The Snacking Trap

Many people think that snacking is getting in the way of their weight loss goals.  Although, snacks can be healthy, like fruit and nuts.  So there’s healthy snacking and then there’s unhealthy snacking (or overinduldging in healthy snack food).    Eating healthy snacks or small meals between your regular meals can increase your metabolism.  So snacking from that perspective can be good.

Here’s the recent newsletter article sent from Fit Pro Newsletter:

We’ve all heard that healthy snacking is great for the metabolism…but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

healthy snacks

Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here’s what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again.

4) Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

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7 Responses

  1. Mary

    Mary February 19, 2013 at 2:41 pm | | Reply

    I always try to drink some water before reaching for a snack, if the water doesn’t satisfy me, then I will grab a serving size of nuts or a piece of fruit. Sometimes being thirsty will signal the same feelings as being hungry so I want to make sure I am not eating when I should be hydrating!!!


  2. Michael

    Michael March 1, 2013 at 8:32 pm | | Reply

    Snacking has always been one of my favorite things to do between meals (and before bed…). I started to discover that when and what I snacked on would help me to focus on having a better diet. If I do snack now, I tend to eat whole fruits (like apples and some honey) and vegetables (like carrots and Celery) between meals. ‘Before bed’ snacking is still a challenge for me but drinking enough water and eating some fruit and nuts has made fell a lot better than eating too many cheez-its!


  3. Kathy Lynn

    Kathy Lynn June 24, 2013 at 8:55 pm | | Reply

    Sugar has always been a problem for me. I used to eat lots of candy and drink lots of high sugar coffee drinks from Starbucks. Stephanie helped me with my sugar addiction and I lost 25 pounds and have kept it off!


    1. Sam

      Sam June 25, 2013 at 3:54 pm | | Reply

      Congratulations on the weight loss Kathy! You can defiantley keep it off with bootcamp! Good work girlfriend keep it up!


  4. Sam

    Sam June 25, 2013 at 3:56 pm | | Reply

    These are great tips. I have put these notes in my phone just a resource when I reach for something up healthy! It is always good to know what is a good snack. Because I am truly a snacker! I have kicked my coffee addiction with sugar creams now I am onto my sweets and carbs. Luckily I am quickly learning healthy carbs and transitioning. It is a process, and a challenging one at that!


  5. Caroline M

    Caroline M June 26, 2013 at 3:07 pm | | Reply

    I am going to print this out and keep it in my office. Great tips. I love nuts but I can eat half a pack of pecans without even blinking. Thanks for this post.


  6. Teresa Butler

    Teresa Butler October 1, 2013 at 12:32 am | | Reply

    Tip #5) Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

    I love this! I will never eat another snack without thinking about tip #5…


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