Mindless munching

If you find you are always snacking or always wondering what you are eating next then try these tips to beat the mindless munching:

  1. Clean your teeth
  2. Store the goodies like crisps and chocolate where you can’t see them
  3. Keep a Food Diary to track what you are eating - we have a downloadable in "The Office" to print out
  4. Change into something less comfortable - swap the comfy joggers for tight fitting trousers
  5. Always put your food on a plate and sit down to eat it – no eating on the go. This will also make the 20+ rule easier to follow and help prevent food getting stuck
  6. Put an old photo of a slimmer you on the fridge door
  7. Use the Munchie meter below to assess your hunger levels


The Munchie Meter

It’s a good idea to get into the habit of waiting until you are actually hungry before eating anything. Before you eat, take a minute to assess your hunger levels on a scale of 1-5. A score of 0 means you are not hungry at all (like after a big meal) and a score of 5 means you are starving (like you have missed a meal out altogether)

0    1    2    3    4    5

Not at all hungry………………..very hungry


Try not to eat until your score is at least a 3

However if this means you are actually not then eating enough, use this more to try and ward off the munchies in the form of high calorie snacks. Your body needs 3 meals a day to get in all the vital nutrition it needs but it doesn’t need all the additional high calorie snacks!!





Transform Healthcare Limited is registered with the Care Quality Commission. Cosmetic surgery results and benefits can vary and are different for each individual. As such, Transform Healthcare Limited cannot guarantee specific results. Transform is a trading name of Transform Healthcare Limited, registered in England and Wales, Company Registration Number – 10616065. TRANSFORM HEALTHCARE HOLDINGS LIMITED is an Appointed Representative of Funding Falcon Ltd which is Authorised and Regulated by the Financial Conduct Authority. TRANSFORM HEALTHCARE HOLDINGS LIMITED (FRN:988595) has been added as an Appointed Representative under Funding Falcon Ltd (FRN:743100). Effective date: 29/11/2022

TRANSFORM HEALTHCARE LIMITED is registered in England with Company Number 10616065 and has its registered office at 132 Manchester Road, Rochdale, Greater Manchester, England, OL11 4JQ.
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