Another Useful Adherence Tool: STOP SNACKING!!!

20240124 Day 654 Part-3
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Adherence Tools: Breaks Between Meals
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You guys seem to like these so here’s another one.
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Spoilers: you DONT NEED to eat ALL THE TIME!!!
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Here’s the thing folks, it’s this pendulum swing from constant snacking to 3-day water only fasts and massive hogger cheat days.
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Again, every scientist, dietician, evidence-based meathead and coach that knows their stuff won’t sugar coat the fact that ultimately it’s an energy balance thing.
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What the best ones will ALSO tell you is that the Xs & Os notwithstanding, your psychology will defeat you. To quote Dr Lane Norton, “It’s going to involve some form of restriction, pick the restriction, LESS restrictive TO YOU.”
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Keeping that in mind, if you have a little something every time it’s there, if you don’t restrict yourself briefly, mid-day when it’s easy because you’re busy and occupied with life, how are you going to be able to do it late at night when it’s quiet, and you’re laying still trying your sleep thinking about the next thing you’re going to eat?
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Just DONT snack. Try not eating ANYTHING for 2-3 hours. Or 4-5 hours. THEN, eat a complete meal. THEN, don’t eat again for a few hours. Trust me, you won’t die 😂
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What you will do, is train your reward mechanism to not EXPECT immediate gratification. NOT eating for a few hours becomes normal again, like it WOULD BE in a state of nature. Hunger isn’t a, “eat NOW or die” sensation, it’s a, “we should start looking for something to eat because we’ll actually NEED nutrition… SOON.”
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Train yourself to just not have to be eating all the time just cause it’s available, and when you do, it’s complete, nutritious meals. Stick to your macros, stick to your calories but just take short, manageable breaks between them.
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There’s quite a bit of evidence that in this way you can get the benefits of fasting without nearly as much fatigue but even if that’s not a concern of yours, the psychological and habit forming benefits are extremely impactful to the long term success of your diet adherence.
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Try not snacking. Your not eating less, you’re just spending less time eating 🤷🏿‍♂️
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Stay in the fight 🇺🇸🇰🇪
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