Tips to reduce snacking and extra weight
gain. How to quit snacking: 10 tips to
make it easier. Today, I am going to give
you my top tips to help you quit
snacking. By doing so, you will be able to
prevent blood sugar spikes and avoid
extra weight gain. Let's get started!
Hi, everyone! I am Dr. Ahmet Ergin! Your
youtube endocrinologist, and your
diabetes specialist. We have all been
there, right? So, whether it's your 3pm
snack or your after dinner or before
bedtime or late night movie snack,
you can keep going, we have all done it.
Oh, if you are one of those Mr. perfect or
Mrs. perfect who never eat any snack at
all, this video is not for you. I am
talking about the people who have a
habit of snacking. Well, people love
snacking, but their fat cells love it
even more, which is not a good thing when
you are trying to lose weight or trying
to control diabetes under control, or
trying to keep diabetes under control.
Every time you introduce any food to
your body, regardless whether it is protein
fat or carb, your body will know to store
the unused energy. So, snacking is a great
way to put on weight. If you are also
eating regular meals. So I'm going to
give you my top 10 tips to help you quit
or reduce your snacking. Well, some of
those things you may have already know,
but if you watch the entire video I'm
sure you will learn something new today,
which is my goal. Number one, eat proper
meals. What do I mean by that? If you find
yourself snacking every day, take a look
at your meals. To reduce the need for
snacking, make sure you are eating enough
healthy fats at your meal times. Now,
healthy fats high in omega-3 and healthy
carbs, with low glycemic index of
course, can keep you satisfied longer. So,
make sure to incorporate them in your
diet. For example, instead of eating
spaghetti alone, remember to drizzle some
olive oil. Another one, instead of eating
like, white bread with your soup, try
pumpernickel bread and dip your bread in
olive oil and spice mix. The amount you
actually need to eat at each meal varies
for everyone. It depends on how active
your lifestyle is, your age, even your
gender. Now, check out my previous videos
where I go over and over about the
caloric intake and carb intake if you
want more detailed information on this.
Today we are talking about snacking only.
Number two, drink some water. I know you
have heard this before but it's true. You
can confuse thirst for hunger, which
leads to snacking. Drink a glass of water
and wait for 15 minutes and ask yourself
if you still want to get that snack. Now,
here's a tip try a sugar-free water
flavoring if you hate the water.
A cucumber, mint, and lemon in a water
infuser is my favorite choice.
Number three,
are you hungry or are you really just
bored? Most people tend to snack when
they are bored. If you are sitting at
your desk, or at home, and find yourself
thinking about a snack, try to distract
yourself by getting up and doing
something else. Instead of reaching for a
snack, take a walk around the office,
straighten up the kitchen, watch one of
my YouTube videos, or more of my YouTube
videos, do whatever you can. You may be
surprised at how well this keeps
snacking and the extra pounds away.
Number four, don't have a stash of snacks
around. If you keep snacks within reach,
like in your drawer, your desk drawer, or
over counter, yeah you're more
likely to grab one instead keep your
snacks on a higher shelf instead of, your, like,
drawer, the cabinet, and try not to
keep snacks right on your desk. It helps
to keep healthy snacks handy though. Like
healthy fats, like nuts, and low-calorie
snack choices, baby carrots, for
example, are great to keep in a small
container, if you really need to have a
snack around. The best way though to
avoid unhealthy snacking is...
Yes... to get rid of them. Remember out of
sight, out of mind. Number five,
keep track of what you eat. If you keep a
record of what you eat, you are less
likely to snack. It also helps to give
you a visual snapshot on the carbs and
the calories for the day. Stay tuned, by
the way, and keep a look out for my new
app called SugarMD, of course. It's
coming in November, or sometime in the
middle of November, where you can keep
all of your food and glucose diary, as
well as even the photos of your foods. So,
this new app is not there yet. It's a new
version of the older app, if you had our
older app. Number six, since we are
talking about this SugarMD brand, here,
I have also good news for you. We have
also a new diabetes supplement formula,
that is on the way. It's perfected and it
will be available in November. Now, keep
checking on our website at sugarmds.com,
our supplement has natural compounds to
help you keep you full and prevent
snacking. Number seven, pick better snacks.
If snacking is so important for you and
maybe you're one of those who starts
shaking after not eating for like more
than four hours, maybe you're just not
ready or you're having trouble kicking
it. Try replacing your snack choices. Like
I mentioned, nuts, such as almonds, are
perfect snack. Why? Because they're low in
carb, they're high in protein and healthy
fat, and they taste great. You can even
try different flavors. Pre-cut veggies
also work well. You can even try dipping
them in plain greek yogurt, seasoned with
spices like curry, garlic, dill, or Italian
blend. Number eight, drink something warm.
Now, drinking something warm can help
when hunger strikes. If you have tried
tea and coffee before in the past or
whatever and you don't like them, then
try like maybe low sodium broth, maybe a
great choice. Why? Because it can really
satisfy hunger, choose a low sodium
vegetable or chicken broth and this can
be super convenient actually, when they
come in tablets or cubes and all you
have to do just simply pour some hot
water on it stir and enjoy. Just make
sure you select a natural, low sodium
option. Number nine, save money and
calories. Now, how do you do that? Don't
buy snacks at all. If you have snacks in
the house or around you all the time,
you'll be thinking about it, you'll be
seeing it, so if you're like my father,
you'll be also eating them just to
prevent "the waste".
If you don't have tasty snacks around, you
are just not going to eat them. Yes, it
can be that simple. Of course, diabetics
are on insulin, for example, or sulfonylurea
agents pills, such as glycoside,
glyburide, glimepiride; they should
have something quick. As quick snack
available in the event of a low blood
sugar, but you can also try keeping
glucose tablets instead of snacks. Now,
you can't really snack on the glucose
tablets. I don't know, maybe some of you
can, but, you know, you should not be, right?
Number 10, treat yourself here and there.
Now, don't deny yourself of anything and
everything completely. This is the number
one mistake people make, when they try
to diet or when they try to quit the
snacking. If you totally deprive yourself
of your favorite food items, you're more
likely to quit or break your diet. Now,
there are some smart comments that are
common in the YouTube that I see
sometimes, they'll say; "oh, well, you know,
you guys are eating like pigs, you know,
you should stop eating this junk and
you'll be all saved", and it's just
doesn't work that way. Good for you, great,
you know, you can advise people; but don't
alienate people just because they eat
carbs here and there. Instead, allow
yourself a day each week, for a moment to
indulge like some popcorns for your
movie nights, for example. Now, this
doesn't mean eating a whole bag of chips,
or the entire package of cookies, that
may be followed by an insulin shot or a
hospital admission. This is more like a
pre-planned, pre-portioned event. It is
also helpful to have something to look
forward to. So, plan this ahead. If you
want to make that Friday, the day you
will enjoy that food or the snack, stick
with each Friday. Also portion out the
food item to avoid overeating.
I personally, intentionally, work harder at
the gym, so I can actually enjoy a few
treats without having to worry about the
weight gain. You can also adjust what you
will eat in your meals that day, to
account for that indulgent snack later.
I hope this was helpful for anyone trying
to quit snacking, trying to control
diabetes, or lose some weight. If you have
any tips or snack hacks or your
experiences, leave them in the comment
section below, like, subscribe and we will
see you in the next video.
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