Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
#135 - Is Snacking Helping Or Hurting Your Fat Loss?
0 Playsin 15 hours
Let's settle this debate! Snacks can help you lose fat or quietly stall your progress, depending on how you use them. In this episode, you'll learn exactly how to make them work for you rather than against you.
In this episode, we'll lay out:
- Hidden benefits of snacking
- Sneaky problems with snacking
- Who it's best for and who it's not
- Best "fat loss" snacks
- Practical snacking tips you can start using today
1-on-1 Coaching: Interest Form Here
Fit(ish) Project Newsletter: Sign Up
IG: Bassbuiltfitness
Facebook: bassbuiltfitness
Tik tok: bassbuiltfitness
Recommended
Transcript
Podcast Introduction
00:00:04
Speaker
Welcome back to the Fit-ish Project with your host, Latham Bass, where we make fitness and health simple for regular people like you and I. We got the weekly episode for you, as we always do. Before I get into that, if you can, continue to leave reviews, share this out to people who need it, continue to grow this podcast, and get this information out to the people that it can help the most. I really appreciate that.
Snacking Benefits and Drawbacks
00:00:29
Speaker
Getting into the episode this week, I wanted to talk about a common topic that a lot of people ask about, and that is snacking. Is snacking a good thing? Is it a bad thing? Because you hear both sides of this. For a long time, it was thought we need to eat six, seven, eight meals a day to quote unquote, stoke the metabolic fire and burn more calories and all this stuff. And then you hear other people who will give you advice about how snacking is terrible for you, how it ruins all your fat loss goals and how it just does a lot of bad things. And so I wanted to actually lay this out, give you both sides of the equation here, because snacking can absolutely be very good for some people and help them to achieve their goals of losing fat, building muscle, having better eating habits, just being overall more healthy.
00:01:15
Speaker
But it can also do the opposite and be very detrimental for some people. And so I wanted to actually lay this out on both sides, how snacking can help, also how snacking can hurt. So you can actually figure out if you're the type of person who could benefit from using snacking, or maybe it's something that you do want to try to cut down on or even eliminate.
00:01:34
Speaker
And then ultimately, as we always do, give you some practical tips and guidelines for snacking, and then give you a list of my favorite go-to snacks that I have used to lose 100 pounds and keep that weight off and improve my eating habits quite a bit.
00:01:49
Speaker
So let's get into it. How can snacking actually help you?
Managing Hunger with Snacks
00:01:53
Speaker
Because there is definitely some benefits to snacking as long as you go about it the right way. And so reason number one is if you're the type of person who gets very hungry in between your meals, that could be for a lot of reasons. Maybe you're not eating the correct portions. Maybe you're um not eating enough protein or fiber.
00:02:10
Speaker
But maybe you're just one of those people who likes to eat more frequently. Maybe you don't eat super big meals. You like to have a little something to eat in between your meals. then this can be a way to ease your hunger in between those meals so that you don't actually overeat at those meals.
00:02:26
Speaker
What I mean by that is like Thanksgiving is coming up. And I think a lot of us use this strategy on Thanksgiving where we don't eat anything up until it's time to eat that Thanksgiving meal. So basically we just fast, we starve ourselves as much as possible. We don't eat anything for breakfast.
00:02:41
Speaker
Don't eat anything for lunch. If you're one of those peoples or one of those families who eats a later meal, Thanksgiving dinner, you don't have anything all day. And then you go into that meal so that you can eat the most amount of food possible. And i think this is something that we all do or a lot of us do.
00:02:55
Speaker
And so in that same fashion, if you're the type of person who is not eating a bunch, maybe you're eating very few meals and you're not really having any snacks or things like that, you might find yourself coming to a meal very, very hungry and then have a
Nutritional Value of Snacks
00:03:08
Speaker
tendency to overeat. So if you're that person who maybe needs a little something in between each meal,
00:03:13
Speaker
to help you not overeat when it is actually time to eat your bigger meals snacking can help for that reason number two this can be a really good way to bump up your daily protein and also your daily fiber without going way over or blowing up your calories and so to give you a quick example A lot of people really struggle with hitting their protein goals. And when you add in a couple snacks, one, two snacks, you can easily add in an extra 20 to 50 grams of protein with very few calories, only adding in maybe 200 to 400 calories while getting 50 grams of protein is a pretty good trade-off. And so if you're that person who, you know, protein is important, but you really struggle to actually hit that protein goal because for a lot of people, it is way more protein than they are used to. And you're just really struggling to get enough protein.
