ways that snacking can help you lead a healthier lifestyle.

Why Snacking is Actually Good For You

So why should we look at snacking as a positive rather than a negative? Is it time to make snacking a habit in our diet?

Advertising

As long as you’re mindful of what kind of snacks you’re eating, snacking can be used as a way to lose weight and keep you feeling balanced throughout your day. Here’s how…

It Prevents Overeating

While snacking can be seen as adding extra calories, it makes sense that if you’ve kept yourself topped up through the day, you won’t overeat when you finally come to sit down for dinner. Hunger is the culprit here and, ironically, is the main cause for putting on weight. Feeling ravenous will make us eat up to 20% more than we need to eat so snacking to curb the hunger will keep you eating normal portions. Just make sure the snack is calorie controlled because you don’t want to fill up on processed foods only to not want to eat your healthy dinner.

Helps To Get More Nutrients

Smart snacking can be an advantage when it comes to getting all the goodness your body needs. It can be hard to get all the nutrients you need in three main meals especially if we have a busy day. This is where snacking can provide you with an extra healthy boost. Almost everything that isn’t processed can give us much-needed nutrients – nuts, seeds, cheese, fruit or vegetables. Low calorie snacks that fill you up can help your body power through the day more efficiently.

Advertising

Keeps Your Energy Levels Up

We’ve all had that feeling of weakness and loss of energy when we feel hungry. This ultimately doesn’t lead to a productive day and causes concentration levels to waiver and irritability to rise.

Snacking basically prevents this from happening and helps maintain a positive healthy mind as well as body. In other words, snacking can keep us happy and prevents dips associated with negative feelings.

Healthy Snacks Can Create Smart Food Choices

Not only does it prevent overeating but it helps us make better choices when it comes to meal times. If our blood sugar is maintained, we are less likely to reach for the pizza or burger and instead consider a healthier choice.

Advertising

Choosing or planning healthier snacks can also convince the brain that we want to carry on the healthy options well into the evening. So snacking on high protein, low fat foods such as protein shakes, plain yoghurts, raw vegetables, or nuts and seeds, can mean you don’t want to spoil your good work when it comes to lunch or dinner.

Snack Smart and Reap the Benefits

So, snacking is far from bad if you’re mindful of the types of snacks you choose. Maintaining your sugar levels and curbing your hunger will go towards eliminating unhealthy choices when it comes to your meals. Try not to over snack, just think of it as tiding you over and giving extra love to your body until your next meal. If you’re aiming to lose weight, snacking will help in your quest for weight loss if done in this smart and mindful way.

Remember to only snack if you’re genuinely hungry. Boredom snacking is very common, generally unnecessary and tends to happen just before a big meal. Try to avoid this and snack when you feel your body needs it not when your irrational mind is convincing you to. Avoid this and you can snack in a positive, healthy way.

Featured photo credit: Oluwaseun Duncan via pexels.com

Reference

[1] https://www.ncbi.nlm.nih.gov/pubmed/19943985

More by this author

Samantha Aloysius

Samantha is an everyday health expert with a background in International Public Health and Psychology and has experience in diabetes care counselling.

22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 29 Exercises You Can Do At (Or Near) Your Desk What’s The Story Behind Those Tattoos and Piercings? Family Style Is Making You Fat Without You Even Knowing

Trending in Physical Strength

1 7 Digestive Supplements for Enhanced Digestion 2 13 Best Energy Boosting Foods to Help You Stay Sharp All Day 3 How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 4 10 Best HIIT Workout Exercises to Burn Calories Fast 5 17 Healthy Late Night Snacks for When Midnight Cravings Hit

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next