| Hey there reader, I hope this week is treating you well. I was enjoying a cup of coffee as I cruised through the Facebook Group and came across a post from a member that caught my eye. She talked about caving into her chocolate craving last night by indulging in a few handfuls of chocolate candies. Afterward, she said she had a stomach ache and felt ashamed because she couldn't control herself. The first thing I want to say is we've all been there and will be there again! It's part of the process. It sucks to fall off track, but we're all human, and that's how it goes. It is important to learn from it to make changes to control the craving better next time. I am by no means perfect, but there are certain habits I've developed over the years to keep control over my cravings. I hope you find them helpful too. ✅ Remove triggers and stop buying them. Pretzels, Cheez its, and Reese Peanut Butter cups are three foods I can't keep in the house; I just can't. As much as I tried, I have zero willpower when it comes to those foods. And I won't just pick at night; nope, I'll graze all day long. I could probably add cheese to that list, too, because every time I have cheese cut up in the refrigerator, I can guarantee I'll eat it nonstop. Actually, for the past three weeks, I stopped buying blocks of cheese and decided to save my cheese and cracker consumption for parties and special occasions. And you know what? I don't miss it and feel much better. Trigger foods will taste good at the time, but I can't think of one instance where I gave into my trigger foods and felt good about it. This is why I make it a priority to keep my trigger foods out of the house. I sometimes wish I had a bag of pretzels in the kitchen, but I wake up the next day thankful I didn't. The good news is the cravings subside, and I've discovered I won't die when I want certain foods but can't have them. Imagine that! This is what I like to call self-discipline and trust me, you will feel 200% better by achieving self-discipline than by giving in to your cravings. I wrote a post on creating discipline in your life, and I recommend reading it; it's one of my favorites. 👉😳 One OYS community member advised removing all trigger foods when you feel good, not in the middle of a binge. I thought this was great advice! Once you are focused, then take the time to create an environment free of trigger foods. It would be best if you didn't have to tap into willpower at home. That is your environment, your castle, and YOU have control over the foods there. Save the willpower for when you are in an environment you don't control (parties, movies, work, etc.). ✅ Stay busy before bed. Cravings are typically triggered by something. For example, if you sit on the couch every night to watch TV and within 10 minutes you're craving a bowl of ice cream, pretzels, or popcorn, then your brain is programmed to want those foods as soon as you sit down. You developed that routine, and it's become a habit. To change that habit, you need to do something different. Instead of sitting on the couch to watch TV, maybe fold laundry or clean the kitchen and make lunches. Substitute sitting on the couch with something different. Stay busy and if you need to relax, then go away from the trigger zone and read a book or take a shower. ✅ Set a cut-off time for food You need to train your brain to think differently when it comes to losing weight. My eating cut-off time is 7:00 pm; I have a phone reminder set to pop up every night at 6:50 to let me know I have 10 minutes before I must stop eating. Of course, there are exceptions, but for the most part, I stick to this rule, which helps tremendously with keeping my eating under control. My brain is programmed to keep an eye on the clock, and I know when I need to stop eating. I plan the rest of my meals around my cut-off time so that I can enjoy a treat or snack. ✅ Plan for your craving If you can't live without chocolate (or whatever it is), then plan for it. Enjoy a piece of chocolate at lunch, or plan to have a homemade brownie after dinner. Work it into your plan. It's not the treat that's the issue; it's the lack of control and planning when it comes to enjoying it. Make sense? If a piece of chocolate fits into your daily calories or points, then there's no reason you can't enjoy the treats you love. When a craving hits you haven't planned for, you'll likely eat more calories than burned that day. So plan for it and see if that helps. Cravings are a part of the weight loss process; it's normal. The goal is to create a plan to control your cravings, so all of your hard work is not lost to a block of cheese, bag of pretzels, or box of chocolates. Enjoy the rest of your week. Tammy Overhoff Organize Yourself Skinny
|
Wednesday, November 6, 2024
✅ My Best Tips for Controlling Night Cravings
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment