How to Stop Snacking: Why You Snack and Tips to Control It

Grazing between meals? Can’t watch TV without something to munch on? Reaching for a midnight snack, night after night? If this is you, you’re not alone — and you’re probably wondering how to stop snacking so much. 

Before we get to practical tips, we’ve got to say this: Snacking isn’t a bad thing. It’s a great way to get extra nutrients in between meals and manage your hunger. Plus, you can still enjoy snacks and reach your health and weight loss goals.

That said, if you do find yourself snacking mindlessly or craving snacks all day (and night) long, we’ve got some advice to help. Read on for why you might be snacking all the time and how to stop eating so much between meals.

Let’s start with the root cause. There are many reasons you might be snacking — or craving a snack — between meals. 

Here’s what could be going on: 

• You’re hungry. Yep, it could be that simple. If you’ve skipped breakfast or haven’t eaten enough throughout the day, your body won’t have the fuel it needs, and you may be driven to snack before your next meal. 

• You’re sleep-deprived. A lack of sleep can disrupt your hunger hormones and increase your appetite. Plus, research shows that not getting much sleep is linked to eating more highly palatable snacks — think salty, sugary, and processed snack foods. This is especially true at night. 

• You’re stressed. Ever wanted to unwind after a stressful day with a tub of ice cream and multiple episodes of Emily in Paris? Us too. You might find that eating snacks soothes feelings of stress or anxiety, so you engage in emotional eating as a coping mechanism. 

• You’re bored. You may find yourself reaching for a snack to relieve boredom, perhaps during a dull afternoon at work or on a long drive or flight.

• You’re on autopilot. If you always grab a snack when unwinding in the evening, for example, this snacking may have become a habit for you. You might not be hungry, bored, or particularly stressed — you’re just running on autopilot.

• You’re experiencing food noise. Food noise is the name for ongoing, intrusive thoughts about food. You may find it hard to ignore these thoughts, and they could drive you to snack more often than you’d like.

Is snacking bad for you? It doesn’t have to be — and not all snacks are junk food. Whether you want to take care of your overall health or lose weight, you don’t have to stop snacking.

Snacks can be an excellent way to get some extra protein or veggies in between meals. A snack before a workout can improve performance, and a post-workout snack can aid recovery. 

Plus, snacking can control hunger levels, helping you avoid overeating come mealtime.

There’s nothing wrong with enjoying your favorite snacks every now and again. But if you’re looking for healthy snacks to have on the daily, go for options like:

• Greek yogurt topped with nuts

• Cottage cheese

• Carrot sticks and hummus

• A handful of dried fruit

• Air-popped popcorn

• Apple slices with peanut butter

We’ve got more inspo for healthy snacks on our blog.

If you find yourself mindless snacking, regularly snacking on unhealthy foods, or constantly thinking about grabbing a snack, here are some tips that could help:

• Pause before you snack

• Eat more slowly

• Make sure you’re eating enough at meals

• Drink more water

• Eat more protein and fiber

• Improve your sleep

• Manage your stress

• Portion out your snacks

• Consider weight loss medication

Keep scrolling for more detailed guidance.

1. Pause Before You Snack

Before snacking, take a few moments to check in with yourself. Are you really hungry? or instead, am I eating because I am Stressed? Tired? Bored? 

If you’re feeling hunger cues (e.g., a rumbling stomach), go ahead and grab that snack, guilt-free! 

But if you’re reaching for a snack because of another trigger, consider a snack-free way to manage it.

For example, if you find you’re not actually hungry and just bored, try taking a walk around the block, calling a friend, or picking up your latest crafting project.

You can’t always control your schedule, of course, but chatting with a colleague or starting some laundry if you’re WFH might be the mental break you need instead of stopping to snack.   

Wondering how to stop snacking at night? Pausing is key here too. Take a beat to think about if you’re hungry or just snacking out of habit each evening.

This is all part of mindful eating, which is crucial for those who want to stop snacking when they’re not actually hungry.

2. Eat More Slowly 

A 2019 study found that eating a meal at a slower pace helped participants feel fuller from that meal. It also resulted in lower levels of ghrelin — the hormone responsible for hunger — and eating 25 percent less calories from snacks three hours after the meal.

To slow your roll, you could take a sip of water every few bites or put your cutlery down while you chew. Another tip is to avoid multitasking while eating. This could mean turning off the TV or putting down your phone and focusing on the tasty meal or snack in front of you.

3. Make Sure You’re Eating Enough at Meals

Why can’t I stop eating between meals? Your body’s going to feel hungry if you’re not getting enough nutrients from food — that’s Biology 101.

