Hello everyone!

I hope your all having a good day. I have a question. I am quite capable of eating three really good, healthy, filling, smart and just good meals at breakfast, lunch and dinner. My problems seem to arise between meals when I try to have good snacks. I either end up eating way too much, or I eat the worst possible food...cue the entire packet of potato chips (for example).

I have been trying to change my eating habbits to eat 6 times a day i.e. breakfast, snack, lunch, snack, dinner, snack. As i have been told this is the most effective, but i'm still having heaps of issues with not binging in my afternoon snack times.

Does anyone have any advice as to how to deal with this.

Thanks Guys

Stop eating snacks, period. It sounds like you can't handle it. I know I can't - telling me to eat a small amount and stop is like telling a desperate alcoholic to have half a beer and dump out the rest.

I'd focus on your meals. The structure of mealtime vs "it's ok to eat any time" is helpful. Eat at mealtime, don't eat when it's not mealtime.

Another option is to pre-pack snacks in appropriate size containers. If you only brought 100 calories of chips with you, then you can only eat 100 calories.

There are a number of options here, and you're going to have to experiment to find what works.

First things first.... there is no "best" way. There is simply "best for you". Someone might have a lot of success eating 6 meals a day... but you might find it easier to just have 3 solid meals and forgo any type of snacking whatsoever.

I've seen some people have 8 smalls meals. I've seen some who have only 3. I've seen some people who fast until the afternoon and then eat sensibly for a few hours, but there's no eating for them at other times.

There are so many options! So many choices that the only right method is the one that is going to keep you satisfied and healthy.

If it's your afternoon snacks that are the trouble. Cut them out completely.

Have lunch. Don't allow snacks. Then have a solid dinner.

It's about calories in vs. calories out. Find the right method of that for you, and you'll be able to better control your food.

I have a similar problem. I agree with Krampus--cut out the snacking. First i started by eating 5 smaller meals a day and no snacks in between; even that was a challenge, since i was used to snacking whenever i wanted to. Now i'm trying to eat only 3 meals a day. Snacking was always a horrible habit for me because, like you, a "snack" wasn't like an apple or a piece of cheese...it was like half a box of cereal or a large bag of chips.

As people have said, you will just have to play around until you find something that works for you. Personally for me, if I don’t snack I tend to binge heavily because I get ravenous. I plan them out in advance, snacks I really enjoy so it doesn’t feel like I’m depriving myself. I plan 3 snacks each day, and only eat them if I’m hungry. If I’m not, then I save myself some calories! I just have learned to not keep the binge-type snacking foods in the house. And I’ve found that once you are in a rhythm, eating every couple of hours, your body gets used to it and only expects food at the right times and in the right quantities. At least, that’s my experience.

Perhaps redefining the word snack will help. If snacking is random crunchy or chewy things munched on over time - you want to move away from that. If you know that you get hungry between meals, plan mini meals that incorporate protein/carb/vegetable or fruit if at all possible. It will fill you up more than a few crackers.

Planning of course is essential to have some set combinations that you have at home or can get when out (I am a firm advocate of bringing food with me when out).

Example- I am working from home today and I mashed some avocado and salsa to spread on a corn tortilla (baked at 350 till crispy) and a few cooked shrimp I stuck in the oven with the tortilla. I sat down to eat it slooowly and am fine until my dinner.

It is the mindless munching that can create the binge cycle - "just a few, just a bite" but if you calculated the calories it would be more than a real meal at times. Also moving away from carb centric items can be very helpful. Even if I have a bag of 100 calories MW popcorn I try to pair it with a bit of string cheese and some grape tomatoes

Thanks for all the help guys. Sounds like its time for some experimenting with my food.