Q&A with Biggest Loser Trainer Bob Harper

February 9, 11:28 AMWeight Loss ExaminerGail Gedan Spencer

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You know the scenario: 3 p.m. rolls around and you start hunting for something to eat. Whether at home or at the office, afternoon munchies hit nearly all of us. And if you don't plan your afternoon snack, you often reach for the first thing in your line of sight. What should you do?

Don't you wish, right at that moment, someone would jump out from behind the fridge or the vending machine to tell you what to do? Somebody like, oh, Biggest Loser trainer Bob Harper?

You're in luck! We've got him right here to help with snacking strategies. If you're a Biggest Loser fan, you know that Extra gum is a staple at the ranch. The gum maker has been working with Bob to come up with tools to help people fight the afternoon snack attack. We had our own questions for Bob, which he addresses here:

Q. Why do people get so peckish around 3 p.m.? Is there something they're doing wrong at breakfast and lunch?

A. You know, a new survey conducted by Extra gum revealed 58 percent of folks admit to reaching for food not because they want it, but simply because “it’s there.” I hear this from my clients all the time, so it’s important to focus on small, manageable steps (like addressing needless snacking in the afternoon), and arm yourself with simple tools to help you develop long-lasting healthy habits. I think 3 p.m. is that time of day when blood sugar levels are low from a lunch that probably happened at least three hours ago and your body needs a little boost. And for most people, you are at the office with so many temptations, so you need to have healthier snack options at your desk. You must plan ahead to make sure you’re left with something to grab other than a high-calorie snack.

Q. What are some good ideas to bring from home to work?

A. One convenient tip I recommend to help folks combat unnecessary snacking is keeping a pack of Extra sugar-free gum handy, and chewing it when that temptation sets in because research shows chewing Extra can help reduce snack cravings. I like Polar Ice because of the long-lasting mint flavor. Other great low-calorie options for that afternoon snack would be:

1. An apple with a tablespoon of all natural peanut butter
2. A handful of raw or dry roasted nuts.
3. A cup of nonfat Greek yogurt with a 1/4 cup of fresh blueberries
4. Low-fat cheese stick and a few Triscuits

It is all about planning ahead and making sure you have healthier snacks to choose from.

Q. What are some good snack ideas to find in the office vending machine?

A. It’s really difficult to find a healthy option in a vending machine because they are filled with high-calorie/high-processed foods. Your best bet is to have your own snacks, but if you have to choose something, go for the baked chips instead of fried, or pretzels would be a good choice. Stay away from regular sodas and go for diet ones if you must have a soda. Nowadays there are protein bars to choose from or Luna Bars. These would be better options than the other snacks in the vending machine.

Q. Can it be good to refuel in the afternoon?

A. You MUST refuel in the afternoon to keep your metabolism going. I suggest eating small meals every four hours. Going longer than four hours will begin to slow your metabolism and you will feel tired and sluggish – and when you feel that way, you are more inclined to make unhealthy choices.