1. Eat Three Meals A Day
One of the best things you can do to prevent overeating and snacking if you're trying to lose weight is to eat three meals a day. "Eat 3 meals per day, including breakfast, preferably within 1 hour of waking up. If you're getting balanced meals in that are spaced throughout the day, it is more likely you will stay satisfied between meals and not need a snack. Eating 3 meals/day prevents needing 1-2 large meals where you may end up overeating," Hlucny explains.
And, she says that it's essential to have at least 20 grams of protein at each meal—especially for breakfast. "Having a good source of protein at each meal, especially breakfast will prevent you from getting hungry between meals and later in the day," she adds. Check out some of these high-protein breakfast foods to blast belly fat.
2. Opt For Snacks Rich In Complex Carbohydrates, Protein, And Fiber
But, just because oversnacking can lead to weight gain, that doesn't mean that snacking, in general, can't be helpful for weight loss. Actually, snacking can be beneficial for shedding pounds. "Nutrition needs are very individualized for weight loss and some people may benefit from a healthy snack between meals to prevent overeating at the next meal or at night. A snack with fiber and protein can help sustain and keep a person satisfied between meals," Hlucny says. Smaller, more frequent meals and snacks can help keep the body's metabolism running smoothly and help the body use food efficiently.
And, when it comes to what to snack on, Hlucny and Richards agree that snacks rich in complex carbohydrates, protein, and fiber is the way to go. "Opting for complex carbohydrates can help prevent snacking between meals. Complex carbohydrates, found in foods like whole grains, legumes, and vegetables, are rich in fiber. Fiber takes longer to digest, promoting a feeling of fullness and reducing hunger pangs," Richards says. This can help regulate your blood sugar levels. It prevents rapid spikes and crashes that can trigger cravings for snacks.
"Complex carbohydrates provide a steady release of energy, keeping you satisfied for a longer period. They are digested more slowly than simple carbohydrates, such as refined sugars, leading to a gradual and sustained release of glucose into the bloodstream. This helps maintain stable energy levels and reduces the desire to snack," she continues. By snacking on complex carbohydrates, you can stabilize your appetite, feel fuller for longer, and ultimately reduce the temptation to snack between meals.
Hlucny adds, "If you are hungry between meals, have a snack with protein and fiber. Protein and fiber help keep you full longer than foods with only carbohydrates. For example, try cottage cheese and crackers or nuts and dried fruit which both have a combination of protein and fiber." Yum! Cottage cheese actually has more protein than yogurt.
The Bottom Line
Overall, it's important to prevent oversnacking by eating three full meals a day. However, experts like Hlucny and Richards agree that snacking is still a part of a nutritious weight loss plan. Snacks rich in complex carbohydrates, protein, and fiber are the best for weight loss because they can help you stay full longer. Hlucny also recommends incorporating strength training at least three times per week to build and maintain muscle mass. Muscles burn more calories at rest which helps increase metabolism.