Unlock the Secrets Behind Your Snack Cravings: From 'Sweet Tooth' to 'Grazing Habit' for Faster Weight Loss!

A LITTLE chocolate here, a bag of crisps there . . . are you a slave to your snack cravings?

While there is no harm in a little treat, and it is true that can form part of a healthy diet, the calories can add up — and fast.

While snacking can form part of a healthy diet, the calories can add up — and fastCredit: Getty Nutritionist Louise Pyne says what you eat affects your energy, mood and weightCredit: Supplied

If you want to and keep it off, the secret is not to shut down your cravings, but learn to interpret what they are trying to tell you.

Your body is in constant communication with your brain, and hunger, cravings, and digestive signals are all ways to tell you what it needs.

Whether your body is screaming for a mid-afternoon chocolate bar, or you cannot stop with the crisps close to bedtime, understanding why you crave a snack is more powerful than just denying yourself.

In my 12-year career as a nutritionist, many of my patients have become out of whack with their hunger signals.

The truth is, what you eat affects your energy, mood and weight, and you can transform these by learning how to listen to your body.

Let’s take a look at some of the most important body cues and how to read them . . . 

BREAKFAST BUFF

YOU might be smug about your habit of skipping , but it could backfire.

A lack of appetite in the morning is surprisingly common, especially if you are on weight-loss injections, or you may prefer to eat later in the day.

But what I often find is that, by evening, these people are eating everything in sight.

They may claim that they are still eating healthily overall, unaware that they are scoffing huge portions or eating until they are uncomfortably full.

Feeling repelled by food in the morning can be a sign that your body is out of rhythm, and it is compelled to compensate for low calories in the morning by overeating in the evening. This creates a cycle that can make weight loss feel unnecessarily difficult.

FIX IT: You don’t need to force a huge breakfast down.

Retrain your with a small, protein-dense option. One or two hours after waking, have a small pot of Greek yoghurt, a handful of nuts or a protein smoothie.

This may help retrain your hunger signals and support energy levels so that you feel less inclined to backload your calories. It helps you to make better food choices throughout the day.

Actively tracking food choices and thinking about what drives them gives you the power to changeCredit: Getty

CONSTANT GRAZER

SOME days your stomach feels like a bottomless pit — or is that you every day?

Persistent snacking is rarely about an empty stomach. It is often a sign that something deeper is going on, such as , poor or crashing .

These cause your brain to scream at you to grab a high-calorie, energy-dense snack.

FIX IT: Keeping a food diary allows you to spot patterns.

For the next two weeks, make a note of what you eat and when, along with how you feel physically and emotionally. This will help you understand your patterns so that you can make targeted changes.

Sometimes we aren’t even aware that we are stressed, which makes spotting related eating habits impossible.

But actively tracking food choices and thinking about what drives them gives you the power to change tack.

Cravings are related to our body’s signals – and weight loss jabs won’t stop them entirelyCredit: Getty

DESSERT DISCONNECT

THINKING of your sweet treat before you have even had the last bite of your lunch?

This is what we call a habit — and a very ingrained one at that.

When you stop and think about it, you may not really have the desire at all. If you do, it could be a sign that your main meal did not satisfy your body’s needs.

Even if you are on weight-loss injections, you might still have the sweet itch, just not as strong. This just further proves the point that cravings are related to our body’s signals, because jabs cause a drop in appetite and potentially a lack of key nutrients.

Without enough , fibre or healthy fats at every meal, blood sugar can fluctuate, triggering the need for a quick sugar hit.

FIX IT: Use the healthy plate rule: aim to fill half your plate with non-starchy vegetables such as broccoli or cauliflower, one quarter with protein like eggs, fish or chicken, and one quarter with complex carbohydrates such as brown rice or sweet potato.

Add a source of healthy fats, too, such as avocado, olive oil or nuts and seeds to promote satiety and stable blood sugar.

MIDNIGHT MUNCHER

WHEN you eat late, your body is forced into working a night shift.
Digesting food becomes much harder, reducing repair work that happens during sleep. As a result, bloating, reflux and abdominal discomfort are common side effects.

When night-time eating throws off sleep, it can have a negative effect on satiety hormones that regulate hunger and fullness the following day.

Often, is a symptom of a stressed-out brain, one that wants to feel numb or relaxed.

FIX IT: Swap the snacks for a nervous system reset (aka, physically reduce stress in the body).

A calming evening routine can reduce the pull towards food.

for at least an hour before bed, and yes to activities that signal relaxation — reading, gentle stretching, breathing exercises, a warm shower or a hot tea and a book.

When your body feels nourished and calm, the urge to comfort eat naturally wanes.

Three healthy snack ideas

Eating an apple is a simple snack solution that will help you feel fullCredit: Getty

1 ) An apple with 30g walnuts: Low-sugar fruit such as apple combined with protein-rich nuts will keep you feeling full.

2) 5 olives with 30g Cheddar cheese: Olives are rich in healthy fats and Cheddar cheese is a source of protein to keep hunger at bay.

3) A boiled egg, two oatcakes, handful of rocket: Oatcakes are a healthy carbohydrate source and egg adds protein. Rocket provides energy-boosting iron.

Olives are rich in healthy fats and can help to keep you fullCredit: Getty – Contributor Eating a boiled egg as part of a meal can add protein to your dietCredit: Getty