Eat regular meals so you’re not going too long without food. 

If you tend to skip breakfast, try eating a small amount in the morning to reduce snack cravings later in the day. Preparing something the night before — like overnight oats — can help if mornings are busy for you. 

If you’re trying to lose weight and want to eat smaller portion sizes or get into a calorie deficit (eating fewer calories than you burn), make sure you’re still getting all the nutrients your body needs.

Go for nutritious foods like lean protein, whole grains, healthy fats, fruits, and vegetables. These foods can keep you satisfied while moving you toward your weight loss goals.

4. Drink More Water

The brain can confuse thirst signals with hunger signals. *Facepalm emoji.* 

So, make sure you’re hydrated. That way, when you feel hungry, it’s more likely to be real hunger and not thirst in disguise.

Drinking more water can also help suppress your appetite and feel more satisfied at meal times, which may mean you’re less likely to crave a snack afterward. 

Drink a glass of water before a meal and sip H2O throughout the day.

5. Eat More Protein and Fiber 

Protein and fiber can help you feel fuller for longer. There’s even research suggesting that a high-protein breakfast can reduce post-meal cravings for savory foods.

Good protein sources include: 

• Chicken 

• Turkey

• Fish 

• Tofu

• Nuts

• Tempeh 

• Eggs 

Good fiber sources include: 

• Fruits 

• Vegetables 

• Complex carbs like brown rice and quinoa 

• Lentils

• Chickpeas

Try adding more of these to your meal plan and swapping them for unhealthy snacks to see if it makes a difference in how full and satisfied you feel.

6. Improve Your Sleep 

Your lack of shut-eye might be driving your desire to snack. Aim for at least seven hours of sleep a night and improve your sleep hygiene for good-quality sleep. 

To improve your sleep, try: 

• Keeping a regular sleep schedule, including on weekends 

• Avoiding screens in the run-up to bedtime 

• Only using your bed for sleep and sex (i.e., avoid snacking, working, or watching TV in bed)

• Reducing disturbances with blackout blinds, an eye mask, or earplugs  

• Avoiding large meals before bed — this might be when a light snack comes in handy

You might be surprised how much better you feel during the day after a good night’s rest — and less inclined to over-snack.

7. Manage Your Stress 

Take steps to keep your stress levels in check. 

Try stress management techniques like: 

• Journaling

• Meditation 

• Taking a walk in nature

• Calling a friend or loved one 

• Working out 

If you’re experiencing symptoms of anxiety or depression, reach out to a mental health professional for support. They can help you find the best ways to manage and improve your symptoms. 

We’ve got more tips on how to manage stress eating if stress is a snacking trigger for you.

8. Portion Out Your Snacks 

Snacking isn’t the enemy. But we’ve all had that moment of reaching for one Oreo, and suddenly, the whole package is gone before you even realize it. Whoops. 

To help, try portioning out your snacks.

For example, you could pour some popcorn into a bowl instead of bringing the whole bag to the sofa. You could also buy single-serve bags of chips instead of family-size bags.

9. Consider Weight Loss Medication 

This one’s not for everyone. But if you’re trying to lose weight and are finding that snacking is holding you back, you might want to consider weight loss medication. 

Weight loss drugs work in different ways, but some of them help:

• Reduce appetite

• Increase satiety (how full you feel)

• Curb food cravings

• Change unhealthy eating habits

• Reduce food noise

• Lower blood sugar

These medications can be an effective treatment if you’re struggling with how to not be hungry all the time.

You’ve got many options, including semaglutide and tirzepatide. 

Speak to a healthcare provider to find out whether weight loss drugs are suitable for you.

One more time for the people at the back: You don’t have to stop snacking — even if you’re trying to lose weight or build healthy habits. 

Snacking isn’t a bad habit you need to break. However, mindless or excessive snacking or craving snacks all day long are things you might want to tackle. 

Here are the key takeaways and some final words of wisdom:  

• Consider your snacking habits and triggers. Take a look at when you snack and see if there are any patterns. If you notice you snack when bored or anxious, take steps to manage those triggers. 

• Keep nutritious snacks on hand. When you’re hungry between meals or prepping for a workout, reach for healthy snack foods to fuel your body. Bonus points if you get some extra protein, fiber, or a serving of fruit or veggies in your snack.

• Take steps to keep your appetite and cravings in check. As much as you can, make sure you’re well hydrated, getting enough sleep, keeping stress in check, and sticking to a regular eating pattern. 

Weight loss meds may also be useful for some. If weight loss medications are something you’re considering, take our free online weight loss assessment to find out which ones could work for you.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.