An Ode to Junk Food Cravings (and How to Beat Them)

1. Plan ahead!

• When going out to eat, check the menu ahead of time and look for healthy, low calorie options. Even fast food restaurants have healthy choices (see Top Fast Food and Frozen Meal Picks).
• Think outside the box – order a side salad with an appetizer, a lunch-sized portion, or pack half of your dinner portion in a to-go container when it first arrives so you’re not tempted to supersize your portions. When attending social gatherings, bring something along that you can eat and choose one or two items to “splurge” on after you’ve filled up on healthy foods.

2. Change the way that you think so that your sole focus is not on the foods that you eat but the company that we are with!

• Don’t hang out at the food table or be tempted by other people’s poor food choices. Try to get yourself out of the “special occasion” mindset where you can eat whatever you want whenever you want.

3. Get active!

• If you’re going out to eat and know you’ll be consuming some extra calories, make a point to do something active that day. “Earn your meal” by going for a walk/run or completing a workout.  I may be biased, but nothing beats getting a great workout in 30 minutes without leaving the comfort of your own home!  Contact me or complete this form if you would like me to help you select or customize the perfect program for you!  

1. You tend to give in to cravings to fulfill an emotional, rather than physiological, need. To find out what you are ACTUALLY craving, identify your emotional or environmental trigger/s.

• Do you experience cravings every time your in-laws are in town or when your kids are screaming at each other? Are you more likely to give in to cravings when you are tired, bored, lonely, or upset?  Or is it when you spot a Starbucks or your favorite fast food restaurant?  The key is not to ignore or refuse your cravings, but instead to acknowledge what causes them and then REPLACE the unhealthy habit with a healthy one that will achieve the same reward.  For more information on this topic, see 7 Strategies to Break the Cycle of Emotional Eating.

2. Don’t refuse your cravings. Replace them with a different activity (besides eating) that will achieve the same reward.  Let’s look at a few examples…

• If you’re bored or need a break in routine, can you get outside, go for a walk, or pick up a project that’ll take your mind off food? Clean out a junk drawer, organize files, or delete old messages from your inbox.  If it’s a break in routine or a change in activity that you crave, you’ll find that by getting moving or by getting involved in an alternative activity.
• If you’re feeling lonely, call or visit a friend, play a game with your kids, write a note of encouragement, make a meal for someone in need, or send a thank you note or birthday card.
• Stressed? Turn on some music, dance, exercise, read, take a bath, pray, meditate, give yourself a mani/pedi (or better yet, go get one!) or write in a journal to get your feelings out.
• Tired? Often cravings occur because we want an instant pick-me up, but this short-term energy boost isn’t what you REALLY need. Brush your teeth to signal NO more food and go to bed!
• The key is to divert your focus AWAY from the food that is tempting you.  Instead of saying, “I will not eat that cookie” over and over in your head, focus instead on the NEW activity.  Try it for 10-20 minutes and, if you still feel like eating allow yourself to have a healthy snack.  At first, this will take conscious effort, but in time this new activity will develop into a habit you can count on to avert temptations.

3. Make peace with yourself. Engage in activities that will encourage you and build your self-esteem while also holding you accountable.

• I too am guilty of eating when stressed, sad, lonely, upset, or just bored, but we can change our habits simply by changing our mindset. It all starts with how we view ourselves.   Making peace with ourselves does NOT mean accepting that we will always be the way we are now.  It means loving yourself while you are growing towards becoming the person you WANT to be in order to do the work that is required for you to ACTUALLY get there.  If you’re waiting to love your appearance before you love the person you are inside, you’re doomed.  Your self-worth is NOT determined by your physical appearance, it’s found in Christ, who gave His life for you.  You must believe you are worthy of the hard work and of becoming the person God created you to be.  Once you believe that and recognize your body is a gift and a temple of the Holy Spirit, you will want to treat yourself better out of respect for the Lord.  You’ll want to improve because you’ll believe deep down that you are meant for something bigger and greater – to participate with God in His Kingdom work.  Accept who you are now so that you can move forward and embrace God’s call.  

