Snacking is often seen as harmless — a quick bite to tide you over until your next meal. But according to Sarah, Registered Dietitian Nutritionist and Nutrition Expert at WellHub, “it might be the reason that you’re not seeing the weight loss results that you want.”

She explains that every time we eat, our insulin — the body’s storage hormone — rises. “If you’re snacking all day long, your insulin is steadily increasing as well,” she says. The result? Your body stores excess calories as fat rather than burning them.

Even ‘Healthy’ Snacks Add Up

It’s not just chips and candy. “Yes, beef jerky, granola bars, trail mix — those add up too,” Sarah warns. Just one handful of trail mix can be 200 calories, gone in 30 seconds… and it’s easy to go back for more.

Over time, these extra bites can stall fat loss and add calories you didn’t plan for.

Snacking Disrupts Hunger Cues

Another hidden downside is how frequent snacking confuses your body’s ability to recognize real hunger. “When you’re eating all the time, your brain’s thinking, ‘Am I actually hungry?’” Sarah says. This disconnect makes intuitive eating harder and can keep you stuck in a constant “eating mode.”

The Emotional Eating Factor

Many of us also snack for reasons unrelated to hunger — boredom, stress, or loneliness. “I’ve been there too,” Sarah admits. While emotional eating might soothe you in the moment, it doesn’t support long-term goals.

Why Breaks Between Meals Matter

From a physiological standpoint, constant snacking means your body always has food energy available. “Why tap into these fat reserves when I can have snacks coming in all the time?” Sarah explains. Giving your body a break between meals encourages fat burning.

Simple Changes to Try

Sarah’s advice:

• Space out meals to allow insulin levels to drop

• Check for genuine hunger before eating

• Swap snack breaks for water or movement. Alternatively, try some snacks with very low calories

“Less mindless snacking equals more fat burning — powerful and simple,” she says.

Bottom line

Snacking can sabotage weight loss by raising insulin, adding calories, and confusing hunger cues. By eating more intentionally, you give your body a better chance to tap into fat stores and work toward your goals.