00:04:01
Speaker
from having three meals a day, adding in an extra protein snack or two can help quite a bit. Fiber is another really good one that you can up just by adding in some snacks. So eating things like fruits and vegetables is a good way to increase your fiber.
00:04:16
Speaker
Roughly, it's like four to 7% of Americans get enough fiber in their diet, which is problematic for a lot of reasons, because we know that fiber helps with a lot of good general health things.
00:04:28
Speaker
It also helps with being less hungry and being more satiated. So if you are having some of these higher fiber snacks in between your meals, it can also be a really good strategy to help with managing hunger and just feeling more full and satiated throughout the day.
00:04:42
Speaker
And so by adding in fruit, maybe some vegetables as a snack, that can be a really good way to combat some of the hunger that a lot of people struggle with and just get some of those extra health benefits from increasing your fiber that we see from the studies.
Snacking for Energy and Control
00:04:55
Speaker
Number three, Adding in snacks can be a good way to support your training days. Or you're one of those people who maybe works out super early in the morning and you don't want to have some full heavy meal, having some sort of snack can be a really good idea for that.
00:05:10
Speaker
If you're the type of person who maybe you're working out after work or... you're working out and you haven't had a meal in a while this can also be helpful you don't want to have something that's going to be weighing you down or sitting in your stomach super heavy so then just having some sort of snack and just be helpful with that reason number four and this is a big one especially for myself this has been huge in being able to not only lose a bunch of weight but really being able to just create better eating habits and stop struggling with the binges or the overeating on certain things
00:05:43
Speaker
One thing that I really like to do with snacking is plan in certain snacks that I really enjoy and that I don't want to cut out completely things that I want to have in moderation that if I ate them too often would probably not do things that I want them to do. And so for example, i eat ice cream just about every single night.
00:06:02
Speaker
This does a couple of things for me one. if I'm eating some sort of low calorie ice cream every single night, I have that sweet treat that I look forward to. And then I'm not really like looking for different things throughout the day because I know I'm going to have this certain thing later in the day.
00:06:18
Speaker
So a lot of people get into trouble with snacking because they typically snack on things that aren't that great for them. So like things that are sweet, sugary, savory, those type of things. And if you have this one set snack that's planned out ahead of time and you know you're going to get your fix from that,
00:06:32
Speaker
You're not always looking for these snacks and you can have better control and better moderation with these things. And so for a lot of people, if you're struggling with that, just overeating, if you're struggling with the binging, if you're struggling with just not being able to really have any sort of control, and you've heard people talk about this balance or this moderation, but you just can't figure it out, actually planning in some snacks that you can have that people would tell you aren't necessarily healthy can be a really helpful long-term strategy to just get better at finding that balance and what that looks like for you. Because if I was to just completely cut out all ice cream, all sweets, all desserts, and never have any of that kind of stuff, never snack on any kind of that stuff, I could do it for a while.
00:07:16
Speaker
And you could probably do it for a while. But eventually, you're going to give into those things. and when you do, you just go way overboard, you feel guilty about it. And this turns into this really bad cycle of this like binge and restrict binge and restrict. And that's just not a good place that you want to be mentally.
00:07:30
Speaker
And it's also got not going to do you any favors when it comes to hitting your calorie goals, to losing fat, to just feeling good and feeling like you have control over what you're putting in your body and what you're eating. So that's a big, big benefit when it comes to snacking that I use and that I recommend to a lot of people who have struggled with things like moderation or overeating or binging in the past.
00:07:54
Speaker
And the last one that I would say that is a really positive beneficial thing about snacking is it's a good strategy for busy people which if we're being honest a lot of us are pretty busy if you're a person who's on the go a lot maybe you don't have a ton of time to be cooking and prepping meals having good healthy quality snacks can be a really good supplement for you. And so because there's no prep for a lot of these things, they're very fast, you can take these things on the go.
00:08:21
Speaker
A lot of these things you can just keep like in a car or at your office or in your cupboard and they just stay good for a long period of time. So like you don't have to refrigerate them and they're just really easy to use. And so like if you're somebody who has to travel a lot, taking some snacks on the go with you, if you're somebody that has to spend a lot of time in your car, commutes, things like that, taking some snacks on the go with you another really good, easy thing that you can do.
