5 Easy Steps To Say Goodbye To Unhealthy Snacking

By Author: Rite Bite
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In his book, Power of Habit, author Charles Duhigg says, “The Golden Rule of Habit Change: You can't extinguish a bad habit, you can only change it.” This easily applies to unhealthy snacking, or ‘snaccidents’, as millennials like to call it. In this article, we are going to attack this unhealthy habit by applying the scientific research explained in the book, Power of Habit.

Step 1: Identify the Routine
For most people, this is simple enough. We know that we commonly end up snacking while watching something, especially in the evenings and late nights. However, the problem is that the urge to snack is very strong, and with the lockdown, and nowhere to go, it has become all too easy to give in to packs of regular chips as opposed to some protein chips.

Step 2: Experiment with the Reward
Try to understand what you are craving for when you look for rewards. Are you looking for a quick energy boost? Are you looking for a distraction because you are bored? Are you keen on saving energy from cooking another meal, and so you’re just snacking to avoid putting in that effort? Try to satisfy your ...
... cravings in alternate ways - find the best protein bars in India and stock up on them so you can pick them instead of, say, chocolate chip cookies.

Step 3: Identify the Cue

Quite often, unhealthy habits become muscle memory and there are subtle cues that drive us to them. Remember Pavlov’s dog experiment? Identify the cues and try to eliminate them. Take a walk around the block instead of picking up a soft drink. Do 5 pushups to get rid of that afternoon slump instead of digging into the jar of chocolate spread. Try to rewire your brain by changing the response to the cues that normally make you consume something unhealthy.

Step 4: Create a Plan

After you identify the Cue and Reward, you can start making plans to change your routine. Even though your snacking habits might seem very arbitrary, if you look closely, you’ll find a lot of patterns. It can be something as simple as the time, or having the snacks around you. Be mentally prepared for all these situations with a plan. Keep some sugar free protein bars on the kitchen counter so they are within your eyesight when you step into the kitchen for some snacks. Replace all fizzy drinks with fresh juices. If you have a perfect plan for even 80% of your situations, it will go a long way in helping you avoid careless and vehement snacking.

Remember: You’ll need to be methodical about actually implementing your implementation intention. You can’t half-ass it.

Step 5: Believe You Can Change

People often say that having accountability partners can help you develop new habits. But look at it this way - if the partners fail at their job, it has a direct impact on YOU. How is that even acceptable? Hence, it is important to develop faith in yourself, and faith comes from doing right by yourself. Before you know it, you will be wrapped up in a healthy circle - believing in yourself → doing the right thing → believing in yourself.

All the best, and don’t give up!