When constant grazing sabotages your weight loss

A bite here and a bite there adds up at the end of the day.

Is the constant grazing sabotaging your weight loss? 

For all my fellow grazers…

We start the day with the best intentions. Actually, we start the day with the intentions of “I’m going to be better today” because we found ourselves nibbling all day yesterday. Behind those intentions is a self-critical mindset. And here’s what often happens:  the new day turns into the day before, as we graze our way through. 

What we don’t do is to reflect and analyze why we’re actually grazing so much. This is the awareness we need to stop the nibbling and grazing. Here are the possible reasons why we graze. Read through them and see if one of them resonates with you. 

1 We’re on autopilot. While we may start our day with our goals in mind, once the day gets going, those goals fly out the window. We never consider them again. This makes it so easy for our brain to get hijacked by the part of us loves the processed carbs (because let’s face it, we’re not gazing on celery). We’re going through the day on autopilot, so we’re grabbing some candy of the coworker’s desk, some chips from the vending machine, or swiping a handful of nuts from the pantry..and then another.. And another. 

2 We’re not eating enough. If we start the day with the intent to “be good” and this translates to eating less, we’re setting ourselves up sabotage. When we treat breakfast and lunch like snacks, our brain is going to start sending us signals to eat. 

3 We’re eating lots of processed, refined carbs which not only increases cravings but digests easily, leaving us hungry an hour after we eat. It’s just a fact that these foods create cravings. That’s why it’s so hard to eliminate them. A package of peanut crackers or a handful of pretzels only keeps us full for a short time, and so we just keep eating a little here and a little there because we’re never truly satiated.

4 We’re exhausted. This is a big one! When we’re tired, our brain is sending signals for energy. How does it do that? Your brain signals to the body to increase production of the hunger hormone and creates more thoughts about snacks. Why thoughts of the chips, pretzels, and crackers? Because it recognizes that processed refined, often crunchy foods, will give it the pick-me-up it needs. The crunchy wakes us up and the processed carbs are easily converted to quick (but not lasting) energy. Our brain is so smart! 

So did one or more of these resonate with you? I thought that they might. So here are some solutions to the cut down on the daily grazing.

1 We’re on autopilot. Solution: Keep your goals in mind more often. How? Here are just a few possibilities:

• Keeping a food log, 

• journaling about your goals, 

• putting up little reminders about your goals and why they are important to you, 

• tacking little motivational or inspirational messages 

Any of these can help keep our goals stay in the front of our mind, instead of taking a back burner.

2 We’re not eating enough. Solution: Fuel your body properly. We can eat a large amount of foods if we’re focusing on nutritious filling foods. Under eating is not an effective weight loss tool. 

3 We’re eating lots of processed, refined carbs. Solution: Focus on foods that are high in protein and fiber. These foods will fill us up and keep us full. Fill your lunch box with protein, veggies, and fruits to help you increase your protein and fiber intake. 

4 We’re exhausted. Solution: Prioritize your sleep. Don’t skimp on your sleep because it’s important. If you need a little power nap during the day, take five to ten minutes to recharge. If you don’t have an opportunity to do that, even just closing your eyes or putting your head down on your desk for a few minutes can be recharging. But start making your nighttime sleep a commitment. Work to develop a good routine so that you’re not going through your life exhausted. It’s not good for your health or your weight loss. Also make your hydration a priority too. Electrolyte water can really help our energy level.

When we take the time to examine why we seem to be grazing our way through the day, it gives us the opportunity to correct the behavior that isn’t serving us. You don’t need to criticize yourself about it every night and keep vowing “to do better”. Instead be willing to be curious about what’s really going on under the surface and try to make some small changes. 

If you need some help with this, I love this work. Set up a call and let’s dig into it and come up with some solutions. You have an accountability partner in me! Click HERE to set up a call.