 Tips to reduce snacking and extra weight gain have to quit snacking 10 tips to make it easier today I am going to give you my top tips to help you quit snacking by doing so you will be able to prevent blood sugar spikes and Avoid extra weight gain. Let's get started. Hi everyone I am dr. Ahmed Ergin your YouTube endocrinologist and your diabetes specialist We have all been there right so whether it's your 3 p.m. Snack or your after dinner or before bedtime Or late-night movie snack da-da-da-da-da-da you can keep going. We have all done it Oh, if you are one of those mr. Perfect or Mrs. Perfect who never eat any snack at all this video is not for you I am talking about the people who have a habit of snacking. Well people love snacking But their fat cells love it even more Which is not a good thing when you are trying to lose weight or trying to keep down with ease under control Every time you introduce any food to your body regardless whether it is protein Fat or carb your body will know to store the unused energy So snacking is a great way to put on weight if you are also eating regular meals So I'm going to give you my top 10 tips to help you quit or reduce your snacking Well, some of those things you may have already know But if you watch the entire video, I'm sure you will learn something new today, which is my goal number one eat proper meals What do I mean by that if you find yourself snacking every day? Take a look at your meals to reduce the need for snacking Make sure you are eating enough healthy fats at your meal times now Healthy fats high in omega-3 and healthy carbs with Logolizing index of course can keep you satisfied Longer so make sure to incorporate them in your diet for example instead of eating spaghetti alone Remember to drizzle some olive oil another one instead of eating like white bread with your soup Try pumpernickel bread and dip your bread in olive oil and spice mix The amount you actually need to eat at each meal varies for everyone It depends on how active your lifestyle is your age even your gender now Check out my previous videos where I go over and over about the calorie intake and carbon take if you want more detailed information On this today we are talking about snacking only number two drink some water I know you have heard this before but it's true You can confuse thirst for hunger which leads to snacking drink a glass of water and wait for 15 minutes And ask yourself if you still want to get that snack now Here's a tip try a sugar-free water flavoring if you hate the water but cucumber Mint and lemon in a water infuser is my favorite choice number three Are you hungry or are you really just bored most people tend to snack when they are bored If you are sitting at your desk or at home and find yourself thinking about a snack Try to distract yourself by getting up and doing something else Instead of reaching for a snack take a walk around the office Straighten up the kitchen watch one of my youtube videos or more of my youtube videos do whatever you can You may be surprised that how well this keeps snacking and and the extra pounds away number four Don't have a stash of snacks around if you keep snacks within reach like in your drawer Your desk drawer or out in the counter. Yeah, you're more likely to grab one instead Keep your snacks on a higher shelf instead of your like drawer the cabinet and and try not to keep snacks right on your desk It helps to keep healthy snacks handy though like healthy fats like nuts and low calorie snack choices Baby carrots for example are great to keep in a small container if you really need to have a snack around The best way though to avoid unhealthy snacking is yeah to get rid of them. Remember out of sight out of mind number five Keep track of what you eat if you keep a record of what you eat. You're less likely to snack It also helps to give you a visual snap shot on the carbs in the calories for the day Stay tuned by the way and keep a look out for my new app called sugar MD Of course, it's coming in November or sometime in the middle of November Where you can keep all of your food and glucose diary as well as even the photos of your foods So this new app is not there yet It's a new version of the older app if you had our older app number six since we are talking about this sugar MD brand here I have also good news for you We have also a new Dobby supplement formula that is on the way It's perfected and it will be available in November now Keep checking on our website at sugar mds.com our supplement has natural compounds to help you keep you full and prevent snacking Number seven pick better snacks if snacking is so important for you And maybe you're one of those who starts shaking after not eating for like more than four hours Maybe you're just not ready or you're having trouble kicking it try replacing your snack choices Like I mentioned nuts such as almonds are perfect snack Why because they're low in carb they are high in protein and healthy fat and they taste great You can even try different flavors pre-cut veggies also work Well, you can even try dipping them in plain Greek yogurt seasoned with Supices like curry garlic dill or Italian blend number eight drink something warm Now drinking something warm can help when hunger strikes if you have tried tea and coffee Before in the past or whatever and you don't like them then try like maybe low sodium broth Maybe a great choice. Why because it can really satisfy hunger Choose a low sodium vegetable or chicken broth and this can be super convenient Actually when they come in tablets or cubes and all you have to do just simply pour some hot water on it Stir and enjoy just make sure you select a natural low sodium option number nine Save money and calories. Now. How do you do that? Don't buy snacks at all if you have snacks in the house or around you all the time You'll be thinking about it. You'll be seeing it So if you're like my father also, you'll be also eating them just to prevent the waste If you don't have tasty snacks around you aren't just not going to eat them Yes, it can be that simple Of course the obetix or an insulin for example or something luria agents pills such as gulliposide The gliboride the galamopride they should have something quick as quick snack available in the event of a low blood sugar But you can also try keeping glucose tablets instead of snacks now You can't really snack on the glucose tablets I don't know maybe some of you can but you know, you should not be right number ten Treat yourself here and there now don't deny yourself of anything and everything completely This is the number one mistake people make When they try to diet or when they try to quit the snacking if you totally deprive yourself of your favorite food items You're more likely to quit or break your diet now There are some smart comments that are common in the YouTube that I see sometimes they'll say oh Well, you know, you guys are eating like pigs, you know You should stop eating this junk and you'll be all saved and it's just doesn't work that way good for you Great, you know, you can advise people but don't alienate people just because they eat carbs here and there Instead allow yourself a day each week for a moment to indulge like some popcorns for your movie nights For example now this doesn't mean eating a whole bag of chips or the entire package of cookies That may be followed by an insulin shot or a hospital admission This is more like a pre-planned Pre-portioned event. It is also helpful to have something to look forward to so Planned as a head if you want to make that Friday the day you will enjoy that food or the snack Stick with each Friday also portion out the food item to avoid overeating. I personally Intentionally work harder at the gym so I can actually enjoy a few treats without having to worry about the weight gain You can also adjust what you will eat in your meals that day to account for that indulgent snack later I hope this was helpful for anyone trying to quit snacking trying to control diabetes or lose some weight If you have any tips or snack hacks or your experiences leave them in the comment section below Like subscribe, and we will see you in the next video Hey guys, I hope you're enjoying this channel so far, and I hope you subscribed already If you didn't do it, and if you did watch this video right there, I think that will help you too