1. To prevent mindless eating, stop and ask yourself, “Would I rather…?”

• “Would I rather eat this ___ and feel like crap afterwards by overloading my body with sugar, contributing to weight gain, and taking a step BACKWARDS from reaching my fitness goals? OR would I rather eat this apple with peanut butter to satisfy my sweet tooth so I can feel proud of myself for making a healthy choice?
• “Would I rather eat this ___ and feel good for a few minutes OR choose a healthier alternative and feel good about it for the rest of the day?”
• “Would I rather eat this junk food that I’ve been craving for an hour OR resist the temptation and achieve the body/energy/health/self confidence that I have been wanting for years?”
• Follow up with “I choose” and a reason WHY you’ll be happier with the healthier choice. “For example, I choose to eat an apple because it will nourish by body, I will feel great about myself, and I can’t wait to reach my goals!” This may seem silly, but taking a moment to THINK ABOUT OUR DECISIONS and HOW YOU WILL FEEL AFTERWARDS can make all the difference! To help remind you to do this, consider posting the words “WOULD I RATHER” on your fridge or pantry door or post a motivational quote or picture somewhere it is clearly visible to stay on track!

2. Use the STOP CHALLENGE CHOOSE or STOP BREATHE THINK or STOP PAUSE PRAY strategy.

• Similar to the strategy above, the point is to take a moment to breathe and think about your actions ahead of time instead of acting impulsively.  STOP CHALLENGE CHOOSE was shared by a client who came to me for support after finishing the Medifast program, returning to normal eating, and gaining her weight back.  It works like this: When you feel tempted, STOP.  CHALLENGE your temptation, asking yourself, what decision will benefit me overall, not just in this moment?  Then, CHOOSE what will benefit you most in the long term.  Variations of this strategy include STOP BREATHE THINK and STOP PAUSE PRAY.  These strategies are described on my 10 Tips for Mindful Eating Handout (see link to BONUS CONTENT below).

3. Keep a food journal, use myfitnesspal, or take a picture of what you eat BEFORE you eat it. This will bring a level of awareness that prevents mindless eating.

• For added accountability, get an accountability partner or coach – someone you can check in with daily, share your meal pics/food journal with, and who will hold you accountable to your goals. (For more information or to register for my one-on-one nutrition coaching, please email me.)

4. Make a commitment to get active.

• Hormones released during cardio actually suppress your appetite, which will prevent mindless snacking in the evening.  Plus, you’ll be working hard to achieve your goals and won’t be tempted to jeopardize the progress you’ve made.  

1. It’s time to regain control!  And not just of food, but of other things in your life that may be out of balance or make you cause you to feel out of control.

• Remind yourself that you control what you eat, not the other way around.  You have the power to make choices you will be proud of and which will shape the person you want to become.

2. Plan your meals AHEAD OF TIME.

• Having snacks that are prepped and ready to go as well as ingredients to prepare healthy meals ahead of time can make all the difference!  Meal planning and grocery shopping might seem like an added stress, but it can be a lifesaver.  For sample meal plans, click HERE.

3. Remind yourself that God does not allow us to be tempted beyond what we can endure.

• 1 Corinthians 10:13 tells us that God will not let us be tempted beyond what we can bear.  He promises us that we will face temptations, but that He will provide a way out so we can endure it.  This applies to all types of temptations, including food cravings.  When we are tempted, we have other options!  God has not given us a spirit not of fear, but of power, love, and self-control (2 Tim 1:7 ESV).  It’s time for us to exercise this self-control and remember that we have a power greater than willpower – His power!  It often seems impossible, but we are able to bear it and we become stronger individuals – physically and spiritually – when we persevere and rely on God’s strength.  Pray that He will help you act with purpose and intention rather than giving in to fleeting temptations and that you will find a “way out” by substituting a different, healthier routine in place of your food cravings.