00:08:45
Speaker
you're a person that spends a lot of time at work or maybe you work at a place where like they're always having certain foods or potlucks or like you go in the office or you go in the workspace or whatever at work and they always have candy in there or they always have food in there and it's just hard for you to turn those things down.
00:09:02
Speaker
Having your own snacks there is a really good thing that you can do. to help you manage those things better and make sure that you're staying in line with your own goals. And so as you can see there, those are just five of the things that I thought of off the top of my head, just as far as like snacking being a really good thing for a lot of people. And so it can be super beneficial. And so for the people who say you should never snack, you should never do these things.
00:09:24
Speaker
I don't think that's true. I've been snacking and I would i would say for my weight loss and being able to maintain it, snacking has actually been really helpful in helping to create a better relationship with being able to just control like the food urges and managing hunger and all those different things that a lot of people struggle with long term and that end up affecting their health and not being able to create better eating habits. Snacking has been a big part of that.
Calorie Considerations in Snacking
00:09:51
Speaker
But now obviously there's some downsides to it. And so let's talk about some of those things. In the US, people eat just about 25% of their calories come from snacking.
00:10:02
Speaker
And so when you think about that, that's a pretty big percentage. I forget the exact statistics, but it's somewhere around like 33 to 3,500 calories is what the average person eats in the US, which is way more than the average person needs.
00:10:16
Speaker
But for simplicity's sake, let's just say that the average person is eating 3,000 calories. If you completely cut out snacking, you take away 25% of those calories that are coming from snacking.
00:10:27
Speaker
You just eliminated 750 calories, which for a very large majority of people is going to lead to them losing about a pound to a pound and a half a week just by taking out snacking. And so you can see the argument for taking out snacking is not one that doesn't hold any good weight to it. Like that can be a very simple and easy strategy that you tell people is if you snack all the time, you're big snacker. And that's where you're getting a lot of your calories by simply doing this one simple behavior of only eating three meals and cutting out your snacks in between.
00:10:58
Speaker
That can be a viable thing for a lot of people to do in order to get rid of a bunch of extra calories, lose weight, and just make better decisions. On top of that, when it comes to snacking,
00:11:11
Speaker
It's not necessarily that snacking is a bad thing because as I just mentioned, there's tons of good reasons to snack and to use snacking as a good tool. But the issue is a lot of the things that people are snacking on typically aren't the best things for us. And when I say they're not the best things for us, they are typically things that are very easy to overeat.
00:11:31
Speaker
They don't really provide any fullness or satiation when we're eating those things. And so they're very easy to eat and over consume. And when you're over consuming, you're gaining weight, you're gaining fat, you're not feeling good.
00:11:42
Speaker
And they just don't do a whole lot for you. So if they have tons of sugar in them, that's going to mess with how you feel and obviously adding in some extra calories. If you're eating lots of chips and cookies and candy and things like that, like those things don't really give you any substance and they don't really fill you up. They don't really provide any good nutrients for you. And so those are things that people really struggle with to like manage and to control.
00:12:06
Speaker
If you start to pick better things to snack on, this isn't necessarily a big issue, but for a lot of people, they're not choosing these things that are actually going to be beneficial for them, which I'm going to get into a little bit later in this podcast about some suggestions and some simple rules that you can follow to help you use snacking if that's something that you want to do.
00:12:25
Speaker
Number four, I would say, is when it comes to snacking, a lot of it is done unintentionally. If you've ever walked through the kitchen and you just go to the cupboard and you just grab a handful of something, maybe it's a handful of nuts, you grab scoop of chips, you grab a handful of cereal, you throw it back, you don't even think twice about it.
00:12:42
Speaker
Not that big of a deal in the grand scheme of things, but when you're doing this three, four, five, six, seven times a day, you're adding possibly hundreds of calories onto your daily total, which in a single day, not a big deal. When you do that every single day of the week and you're just adding in all these extra calories without really realizing it, those things start to add up. And then that comes in where a lot of people are wondering, I'm eating pretty well. Like I eat well at breakfast, lunch, dinner.
00:13:08
Speaker
I don't really get why I can't lose weight. Well, those extra unintentional snacks that you're having, they're adding up and they add up very, very quickly. This is something that I've noticed within myself when I'm not really like tracking food or when I'm not really like trying to be super dialed in.
