What to remember:
Snacking is not linked to hunger : it often occurs outside of meals, without any real feeling of hunger, and mainly concerns ultra-processed foods.
It reflects a non-food need : boredom, stress, fatigue, emotions or habits: snacking is often a response to discomfort or imbalance.
Restriction and fatigue make it worse : depriving yourself or sleeping poorly disrupts hunger/satiety signals, which increases cravings for food, especially sweet or fatty foods.
Snacking can become automatic : environment, education or poorly established routines (in front of a screen, while working, etc.) can reinforce this reflex.
Simple actions can change everything : by adopting a balanced diet, identifying your emotions and changing a few habits, it is possible to regain control.
What is snacking?
Snacking, unlike snacking, refers to eating in an unstructured manner, at any time of day, without feeling hungry. The foods consumed are often ultra-processed, meaning fatty, sugary, and rich in food additives.
Generally, since hunger is not present at the start of snacking, food sensations are not listened to and it is difficult to know when to stop.
We usually stop snacking once we've finished the packet or when digestive discomfort sets in... but rarely because hunger has been satisfied—since it wasn't there in the first place.
But then, why do we snack?
Why do I always want to snack?
Snacking doesn't happen by chance. It often reflects an unmet need—which isn't necessarily food. Here are the main reasons we might eat outside of mealtimes, without real hunger:
#1 - Boredom and the need for stimulation
Boredom is a major trigger for snacking. When the mind lacks stimulation, food becomes an easy solution to fill the void. This unconscious mechanism aims to provide a feeling of comfort, even without actual hunger. Sometimes, finding an alternative activity is all it takes to break this cycle, such as calling a friend, walking, or reading.
#2 - Stress and emotions
Stress , sadness, or even anger can trigger a desire to eat. This so- called "emotional" behavior then serves as a refuge or compensation. We seek comfort through food.
A systematic review has demonstrated that stress disrupts normal eating behaviors, leading to changes in food consumption, including increased appetite and a preference for foods high in fat and sugar .
#3 - Ingrained habits and education
Snacking in front of the TV, in the car, or while working... These automatic behaviors, often inherited from our environment or upbringing, are sometimes so ingrained that we no longer question them. However, a study has shown that these repeated eating habits, particularly frequent snacking or excessive restriction, promote the occurrence of emotional snacking, that is, eating in response to stress or negative emotions.
#4 - Dietary restriction and skipping meals
Following an overly restrictive diet, excessive deprivation, or skipping meals can disrupt hunger and satiety signals, depriving the body of the energy it needs to function properly. The body, frustrated and deprived, ends up craving high-calorie foods between meals to compensate for this deficit. These frustrations can lead to binge eating that is difficult to control, as severe restriction destabilizes the body's ability to know when to stop.
#5 - Fatigue and lack of sleep
Insufficient or poor-quality sleep affects the hormones of hunger (ghrelin) and satiety (leptin). As a result, we feel more inclined to eat, especially sweet things.
A study found that fatigue is associated with increased emotional snacking and decreased food intake in response to mental stress in healthy young adults.
#6 - Dehydration
Sometimes we think we're hungry when we're actually just thirsty. Lack of hydration can also make us feel tired, which we try to compensate for by snacking.
#7 - Proximity and availability of food
When cupboards are overflowing with easy-to-grab snacks, temptation is constant. This is even more true if these foods are visible or within reach.
#8 - An unstructured and/or unbalanced diet
Disorganized meals (e.g., not complete meals or eating only once a day) or meals that are low in nutrients may not satisfy the body's needs, leading to cravings soon afterward. Snacking then becomes a response to an inadequate diet.
#9 - Quitting smoking
Some people compensate for quitting smoking by eating frequently. Gestures or the need for comfort can then translate into snacking.
How can I stop snacking?
Snacking can quickly become a difficult habit to control, especially when our emotions, habits, or environment push us to eat without real hunger. However, it is possible to regain control by adopting simple and effective strategies. Here are 11 foolproof tips to help you avoid snacking and reconnect with a healthier, more conscious relationship with food.
#1 - Learn to listen to your true hunger
Before eating, ask yourself: “Am I really hungry?”
Real hunger manifests itself through physical cues: a rumbling stomach, a slight feeling of emptiness, a drop in energy. In their absence, it may be an emotional craving or an automatic reaction. Recognizing these differences is the first step toward stopping snacking.
#2 - Establish balanced and regular meals
Skipping a meal or eating a sub-par meal (just vegetables, for example) opens the door to snacking later. Aim for three meals a day (and a snack if needed), including complex carbohydrates, protein, fiber, and healthy fats: they promote satiety and prevent cravings.
