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Should I just stop snacking?
No — a planned snack is normal and helps avoid overeating at meals. The problem is only the unlogged ones: what the diary never sees is what hidden calories are made of.
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Snacks disappear fast: standing in the kitchen, on the way out, a spoon from the pot. They are the most common thing missing from a food diary — not because anyone lies, but because a handful does not feel like a meal. That is the real problem: not the snack itself, but the ones you forget.
The fix is logging, not willpower. Log before you eat — a photo estimate catches the snacks memory drops: snap, look at the estimate, correct it, save. At the end of the week the total is visible and the decision makes itself. A planned snack also helps avoid the opposite failure: arriving at dinner so hungry that everything on the table gets eaten.
One practical rule: portion the snack onto a plate or bowl before sitting down — eating from the package is how a handful becomes half the bag.
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General information, not medical advice. Figures are mainstream reference values; individual needs vary.
