We’ve all felt it: the urge to snack when we’re just not hungry. Maybe it’s boredom, as it is in most cases, or just the desire to have one last piece of that pie, but it’s usually unnecessary and unhealthy. Whether you’re trying to lose weight or are already very healthy, an unplanned and unneeded snack can be a huge boost in your daily calorie intake. It’s more likely to be the thing that makes you pack on the pounds than anything else.

Snack foods are the worst (and also the most tempting) because they are easy to munch on, are designed to taste good, and are usually really cheap. Within a few moments and with a very small bit of effort, you can get a delightful morsel into your mouth. Those delightful morsels add up over time, though, and you need to learn to fight the urges and discipline yourself against your craving for snacks.

Tip 1: Drink Water

Your body can do with a lot of water every day. Everyone knows the 8 cups a day rule, and chances are that most people don’t follow it. So every time you feel the urge to snack, simply turn and grab a drink of water instead. By the time you drink your water, you will have had time to think again about your snack choice. The water will have filled you up a bit, and you’re much more likely to pass over your munchies.

Tip 2: Chew Gum

This is another tip that will help you to think twice before having a snack. When you’re chewing gum it’s much less practical to pick up a snack and eat it. Not only that, but the chewing and the constant “eating” that gum simulates can trick your body and your mind into not wanting food.

Tip 3: Eat Enough Food

If you’re trying out some new diet or eating plan, it’s usually hard at the beginning. You’ll be hungrier, for one thing, and a lot more tempted to snack “just this once” or “because I’ve been good”. Make sure that your three meals a day are sufficient for you, and that you aren’t skimping in that area. By skimping in one area you could be causing more problems in another, making yourself hungrier and more likely to snack between meals.

Tip 4: Develop Discipline

None of these things will actually work if you don’t make the effort and do your part. There’s no one to snatch snacks out of your hand and force you to not eat them, because you have to be responsible to do that yourself. You have to discipline yourself and learn to do it on your own. Self-control is the only way to successfully stem the urges and avoid the cravings.