Diet changes are behavior changes. When trying to change a behavior that is not helping you meet your weight loss goals (i.e. snacking at night OR mindlessly making poor food choices), it is not enough to simply STOP practicing that behavior—rather you must REPLACE the behavior with something else if you want the behavior change to be a long-term one

Understand that all behavior serves a purpose…it meets a “need”. Therefore, you must first take the time to try and figure out what “need” you are trying to meet when you perform the undesirable behavior (the behavior you would like to change). Then, you must identify a HEALTHY behavior that can REPLACE the unhealthy behavior but STILL meet your need.

If, for example, night snacking is a problem for you, you must figure out why you are drawn to snacking at night in the first place.  If you find you are snacking due to boredom, then try to identify a healthy behavior that can occupy your time at night INSTEAD of snacking. Perhaps you will take up a hobby or craft in the evenings. Maybe, when you feel bored, you will decide to fill the time you usually spend snacking with reading or exercising. If you are snacking due to actual hunger, then take a look at your daily diet to see if it’s adequate enough to meet your nutritional needs. If you find your meals alone are indeed not enough, plan for a reasonable portion of a healthy snack to satisfy your hunger without breaking the calorie bank! Remember, if you need help with understanding your nutrition needs or making positive food changes, don’t hesitate to make an appointment with your Registered Dietitian!