If all of your hard work at the gym is foiled by your snacking habits, then read on to discover how you can snack to stay slim, satisfied and healthy. Firstly, ask yourself, why do I want this snack? There are several reasons why we snack;

Habit; if you see certain foods as a reward, or they make you feel better or you crave them if you feel unhappy, or you always have corn chips with a film; try to replace those foods with something else. If you are stressed have a warm bath by candlelight rather than a tub of Hagen Daas, treat yourself to a manicure rather than a take-away at the weekend, snack on a big bowl of berries in front of the TV, and boost your mood with exercise. Then compare the good feelings that these things give you with the less-good feelings that you feel when the spoon hits the bottom of the ice-cream carton. Try and use the good feelings as motivation to forge positive behaviour and habits.

Temptation; if you have a weakness for certain things, dont keep them around. Do not by crisps and biscuits for your children if you end up eating them. Do not buy fattening or unhealthy foods in large amounts. Do not persuade yourself that you will only have one square of chocolate each night if you know full well you will eat the lot on day one (barely taking the time to breathe between mouthfuls). Spring clean your cupboards of unhealthy snacks. If the workplace is a problem, organize a health drive; suggest everyone buys fruit or smoothies in stead of cakes and biscuits, get a water cooler, or fill the fridge with mineral water.

Boredom or lack of stimulation may be interpreted as a desire for a snack, when actually a change of scene or task will revitalize the bored brain; walk around the garden and pull some weeds up, or if you are at work, take a quick break for a change of scene and to revitalize.

Hunger is often really thirst; each time you crave a snack, drink a large glass of water, this may be what you really need, and will help you stay hydrated.

Hunger pangs may be caused by uneven blood sugar levels. Snacking on simple carbohydrates (white bread, biscuits, cakes, sweets, crisps etc) sends your blood sugar levels rocketing, this sugar is removed from the blood by the body, lower blood sugar levels make you feel hungry again, and the cycle repeats. Snacking on complex carbohydrates will keep your blood sugar levels even, as the sugars are released slowly into the blood, keeping levels even and preventing hunger pangs. Try eating complex carbohydrates; oat cakes, brown rice cakes, pasta salad, brown rice salad (see next weeks healthy snack shopping list).

Marketing; it wouldnt exist if we didnt fall for it. Millions are spent on researching where to place snacks to make you pick them up, and persuade you that you want them. Writing a shopping list will help fight against impulse buys; if it isnt written down, ignore it. Do not to be swayed by special offers and 2 for 1s on snack foods. Make a decision that you will not buy things from the cash desk. Dont go shopping on an empty stomach!

When you have assessed what factors influence your snacking habits, you can start to change your behaviour, and snack to your advantage. Regular snacking is good for you, but snacks must be the right foods in small amounts. Eat small regular meals of slow-release complex carbohydrates, quality protein and fresh fruit and vegetables. Regular eating lets the prehistoric brain relax in the knowledge that food is plentiful. (One of the effects of strict dieting and irregular meals is that the brain thinks it is experiencing famine; metabolism slows and body fat is conserved and stored). Plan for 3 small meals and 2-3 small snacks each day, this will keep the metabolism running smoothly and efficiently. Energy often dips mid-morning and mid-afternoon, so plan ahead to make sure that you have healthy snacks sourced for these times. You may find it helpful to draw up a chart and record your meals and snacks; helping establish the habit.

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Vikki Scovell

Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. She has recently been studying specific health problems and how to improve them through exercise and diet. Vikki lives in Bristol in the UK with her partner and two young children.