00:13:23
Speaker
For example, right now, I've been on a kick with my Ninja Creamy and my ice cream that I've been making and adding in cereal to the Ninja Creamy's because it tastes awesome. So like I have cereal in my house, which I haven't had cereal in my house for a really long time. Like that was something that I just stopped buying because it's so easy to overeat.
00:13:40
Speaker
And I'll just notice myself a couple times throughout the day. I'll just go and like, I want something a little sweet. I hope open the cupboard and there's a box of Reese's Puffs or some golden grams or some really tasty cereal. So I grab a handful, toss it back. No big deal. It's like 50 calories, 75 calories. But again, you do that multiple times throughout the day.
00:13:59
Speaker
dozens of times throughout the week and that kind of stuff starts to really add up and this is something that people do so much without realizing it you have food at work or the candy bowl that you walk past or you're eating little bites off of your partner's plate or if you have kids and they don't finish your food and you're eating those couple of extra bites this stuff adds up so much more quickly than people realize And if you're somebody who has specific goals around losing fat and losing weight, this is the kind of stuff that frustrates people so much and can make a massive difference.
00:14:32
Speaker
If you are going to be snacking, which I'll get into in some of the guidelines, you really want to be more intentional about this because the unintentional snacking is what hurts people way more than anything else.
Smart Snacking Strategies
00:14:43
Speaker
And so getting into the actual practical part of this whole episode, the fact is that most adults snack on any given day. If you ask most people, a lot of them will tell you that they have some sort of snack at least once a day.
00:14:59
Speaker
And for a lot of people, it's more than once a day. And so if you're going to cut it out, then You can go ahead and do that and that can be your thing and you can be done with it. And if that works for you, then awesome. But for a lot of people, they're not just going to go cold turkey. They're not going to stop snacking.
00:15:14
Speaker
They enjoy snacking and it's something that they want to continue to do. And so if you're going to do that, let's actually put some guidelines around that. Let's look at some practical ways that you can continue to snack. but make it work for you and not against you. And so when we're making this practical, my rule about snacking has always been protein or fruit. 90% of the time, maybe even more than that, 95, 99% of the time, if I'm going to have a snack, it's going to be some sort of protein or it's going to be some sort of fruit.
00:15:45
Speaker
You can also add vegetables in this. I don't like eating raw vegetables. So if you wanted to make this rule protein or produce, that also works as well. But I'm only eating vegetables if they're cooked and they're mixed into something. And so for me, I don't really go for the vegetables. But if you like raw vegetables, then absolutely throw those in there. Those are a great snack as well.
00:16:04
Speaker
But when you're thinking about snacking, protein or produce. And the reason that I like this rule so much is because I've realized that if you don't want any of these three things, if you don't want protein, if you don't want fruit, you don't want vegetables, there's a good chance that you're not actually hungry.
00:16:18
Speaker
And maybe you've heard of people talk about the apple test. Think about you go into the kitchen and you think you want a snack, think to yourself for a second, am I hungry enough to eat an apple? And if the answer is no, then you're probably not actually hungry.
00:16:30
Speaker
You might be bored. You might be stressed. You might just have some sort of craving, but that is very different than hunger. And if you're not actually truly hungry, then eating when you have all these cravings or when you have just this boredom or when you're stressed out and using food for other reasons besides actually fueling your body and managing that hunger is probably not what you want to be doing most of the time. And so this works really well because it's just a super quick test of like, do I want protein or fruit or vegetable? If the answer is no, then I probably don't need a snack.
00:16:59
Speaker
Super simple. The second thing that this does really well is that most people, when they are eating fruit, protein, vegetables, they're not overeating these things. You're not going to go and eat an entire bag of apples.
00:17:12
Speaker
You're not going to eat six bananas. You're not going to eat a ton of extra protein. You're going to manage these things pretty well. But if you're eating the typical snack foods, it's very easy to down an entire bag of family sized Doritos or eat a whole box of candy or eat four different cookies.
00:17:33
Speaker
Those things are much easier to overeat than fruit, vegetables and protein. And so it works on that level as well. It acts as its own self policing type of thing because you're just not going to overeat those things. It's much, much harder to do. And so For those two reasons, it's one of my favorite rules when it comes to snacking is protein or produce. If nothing else, if you don't remember anything else from this episode and you apply that, it can make a pretty substantial difference in how you approach your eating and just snacking in general.
