A request to write on this topic came in from a Barb’s Fit For Life blog reader. Thanks for the request! If you ever have a topic you’d like me to cover in my blogs, don’t hesitate to CONTACT me (by filling out the form) and let me know.
Do you still battle to control tempting foods?
Have you struggled around sweets or other “junk foods?”
Do you tend to turn to these foods when you are stressed and feel out of control when this happens?
The reader who requested this topic said she struggles with all of these things, and I know she’s not alone.
Many new clients I’ve talked to come to me saying they struggle with the same issues.
HOW TO CONTROL TEMPTING FOODS: MY #IBB METHOD
There are 3 steps I teach (and use myself!) to help when we feel out of control around tempting foods.
STEP 1) I = Investigate
To start feeling in control of our tempting foods, we need to become a diet detective first. This is where food journaling helps!
No, I’m not talking about using My Fitness Pal to count calories and hit nutrition targets. Instead, food journal for 7 days (including weekends) with no judgement about your eating or expectations about being “good” or “bad.”
Start to pay attention to HOW, WHEN, and WHERE you struggle around these tempting foods. Write down all the details. We are going to start to look for patterns as to when this occurs.
STEP 2) B = Build Your Healthy Base! (#PVWs)
Begin to build your base of healthy nutrition so you can live your day-to-day life with less hunger or urges to overeat. To do this, look back at your food journal and start to count how often you are having your #PVWs (protein, veggies, and drinking your water quota).
Protein: Are you having lean protein at least 3 times per day?
Veggies: Are you eating vegetables (especially low-starch veggies) with at least 3 meals or snacks?
Water: Are you drinking a minimum of 80 oz of water?
If not, this is the place to start.
This will help build your base of healthy nutrition. These are the foods that help keep us have less hunger and get healthy.
How do #PVWs Help? Here’s some examples…
- If we look back at our food journal, we may find we felt out of control around tempting foods because we didn’t eat frequently enough and our blood sugar dropped too low. If that’s the case perhaps adding more protein throughout the day will help.
- Or we find we haven’t been drinking enough water. If that’s the case, perhaps we are simply thirsty and dehydrated. This will make us feel hungrier and more tempted around treats throughout the day.
- Maybe we find we are simply hungry and we need more fiber and volume with our meals. This is where adding more vegetables will help!
STEP 3) B = Build Satisfaction
Building satisfaction is where the magic really happens. When we feel more satisfied with our daily diet, we can feel more in control when around our food temptations.
Think about it. When do we typically crave the most foods? When we are on a strict diet where we aren’t allowed to have those foods.
How satisfied do you feel with your eating each day? If you feel deprived, you’ll be more likely to overeat when around temptations.
Built-in Treats are foods I strategically add into my daily diet to keep me satisfied. Built-in treats may be foods like dark chocolate, a few Hershey’s Kisses after dinner, light popcorn, baked chips or other treats. These treats typically aren’t as high calorie as other snack choices, but these treats built into our daily diets on a regular basis help take the edge off and keep us feeling satisfied.
WE DON’T NEED TO BE IN A DAILY BATTLE TO CONTROL OUR TEMPTING FOODS. TRY MY 3-STEP #IBB METHOD.
One final tip for you… have patience with yourself as you practice these strategies. It will take time to create these habits, so keep at it. The payoff will be worth it.
If you found this article useful, you may also enjoy my most recently published resource guide Beat the Weekend Binge.
Brand Spankin’ New Freebie: BEAT THE WEEKEND BINGE
If you haven’t picked up your free copy of Beat The Weekend Binge yet, you can get it HERE.
I’ve never been more proud of a resource I’ve created for you guys than I am of this one! It comes with a PDF sharing my 3 strategies to stop the weekend (and evening) backslides, and then 5 follow up daily coaching emails to further teach the strategies. Those follow up coaching emails get really raw and personal. Some of it I can’t believe I shared and I was nervous to publish it, but I wanted to do it for those who struggled like I did.
It makes me angry there are not more resources out there to help us with issues like this.
The “perfect diet” doesn’t do us any good if we struggle with the mental/mindset stuff.
Again, this download is FREE for those who are interested.
I’ve put my best tools into it & I’ve been hearing great feedback already.
“Thank you for this! I feel like you are totally in my head and understand! I’ve already started making progress.”
“This has been tremendously helpful to me. Thank you.”
Again, I’ve created this helpful resource to help you stop nighttime snacking and binging on the weekends. If you haven’t downloaded your free copy of Beat The Weekend Binge yet, you can get it HERE or simply let me know below so I can get it to you ASAP.