How Do I Stop Snacking?

Sep 14
2 min read

Article: How do I stop Snacking?

How do I stop snacking as a Lifestyle Medicine Clinician? Snacking is one of the most common struggles we see in clinic, and it’s usually not about willpower.

It’s about structure.

Here’s the truth: most of us don’t need to eliminate snacks. What we really need is to start with three solid meals per day—meals that are built to actually keep us full.

Step One: Build a Better Plate (x3)

Before we even touch the snack question, let’s look at your meals. Are they:

✅ Packed with non-starchy vegetables?

✅ Built on a base of intact whole grains or starchy veggies?

✅ Featuring a protein-rich source like beans, tofu, lentils, or edamame?

✅ Rounded out with a healthy fat like avocado, seeds, or tahini?

When our meals are balanced this way, with enough volume and fiber to actually satisfy us, snacking becomes a lot less urgent. We’re not constantly chasing energy or trying to fix that post-lunch slump.

Step Two: Re-Evaluate the Snack Situation

Once your meals are in check, then—and only then—it’s time to take a closer look at your snacks. Ask yourself:

Am I actually hungry?
Is this snack supporting my goals—or just a habit?
Could I swap this for a healthier option and still feel satisfied?

This isn’t about being perfect. It’s about being honest with ourselves, without judgment. Snacks can absolutely have a place in a healthy diet—but they work best when they’re intentional.

Step Three: Crowd It Out

Instead of focusing on what to cut out, focus on what to add in. This is where things really shift.

Try replacing high-calorie snacks with:

A handful of cherry tomatoes + hummus
A piece of fruit + a few nuts
Sliced bell peppers + guacamole
A big bowl of berries
A warm cup of broth-based veggie soup

When we crowd our day with healthy, whole foods, the urge for processed snacks naturally fades. We feel better. We stay fuller longer. And we start to see the scale reflect our efforts—without feeling restricted or deprived.

Want a Little Help?

We teach all of this (and more!) in the Weight Loss and Wellness Program. It’s not about giving up your favorite foods or never snacking again. It’s about learning what your body needs—and building meals and habits that work in real life.

You’ll get live weekly support, tools for consistency, and a team cheering you on.

👉 Click here to join the Weight Loss and Wellness Program and take the guesswork out of eating. You’ve got this—and we’ve got you.