00:18:05
Speaker
The second thing that I would say is just be more intentional about your snacking. So one to two snacks per day is perfectly fine, maybe three on some days. And so for me, I'll have a snack typically between breakfast and lunch. I'll have something, maybe a piece of fruit.
00:18:19
Speaker
maybe like some Greek yogurt or something like that. Between lunch and dinner, i might have another little snack. So maybe it's a protein bar, maybe it's another piece of fruit, something like that. And then typically for dinner, i'll or after dinner, I'll have some sort of dessert. So you could count that as a snack as well. And so I'm typically eating two to three snacks on an individual day.
00:18:39
Speaker
When it comes to snacking, obviously calories still count. And so keeping your snacks Somewhere in the range of like 100 to 200 calories on average, I think is a pretty good place to be. If it gets a little bit higher than that, it's not the end of the world. But if you're eating snacks that are 400, 500 calories, that's no longer a snack. That's an entire meal right there. And so keeping your snacks lower calorie and manageable is going to be a much better long term strategy.
00:19:04
Speaker
The third thing I would say about just practical rules around snacking is limit your grazing. You're not a cow and so you don't need to be grazing all day long. If you're going to eat a snack, be intentional about it. If you're going to have a meal, be intentional about it.
00:19:18
Speaker
All the like going in the kitchen and just grabbing a handful of this, grabbing a handful of this, it just doesn't work very well for long-term healthy habits. and Some people I know are like this and they've always been like this. They just don't eat like real meals. They just graze throughout the day. But these are also the type of people who are generally just skinny and they don't eat a lot of food in general. And so like this strategy hasn't really been that detrimental to them.
00:19:45
Speaker
But if you're the person who eats your three meals per day and you're grazer, that's where you're running into issues with being overweight, with having more body fat than you want. with overeating, with having bad eating habits. And so limit your grazing. I know that it's kind of a hard habit to kick, but if you're going to have meals and snacks, just be intentional about those things. So like if you're the person who's going to have your three regular meals and then you're to two snacks, limit that to your five per day. You're not eating outside of those three meals and two snacks. You're not having random handfuls of this or this random snack here. Be very intentional about that.
00:20:21
Speaker
And a quick tip on that, if you need little bit of help with getting more intentional about that, so you're not just doing so much mindless eating, every time you eat, sit down when you eat. And it's just going to force you to think about, okay, I'm about to eat some food. I'm about to have a meal. I'm about to have a snack. I'm not just doing this mindlessly. This is actually something that I want to be doing. I'm a little hungry.
00:20:40
Speaker
I want to fulfill this need that I have. Sit down, be mindful about it, enjoy the food. And this also helps with satiation as well. So if you're eating on the go all the time or you're like, you're watching TV, you're on your phone or you're doing a bunch of other stuff while you're eating, it doesn't have quite the same satiating effect on you. And so that's going to help with just hunger and feeling more full throughout the day. And so just be mindful about these things. Be intentional about these things. You don't need to be grazing all day long.
00:21:09
Speaker
And then the last thing I would say about just some practical tips when it comes to snacking is make sure you set yourself up to win. And so what I mean by this is like, just do yourself a favor. If you're the person who is that grazer or you struggle with snacking, don't buy a bunch of stuff that's super easy to overeat. So if you have all the good snacks, you got all the little Debbie's, you got all the little cookies, all the chips, all the different things that are super tasty and sweet and savory.
00:21:34
Speaker
If you have all that stuff in your house, it's going to get eaten. not saying that you can never buy some of that stuff because I buy some of that stuff occasionally as well, but don't have tons of that stuff. Stick to the protein, stick to the produce, and you're gonna be much better off. And I'm gonna actually get into a list of some of those things here in a minute.
00:21:51
Speaker
Buying a bunch of that stuff is just making it much harder on yourself than it really needs to be. With that being said, if you are going to buy some of that stuff, maybe you do want to have some of those little cookies or you wanna have some of these little chips or whatever, you don't have to completely cut those things out.
00:22:07
Speaker
But what I would say is just buy those things in individual packages rather than buying them in like big bulk or bags or boxes or things like that. It's just much easier to moderate those things and to have better portion control if you buy them in like individual packages. So like if you buy a family size bag of chips,
00:22:25
Speaker
versus those little tiny ones that you put like in a lunch or whatever, you're not gonna eat six of those little bags of chips and be like, that was all right. But you could very easily eat six servings out of a family size bag and not think twice about it. it's just so much easier to do it.
