5 Top Tips To Stop Mindless Snacking

by | Sep 11, 2019 | Nutrition, Wellness

PLUS one bonus tip

We all love to snack. But, let’s face it, sometimes it gets out of hand.

Are you a mindless snacker?

For some of us, we’ve gotten into such a habit of eating snacks at a certain time, it becomes mindless, and we’re not necessarily eating because we’re hungry, but rather, out of habit.

Our snacking may also be a result of boredom, wanting to relieve stress, or snacking during certain activities, like watching TV or driving.

Over time, our brains begin to associate food with the environment or time, and we simply act out of instinct.

But, the more you think about your snacking, and WHY you’re snacking, the less likely you are to continue doing it mindlessly.

Our Team of expert Nutritionists have put together a list to help you combat your mindless snacking, and help prevent you from eating your next entire bag of chips, or peanut M&M’s!!

5 Top Tips on How to Manage Mindless Snacking


Eating a balanced meal will help give your body the nutrients it needs to function correctly, and to keep you full longer, or until your next meal.

Pack your meals with fiber, protein, and healthy fats to keep you feeling full, and manage cravings.


Sometimes we think we’re hungry, and reach for snacks, when actually our bodies are just dehydrated and craving water.

Try drinking a glass or two of water when you feel hungry. Then wait 15-minutes and re-evaluate if you still need a snack.


Do you take breaks between bites or just shovel down the food until you’re done?

If you’re prone to eating quickly, or you often eat on-the-go, you’re likely to be at risk for eating more than your body needs.

Your brain doesn’t immediately register when your stomach is full. It typically takes between 20-30 minutes for our stomachs to let our brains know we’re done.

Try slowing down and enjoying your food. You can reduce your calorie intake by taking breaks in between bites, and taking more time to properly enjoy what you’re eating.


Often, we will reach for a bag of chips or cookies because we’re bored, or feeling stressed out. But, if you don’t have the bad snacks in the house, or in your desk drawer at the office, you’re less likely to make bad decisions and snack mindlessly.

Control what snacks are easily accessible to you, and avoid purchasing the bad foods you know you can’t resist. Out of sight, out of mind!


If you skip a meal, you’re likely to be hungry…probably even hangry.

Constantly skipping meals, increases your chances of mindless snacking. When your body is depleted of calories throughout the day, you are more likely to make bad decisions and reach for whatever food is available and easy. Often this leads to late-night snacking.

Plan your meals for the day ahead of time. When you have a plan in place, you’re less likely to snack on whatever you can find.

When your brain knows there’s a plan, you’re likely to be more mindful around food. If you have a planned snack between lunch and dinner, make sure it’s planned and balanced.

A good balance of proteins, healthy fats, and veggies is an ideal combo. Focus on real, whole foods and avoid processed food…aka junk food!

BONUS TIP: Addressing the root cause

As we mentioned at the beginning, mindless snacking can often be associated with certain emotions or situations: boredom, loneliness, anger, sadness or stress. Feelings of excitement, eagerness, and joy can also make us want to indulge.

Try to tune in to when your emotions fuel your eating patterns. This can be tough, but a consciousness of the patterns, and corresponding emotions, can help lead to finding other ways to channel those emotions.

If you find you need more help, you might want to consult with a qualified Nutritionist.

Our team of  Nutritionists at One Health Clubs can help dive deeper into the root cause of your mindless snacking, and provide you with a personalized action plan to suit your lifestyle and overall health goals.

Click here to book a free 15-minute consultation with one of our Nutritionists.

If you liked this blog you may want to read: 3 Best Late-Night Snacks

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