Watch out for this Snack Trap
We’ve all heard that snacking is great for the metabolism…but have you taken it too far?
In other words, your excessive snacking may be killing your fat loss results.
Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.
Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.
Here’s what you need to know to avoid The Snack Trap:
1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight. If you haven't try using a food tracking app to give you an idea of how many calories you are taking in on a daily basis. This is a great educational tool but also an indirect way to make you more accountable for your choices.
2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.
3. Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again. Be more conscious of what you buy at the grocery stores, check out the labels and read them! Sugar is finding it's way into many of our food options.
4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome. Not all calories are created equal so 100 calories of junk is not the same as 100 calories of wholesome choices. The former doesn't fulfill us which leads to more potential binge eating, the latter can fill us up more efficiently because of the nutrients / vitamin content.
5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fibre, vitamins, and minerals and will assist you in achieving your fitness goals.
6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.
Now you know how to snack in a healthy way that will not derail your fitness goals.
Keep healthy snacks available if you are out and about doing errands. Otherwise if you get hungry, you will be at the mercy of convenience food which is never typically good for us. When I do my Costco runs or head to Farmers Market, I will put a couple scoops of protein in a shaker cup with water, or make a smoothie so I can stay hydrated and fulfilled on the road. Otherwise I might be hangry which isn't good while out and about ha ha. :)
Lastly remember that exercise plays a huge part in getting in shape and losing weight.
Call or email me today to get started on a results-driven exercise program! I look forward to hearing from you!
I've been able to keep up with an extra workout with my good buddy at his condo on weekends which has been awesome! He's getting into the groove and it keeps me accountable as well. It's a great opportunity to spend some time with a good buddy and we also push each other in the gym which is great!
I had a great Valentine's Dinner at my parents house but before heading over, I picked up my 93 year old Grandmother. She is my Mother's Mom and it was very sweet of my Mom to buy her roses! My Grandma was so excited that she told me to come upstairs to see them when I was getting her on the way to my parents!
I'm very fortunate to have the family I do, but today I wanted to write briefly about my Grandmother. Still at 93 year's old she's sharp as a knife, her memory is outstanding, her attitude and love towards everyone is admirable. We have great talks about life, health and fitness, she cuts out articles from the newspaper for me to read and give her feedback on. :)
My Grandma is still pretty mobile for her age and exercises a couple times a week at her senior's residence. I'm super impressed with how she lives on a daily basis, I look up to her in many ways. I love the fact she has her smoothies each day, eat's healthy, and still motors around very well.
I just wanted to take the time and express how proud of her I am and how influential she's been to me. I truly believe she is walking proof, if you take care of yourself and health, you can live a long, happy, healthy life. Lastly, she is adamant about having her 4 ounces of wine each night. Always well deserved! :)