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5 Simple Ways To Stop "Quarantine Snacking" Without Relying On Willpower

You’re spending more time at home than you’re used to.


Combine this with the influx of bad news, a general feeling of worry, and trying to adapt to a new daily routine of working from home and having your family home with you all day. It’s a recipe for increased stress, boredom, anxiety, and restlessness.


It seems to be a common human thing:


When we aren’t sure what else to do, we eat.


Please understand - there’s no judgement at all here. Everyone is coping the best they can.

However, since it looks like we’re all going to be here a little bit longer than we thought, the general consensus is we need to take a deep breath, dig in for the long haul, and find some ways to do this quarantine-thing in a way that serves us well.


We all want to leave this time better off than when we started.


No one wants the first item on their post-lockdown "To-Do List” to be “buy bigger pants”.


Here are 5 Simple Ways to Stop the "Quarantine Snacking" WITHOUT Relying on Willpower


1. Increase Lean Protein

Protein is the most satiating macronutrient; it will help stabilize energy throughout your day. If your hunger is in check and you have steady energy, the pantry instantly becomes less appealing. Aim for 20-30 g of lean protein per meal.


2. Drink More Water

It’s easy to confuse thirst for hunger. By hitting your daily water intake goal, you’ll know that your hunger is truly hunger, not thirst. Find a stainless steel thermos or glass bottle you love drinking out of, and flavor your water with natural add-ins like slices of cucumber, fresh citrus, mint, berries, etc. At night, pour a flavored sparkling water in a wine glass while you cook dinner or sit on the couch for movie night. (Our favorite brands are Topo Chico, San Pellegrino, and Polar.) Sipping on infused water or drinking fizzy water in a wine glass feels fancy and fun. ;) Aim for half of your body weight in ounces of water per day.

3. Prioritize Whole Foods

No, not the store. ;) Eat more whole, fresh foods like fresh fruit and vegetables. These foods are filled with fiber and water - a powerful combination that helps us feel full and stay fuller longer. You can eat these foods in large quantities for a very low calorie load.

4. Replace vs. Restrict

Find alternative “treats” that are as good for you physically as they are satisfying. Have foods and beverages on hand that are satisfying, but still feel like little treats.

This is a much better strategy than having a long list of foods you aren’t allowed to eat anymore. For example, I know the foods that satisfy my cravings, so I keep them in stock: low-sugar protein bars (get our Protein Bar Formula HERE), single serving packets of cocoa-dusted almonds, and sparkling waters.


Remember: nutrition is as much a mental game as it is a physical one.


Sometimes, just knowing that you have these “replacements” available can help you to settle in and remember that treats are available anytime you want/need them. It takes the edge off.

And guess what? If you nail items 1-3 on this list, you will likely find your need for treats and snacks decreases anyway.



5. Enforce Food Boundaries and Breaks

While I don’t believe in “never” foods - foods that are off limits, that we aren’t “allowed” to eat - I think we can all agree: there are certain foods that are just hard to have in the house, especially now while most of us are home 24-7.


It is okay to get rid of those problem foods and drinks for the time being.


It is okay to trade in those problem foods and drinks for things that satisfy you, but don’t make you feel like you can’t stop once you start.


For instance, I personally have a very complicated relationship with really good, soft, gluten-free chocolate chip cookies from our local bakery.


If there are none of those favorite cookies in the house, I am totally fine.


But, if I keep those cookies around, then I daily have to make the choice about whether to not to have one…or 5…or 10.


I have plenty of other, more important things to think about in life, so the cookies need to stay at the bakery. BUT, they are always there if I want to take a drive and go have one.


We have an entire podcast episode on this exact topic - how to set boundaries for yourself with food and alcohol - which you can listen to HERE.

What’s Missing From This List?


“Just remember how badly you want results.”


“Suck it up. Stay on the program. Try harder.”


“Sugar is toxic and makes you fat.”


“Eat whatever you want as long as it fits your macros.”


“Brush your teeth and chew a stick of sugar-free gum."


“Protein bars are processed and bad for you.”


Statements like these were never helpful to me, and you probably don’t find them very useful either.


At Fat Loss Lifestyle School, we know that every woman is unique, and that one-size-fits-all, restrictive diet and weight loss programs do not work.


Labeling food as “good” and “bad” does far more harm than good, too.


Our goal is to empower you with the knowledge and skills you need to make the right decisions around food and workouts for you.That’s exactly what we do in our 6-week online program.


Our next FAT LOSS LIFESTYLE SCHOOL is starting soon! You can learn more about the program and get details HERE.

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