#3 - Identify and welcome your emotions
If you're eating for comfort, the problem isn't on the plate. Take the time to identify what you're feeling (stress, fatigue, boredom, etc.). You can write down your emotions in a journal or try a calming activity (breathing, walking, music, etc.) before turning to food.
#4 - Eat protein and fat in the morning
Cravings to snack during the day aren't always linked to emotions or boredom: they can have a physiological origin. A breakfast that's too sweet causes a rapid rise in blood sugar levels (glycemic spike), followed by a sudden drop (reactive hypoglycemia). The result: an intense craving that pushes you to consume more sugar... and maintains this vicious cycle throughout the day.
To avoid this, it is better to choose foods rich in protein, good fats and complex carbohydrates in the morning: eggs, avocado, cheese, sourdough bread, oatmeal, ham, oilseeds, etc. A balanced meal when you wake up will prevent you from having to snack.
#5 - Take the time to eat
Eating slowly allows you to feel satiety and satisfied for a long time. It takes about 20 minutes for your stomach to send a satiety signal to your brain. If you eat too quickly, you risk eating more than you need... and snacking soon afterward due to a lack of satiety. Take the time to savor your meals, sitting down, in a calm environment, without distractions.
#6 - Eat raw and satisfying foods
The more raw and minimally processed foods your meals contain, the more essential nutrients you'll be getting. Conversely, ultra-processed foods (biscuits, processed meals, snacks, etc.) are low in fiber and high in sugar and additives. The result: low satiety, a spike in blood sugar, and the urge to snack a few hours later. Choose homemade meals made with vegetables, whole grains, legumes, quality proteins, and healthy fats.
#7 - Occupy your mind differently
Boredom is one of the most common drivers of snacking. Always have a list of activities that make you feel good: call a friend, go for a walk, read a few pages, do some crafts, etc. This helps break the spiral of "empty → snacking."
#8 - Review the organization of your cupboards
Out of sight, out of reach! Avoid storing large quantities of "trap" foods (chips, cookies, candy). Store them in less accessible places or replace them with healthier alternatives: unsalted nuts, fruit, dark chocolate , etc.
#9 - Hydrate regularly
Feeling hungry can sometimes be a misleading sign of dehydration. Start by drinking a large glass of water or herbal tea. Wait a few minutes. If hunger persists, it's probably real.
Whatever the case, also remember to hydrate yourself regularly throughout the day: it's a simple, often underestimated gesture that helps calm false hunger pangs.
#10 - Improve your sleep
Good sleep naturally regulates appetite. Try to adopt a regular routine, limit screen time in the evening, and create an environment conducive to rest (calm, dark, cool temperature, etc.).
#11 - Allow yourself to eat with pleasure
The more we deprive ourselves, the more likely we are to give in. Allow yourself to savor your favorite foods, mindfully, without guilt. A square of chocolate savored slowly as a snack is better than a whole pack devoured without thinking.
Conclusion
Snacking isn't inevitable: it has identifiable causes, often linked to our emotions, habits, or environment. Rather than feeling guilty, it's better to understand these mechanisms and implement simple, appropriate, and caring strategies.
And if, despite everything, the urge to snack becomes too pressing, allow yourself a snack at a fixed time, every day if necessary. When it is anticipated, integrated into your daily intake and composed of raw foods (fruits, nuts, dairy products, etc.), it will not jeopardize your balance... on the contrary, it can strengthen it.
By listening to your real needs, adopting a balanced diet and respecting your rhythm, you will be able to gradually reduce these desires to eat without hunger... and find a peaceful relationship with food.
Sources :
[1] Hill, D., Conner, M., Clancy, F., Moss, R., Wilding, S., Bristow, M., & O'Connor, DB (2022). Stress and eating behaviors in healthy adults: a systematic review and meta-analysis. Health psychology review, 16(2), 280–304. https://doi.org/10.1080/17437199.2021.1923406
[2] Yoshikawa, T., Tanaka, M., Ishii, A., & Watanabe, Y. (2014). Association of fatigue with emotional-eating behavior and the response to mental stress in food intake in a young adult population. Behavioral medicine (Washington, DC), 40(4), 149–153. https://doi.org/10.1080/08964289.2013.833082
[3] Reichenberger, J., Schnepper, R., Arend, AK, & Blechert, J. (2020). Emotional eating in healthy individuals and patients with an eating disorder: evidence from psychometric, experimental and naturalistic studies. The Proceedings of the Nutrition Society, 79(3), 290–299. https://doi.org/10.1017/S0029665120007004
