Every once in a while, it’s normal to help yourself to a bag of crisp or a large popcorn; however, if you are on a diet or trying to get healthy, snack binges can get in your way. Unhealthy snacks such as sweets and candy are high in saturated fats and artificial chemicals, which can lead to obesity and other health problems. Lifestyle changes can help you avoid snack binges such as changing what you eat. If you feel your snack binging is out of control, psychotherapy may help. Psychological issues, being female and a family history increase your likelihood of having a binge-eating disorder. Although you might not have a binge-eating disorder, you may find it beneficial consulting a doctor for a check-up.
Eat breakfast. People that snack binge tend to skip breakfast. A study published in “Behaviour Research and Therapy” in November 2006 indicates that people with binge-eating disorder who consumed breakfast and regular meals weighed less than those that did not. You might be less prone to start snack binging if you eat breakfast.
Avoid sugary snacks. MSNBC reports that Dr. Joel Fuhrman author of "Eat to Live," says eating sugary snacks such as sweets or candy bars might cause you to eat more, because the body cannot meet its nutritional needs from sugary snacks. Fuhrman explains that the body cannot get rid of waste and toxins if nutritional needs are not met. Therefore, the body tells you to eat more to help reach an adequate amount of nutrition.
Keep less food stored at home. Cookies and ice cream are hard to resist if they are always in your cupboard and freezer. Go grocery shopping more often or order groceries online, this way it is easier to resist the snack section at the grocery counters. Less food in your house will make late night snack binging difficult. When not at home, grab a protein bar and a banana; this provides both carbohydrates and protein. The carbohydrates will fuel your body and the protein will keep you full longer, which will decrease your desire to snack.
Eat the right snacks. According to MSNBC, dieticians recommend vegetables and fruit with food that contain healthy fats such as lean protein, fiber and omega-3. Hummus is a good source of fiber and makes a tasty dip. Examples include cucumbers with hummus dip and fruits in yogurt. Although nuts are a great source of lean protein and good fats, it is easy to binge on them. Instead, try soya cheese or egg whites in snacks.
Exercise regularly. Consult your doctor about an appropriate exercise regime. Frequent exercise might help reduce eating compulsions by distracting from thoughts of eating. Exercise will also help you burn calories.