- Pack in nutrient dense foods especially fat.
Avocado, a spoonful of coconut oil, healthy proteins. Fill your body with nutrition and your cravings should subside- or you at least won’t have room for more junk.
- Drink a sweet tasting tea…and a lot of it!
My favorites are Harney and Sons Herbal Cinnamon, Numi Organic Chocolate Spice, Tazo Chocolate. Add some unsweetened cashew or almond milk.
- Suck on a lemon.
The sour flavor counteracts the sweet. Aim to include sour foods in your daily menu. Sauerkraut, lemon, lime, kumquats are all great options.
- Chew gum, mints or tea tree sticks
This is the only time I’ll recommend chewing gum since it is filled with either sugar or artificial flavors. Tea tree sticks are a favorite of mine and come in peppermint and cinnamon flavors.
- Suck on gymnema sylvestre supplements.
Gymnema sylvestre is an herb that makes sugar instantly taste bitter. Check out Sweet Change for a spray version made by a local Austin company.
- Think of something gross.
Or, better yet, pull up google images on your phone like “growths”. Hey, it’s an emergency and it works. Every. Time.
- Journal about it.
There is power in writing something down. Write down how you feel in the moment and then later on after the moment has passed. Our healthy journey should be looked at as a learning experience. By writing everything down we can look for patterns. There is always a reason you over eat, and it doesn’t have anything to do with will-power.
- Practice Visualization.
Think about your health goals and what you want more than anything. Looking good in a bikini, Reaching that milestone in your fitness journey. Running around with grandkids. Decide if the few moments of pleasure over eating may bring you is worth how it negatively impacts your goals. It always ends the same…feeling stuffed, bloated and guilty.
- Give up the catastrophe mindset.
“Oh well. I had a cookie. I’ve ruined EVERYTHING. Might as well eat them all. And the pie. Make it a la mode please. “ One day of eating off plan will mean nothing in 2-weeks, 2-months, 2-years.
- Evacuate the area.
If all else fails and you find yourself out of control, inhaling everything in sight and feeling guilty and panicked it’s OK to remove yourself from the situation, whether that be at an office party, a restaurant, a family members house, or even your own home. Never feel guilty for making your health, both physical and mental, your priority. It’s better to go home early, or if you are home, to go for a walk or drive, than to eat a bunch of junk and then beat yourself up for it days afterwards. Not. Worth. It.