Snacking - recreational vs tactical

[Daves_Not_Here]

For those of us who struggle to lose or maintain our weight, it seems we need to take a clear-eyed look at our snacking patterns and behaviors.  It occurs to me that snacking can be broken into 2 categories:

Recreational snacking

• Mindless eating due to boredom or a procrastination ritual
• Emotional eating
• Eating as part of another ritual: TV watching, internet browsing, arriving home and going to the fridge
• Unrestrained reward eating after intense workouts (does not count recovery eating within 30 minutes of workout)
• Eating in response to cravings, particularly cravings that increase the more you snack
• Social eating -- my last major face-stuffing binge was at a cocktail party, where I met and had a torrid one-night stand with the hors d'oeuvres table.  Literally 3,000 excess calories.  It was great, but I did not respect myself in the morning.
• Late night prowling
• Unhealthy or empty calorie foods we generally would not eat as part of a main meal.  Cheetos is not a course.
• Consistent with a primary view of food as a source of pleasure versus health and well-being (not denying pleasure is a component of well-being)

Tactical snacking

• Mini-meals that are part of our daily food plan
• Foods that stifle cravings and inhibit appetite
• Foods that provide the macro-nutrients we want to emphasize
• Measured, specific rewards that that align with our food plans
• Consistent with a primary view of food as a source of health and well-being versus pleasure

For myself, recreational snacking is how I rendered myself wardrobe-less over the past 3 years.  If I had done nothing else but limit my recreational snacking, I would not have had 80 pounds to lose.  It is the definition of a maladaptive behavior that is completely counterproductive to weight control and general health.  And logging all my eating puts it right in my face where I can't deny it (and may also be why some resist logging their eating).

My two goals related to snacking are to (1) eliminate late-night eating, and (2) do not eat anything I would not have as part of a main meal.  I am currently about 75% successful.

What do you guys think?

[Baltoscott]

I think the biggest "bad" snacking habit I've eliminated from your great list is mindless eating.  I've done that primarily by putting myself on an eating schedule and not eating outside my designated meals.  Usually 4 per day -- though I may start adding some protein after workouts.  An eating schedule also eliminates 'late night prowling' and probably 'emotional eating.'

Social eating and drinking can still be a problem for me.  We had guests stay over last night (old friends from college).  That led to drinks, bread, cheese etc. on the back porch before going out to dinner.  Dinner, of course, was more drinks and basically I would up eating from about 4:30 pm to around 10 pm.   I don't have too many of those kinds of nights anymore, but they can certainly add up.

[Daves_Not_Here]

@Baltoscott - I have the same experience with entertaining, or being entertained in an environment where a constant spread of food is available.  Lately, I try to eat a full meal prior right before arriving so I'm not hungry.  And then as I'm driving over, I meditate, "Do not mow though the food.  Do NOT mow through the food."

Doesn't help, I still mow through the food.

[emili]

I am a huge weekend eater- Friday and Saturday. To me eating and drinking go hand in hand and equate to social activity. I just choose the type of food I keep grazing on differently than I would have years ago. Now its pretzels, veggies, fruit and other "hard" snacks. This way I know I will see it on the scale Monday, but its gone Wednesday.

[MagsOnTheBeach]

My biggest snack challenge is saying no.  

I don't reach for unplanned snacks.  I don't eat while watching tv or any other activity.  But put a bowl of chips out, pop some popcorn, make a dish of ice cream, set out cookies or candy and I have a really difficult time saying no.  I KNOW I can say no because I have said no in the past, it is just hard to have that resolve.  I do well if I can plan something, but when it is unplanned, it is just hard.

[WavyDavey]

I have an addition for the mindful snacking (sorry I can't say tactical without laughing out loud).

It is, loading up on carbs (usually the night before) before a heavy workout. This is a really good place to put things like pancakes or even french fries (which a coach I follow recommends). It's the best time if you need to have some "empty calories".

[Daves_Not_Here]

---

@WavyDavey wrote:

I have an addition for the mindful snacking (sorry I can't say tactical without laughing out loud).

It is, loading up on carbs (usually the night before) before a heavy workout. This is a really good place to put things like pancakes or even french fries (which a coach I follow recommends). It's the best time if you need to have some "empty calories".

---

@WavyDavey - totally agree with you -- for me, this is purposefully adding desired macro-nutrients.  In fact, one of the greatest things about planning a 4 hour ride is knowing that you can reasonably "overeat" 1,000 to 2,000 of high carb calories the prior day knowing you'll burn the glycogen stores as fuel.

Of course, I do that and it rains.

[WavyDavey]

Isn't it great? Some of the foods we must avoid become available and useful when planned around intense activity.

As an aside, my current strength program is causing me to lose weight (5lbs in the last week). The advice I got from a respect coach? I need to eat a LARGE pizza the night before, or get TWO orders of fries.

/weight maintenance issues

[Esya]

For me it is social eating, but it happens so little that I do not worry about it at all. My family loves cooking and food and it is a major part of socialising in my family. For me that has priority as we don't see eachother that often. Also is drinking alcohol for them. I am totally ok not drinking alcohol while they do though.

[Daves_Not_Here]

Hey @Esya -- I'm the Yin to your Yang -- I'm totally OK with others not drinking alcohol while I do.

I'm very tolerant that way 🙂