One of the most common struggles I hear about in consultations—especially from people who are retired or working from home—is constant snacking. The fridge is always just a few steps away, and without structure, it’s easy to grab something every time you feel bored, tired, or distracted.
The first step to getting this under control is simple but often overlooked: have a plan.
When you’re home all day, it’s easy to think you’ll just eat when you’re hungry. But without structure, meals get skipped, blood sugar drops, and snacking creeps in. That’s why planning is key. Whether it’s prepping a few meals on Sunday or just writing out what you’re going to eat and when, the goal is to be intentional.
Your meals should be balanced—high in protein, include some healthy fats, a moderate portion of quality carbs, and a good amount of veggies. This combo helps stabilize your blood sugar and naturally reduces cravings.
For a lot of people, just having a plan and sticking to consistent meal times is enough. But if you’re still tempted to snack between meals, here’s a 3-step process I often recommend:
1. Pause and ask yourself:
When you feel the pull to open the fridge, take three deep breaths. Ask, “Am I actually hungry right now?” This small pause can break the autopilot habit and bring some mindfulness to the moment.
2. Swap the habit:
Before reaching for food, try drinking a glass of water. If you’re still feeling that pull, go for a short walk or do a quick stretch. These swaps are simple, effective, and help shift the pattern without adding more calories.
3. Upgrade the snack:
If you’ve checked in with yourself and you are truly hungry, the next step is to improve the snack. Most people reach for carbs, which spike blood sugar and leave you crashing later. Instead, aim for something high in protein and nutrients. A couple of my go-to options:
- ½ cup 0% Greek yogurt with ½ to 1 scoop of ATP Labs dark chocolate protein
- ½ cup 0% Greek yogurt mixed with 1 tsp of onion soup mix, served with cucumber or carrot sticks
Both are quick, satisfying, and won’t leave you on a blood sugar rollercoaster.
The bottom line: structure creates freedom. With a bit of planning and a few habit tweaks, you can take control of your eating, even when the kitchen is just around the corner.
-Luke Amaral
Owner
MVMT Strength
