Mindless snacking while watching TV is a popular way to gain extra weight. Many people enjoy relaxing at the end of the day with a movie or television show and a bag of something salty and crunchy. While an occasional snack won't throw off your weight loss plans, eating empty calories every night will. Cut out the extra food and help to get your weight down by planning three healthy and filling meals every day. Avoid the snacks and you may avoid a lot of extra pounds.
Step 1
Write down everything you eat or drink for one week to determine your average calorie consumption every day. Average out your calorie totals for the week to get a basic daily calorie count. Subtract 500 calories from this total to find your new diet's daily calories.
Step 2
Write down a menu one week at a time. Divide your daily diet calories by three to determine how many calories you may have per meal. Plan three meals a day, including two fruits or vegetables per meal. Concentrate on produce, whole grains and lean protein.
Step 3
Eat everything on your menu every day. Don't skip breakfast thinking that you will save calories. Use every calorie that you have allotted yourself. Fill up on as many fruits and vegetables as you can so you don't feel hungry between meals.
Step 4
Exercise at least 30 minutes a day. You can work out at a gym or do something as simple as walking. If you are pressed for time, break up your exercise time into three 10-minute sections and spread them out throughout the day.
Step 5
Pour a glass of ice water or a mug of herbal tea before sitting down to watch television at night. Do a craft like crocheting, sewing or knitting to keep your hands busy and not reaching for snacks. Chew gum if you crave something sweet.
Step 6
Read a book, work on craft projects or listen to music if the urge to snack is too great every time you sit down to watch television. Change up your evening routine to something that never included foods before. You won't miss the snacks as much, and you'll find it easier to skip the extra calories.
Things You'll Need
- Calorie charts or book
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