Snacking = Fat GAIN

Even HEALTHY snacks can make you fat!

Are you a “grazer”? Meaning you are usually busy throughout the day and find it difficult to just sit and eat a meal.

And even if you do have 15 min to yourself, it is overwhelming trying to figure out what you “should” eat, so you end up just snacking on something small.

These small snacks are generally “not bad” either right?

Maybe some almonds

Maybe some crackers and cheese

Maybe it’s even fruit and cut up veggies.

So how is it that you just can’t lose fat even when you are barely eating all day?

The question is actually the problem.

You BARELY eat all day!

Each snack (even the healthy ones) are generally NOT balanced.

They don’t fill you up.

So you are training your body to be in a constant state of hunger.

And then when you snack on snacks that are generally just a carb or a carb & a fat….you never eat enough protein.

Let’s do the math on this:

Low protein + habit of snacking = Calories that ADD UP but never keep you full.

Then it happens…

Usually between 3-5pm

You are RAVENOUS

The stress of the day has faded away

You are less busy, and all the hunger of the day that you barely kept at bay with your snack snacks comes crashing through like a starving pitbull

You are eating chips, crackers, pieces of cheese, tastes and bites of the dinner you are preparing

These calories are also not filling but they are being added on top of all the calories you snacked on earlier.

Again…still little to no protein.

You then eat dinner.

Now it’s 7pm and you are hungry again!

And your mind is telling you “Well, I barely ate all day”

You barely ate MEALS but you consumed a lot of calories.

You spin the “barely ate” logic to validate you grabbing MORE snacks

But this time, the sweet tooth is here too!

Your day of under eating protein and fiber but training your body to reach for snacky carbs has added up to too many calories BUT you don’t feel full

So the body sends the sweet tooth to pull you off the couch and to the pantry to grab some handfuls of chocolate chippies and maybe ice cream

Now you have blown way over your calories and have guilt

And it is mid week so you feel like you failed, and convince yourself you will get “back on track” on Monday.

Sheesh no wonder why you are stressed!

This can ALL BE AVOIDED! 

You don’t need to live this way.

The lifestyle I just described is similar to the lifestyle of 80% of my female clients prior to coaching with me.

They put themselves last.

They allow work and obligations to pile up.

Stress is high and food becomes an after thought.

Until the day winds down and then food is a comforting habit that is followed by poor sleep and guilt.

The first step to fixing this is following what I call the 3×3 Plan

3 Meals Per day

3 Items at each meal

A protein, a produce, and a starchy carb.

Its so simple it’s crazy.

Basing your day around 3 MEALS will:

• Reduce snacking tendencies
• Kill sugar cravings
• Give you more energy
• Support your metabolism
• Build lean muscle

For females, aim for 30g of protein at each mea (which is about 5oz of a lean meat, or 1 cup of greek yogurt, or 1 scoop of whey protein)

Trust me this works!