The goal is to avoid over eating so set yourself up to avoid the situation.

Understand when you are most hungry - me late at night it's also when I have the most time available to eat.

Avoid starvation:

Eat satiating foods:

Protein

Fats

Avoid simple carbs (shorter satiation duration)

Fiber makes you full

Eat on regular schedule, same time every day

Eat smaller meals during less hungry times

Boredom or Hunger?

The chicken and veggies test - would you eat chicken and veggies now?

NO - it's a craving!

Less boredom = less snacking

- find a way to stay busy

- reduce the snacking window - night snacking? eat a later dinner, go to bed earlier, play on your phone instead

What to do when craving strike?

1 drink water or low calorie drinks

2 mint or gum

3 low calorie snack options - my favs: popcorn, fruits and frozen fruits, whey protein mixed with whip cream, Greek yogurt

Make it hard to over eat snacks!

Buy small portion packages, use a bowl for your snack not out of the bag

Make these unhealthy snacks less accessible.

Still getting hungry?

Reduce your calorie deficit, you may be dieting too hard

Are you working out regularly? This adds to hunger levels, you need calories to build muscle.

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