00:22:40
Speaker
It's one less thing you have to think about. It's already portioned out for you. You have a little bag of those chips and then you go about your day. You don't need to overdo it, but you also get to check that little box and you get to have some of those things that you still want to have without completely cutting them out. And so that can be a really good strategy to use. and They make all those different products in small like snack size and individualized packages with whatever you want to have, whether it's candy, whether it's chips, whether it's desserts. like You can find them in small individual packages. So pay the extra 50 cents or a dollar or whatever it is to buy those things because it's going to help a lot with just being able to eat those things in better moderation.
00:23:20
Speaker
And then the last thing that I wanted to go over just to give you some actual quick list about some good snacks or things that I've used to help me, things that I've recommended to others to use.
00:23:31
Speaker
Starting with the protein, Greek yogurt is awesome. You can find these in individual packages or you can just buy them in like the bigger containers. and they work really well. I like to stick with nonfat, it's just fewer calories, but even if you're going with something that's a little bit more full fat, it's not the end of the world, it's still a good high protein snack.
00:23:50
Speaker
And Greek yogurt's actually a food that is known to be very satiating, meaning that it's going to fill you up and keep you full for longer. can be really good if you take Greek yogurt and mix that with some fruit, because now you're getting a little extra fiber, getting a little bit more volume, whether you throw like some strawberries or blueberries in there, that can be a really good combination.
00:24:09
Speaker
Another good protein snack, cottage cheese. Again, I like to go with the nonfat, but if you like the full fat cottage cheese, again, not that big of a deal. Jerky or meat sticks are another good one. You can take those on the go.
00:24:20
Speaker
You can find these at most gas stations. So if you're traveling, this is also a really good one. Tuna. I know that's going to be one that probably not a lot of people going to like, but you can find like tuna packets and eat those on the go. If that is something that you like, super high on protein, low in calories.
00:24:36
Speaker
Protein bars, one of my favorite ones. I typically tell people to stick to something that is under 200 calories for about 20 grams of protein, because some of these protein bars you'll notice are, they're just basically candy bars. Like they have a little bit of protein in them, but then you have them, they're 350, 400 calories. It's like You're not really getting the purpose that you want out of the protein bar from this when you're getting 50 grams of sugar, ah couple grams of protein, and then an extra 400 calories. That's probably not what you want. And so stick to protein bars that 200 calories or around there and 20 grams of protein and you'll be in pretty good shape.
00:25:11
Speaker
And then the last one I would say is not really food, but like protein shakes. These can be filling and satiating. You can take these on the road with you to help you hit those protein goals. So that can be a good option as well.
00:25:22
Speaker
With the fruit and veggies, honestly, anything that you enjoy, i would say go for it. If you're trying to stress over this fruit versus that fruit, I think you're really missing the forest for the trees there. Like you're trying to split hairs and that's not really something that you need to worry about that much. If you like a certain fruit, eat If you like a certain vegetable, eat it.
00:25:42
Speaker
I typically stick to things that I can easily take on the go with me. And so like any type of fruit that has a skin on it, so an apple, oranges, bananas, Clementine, pears, those are things that I typically like to stick to for snacks just because it's easier to transport and take with me and things like that. But honestly, any and all fruit is good in my book.
00:26:02
Speaker
Any and all vegetables also good in my book. So don't stress it over those things too much, but protein, produce, those are some good options for you. Buying those things in bulk can save you a little bit of money. So if you go to like a Costco or just honestly any decent grocery store is going to have a lot of those things that you can buy in individual packets and works really well for snacks. But hopefully some of those tips you can take away and you can use those things. Like i said, snacking is not a bad thing.
00:26:32
Speaker
it can work really well for some people and then it doesn't work that well for other people. So I just wanted to lay some of the pros and cons out of each side of these things and then actually give you some practical tips about snacking because I know most people just aren't gonna cut out snacking completely. And if you're gonna do it, you might as well do it well and figure out a way for it to help you rather than hurt you. And so that's what the goal was for this podcast. Hopefully you got a couple of good nuggets that you can give a try with this podcast.
00:27:00
Speaker
With that being said, As always, the one-on-one coaching link is in the show notes. If you want some help with your goals around fat loss, building muscle, improving your eating habits, all that good stuff, you can check out the link for that.
00:27:11
Speaker
Other than that, I appreciate you listening as always, and we will see you next week.