keep - stop - start

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KEEP

The road to hell is paved with good intentions, and truer words have never been spoken when it comes to intentions about new habits.

It’s one thing to set yourself the intention of replacing bad habits with good ones, but actually following through in moments of stress, discomfort or boredom is a whole ‘nother ball game.

Want to know how to follow through with those good habits?

PRACTICE.

And this doesn’t mean ‘try harder’ in the moment to practice the good habit, although that certainly helps.

It means BEFORE you need it.

Promising that you’ll replace eating sweet snacks in the afternoons with a short walk or a 5-minute mindfulness time-out, then waiting until the critical moment (e.g. when the clock strikes 3pm and you’re already feeling that energy slump) is the equivalent of trying to hit a home run, without practicing your swing before the game.

If you want to hit a home run with your healthy habits when it’s time for you to walk up to the plate, then start training them when you DON’T need it.

Take that short walk or mindfulness moment in the morning, and maybe again at lunch. Train the behavior into your nervous system until it feels easy and automatic to do.

This will form and strengthen the neural pathways that direct these actions, so when it comes time to actually needing them, it will feel as easy as it did reaching for that cookie jar.

STOP

Overscheduling yourself can significantly increase triggers for binge eating and compulsive eating.

When you pack your days with too many activities and responsibilities, you’re also packing your days with overwhelm and stress – one of the biggest triggers of emotional or comfort eating.

Another way overscheduling triggers binge eating is through the disruption of regular meal patterns.

Busy schedules often lead to skipped meals or irregular eating times, causing blood sugar levels to fluctuate.

Add this to feelings of intense hunger, it makes it more challenging to make healthy food choices and increases the likelihood of afternoon or late-night binge eating.

Moreover, overscheduled individuals can struggle to find time for self-care, including adequate sleep and physical activity. Lack of sleep is a well-known factor that can increase cravings for high-calorie, sugary foods.

Without regular physical activity, stress and anxiety levels can rise, further exacerbating the urge to eat compulsively as a coping mechanism.

The constant rush and lack of downtime also leave little room for mindful eating.

When people are constantly on the go, they are more likely to eat quickly and without paying attention to their hunger and fullness cues.

This can lead to overeating and a sense of dissatisfaction, prompting further eating episodes in an attempt to feel satiated.

Overall, overscheduling yourself creates a cascade of effects that increase the risk of binge and compulsive eating. Disrupted meal patterns, heightened stress, insufficient sleep, and lack of mindful eating all contribute to this unhealthy cycle.

START

Start using an ‘addition not subtraction’ mindset with any so-called ‘forbidden foods’. If you have a craving for something, build a balanced meal or snack around it.

Start using an ‘addition not subtraction’ mindset with any so-called ‘forbidden foods’. If you have a craving for something, build a balanced meal or snack around it.

Craving chocolate? Great. Pop those chocolate squares on a plate with some sliced fruit, and a protein shake on the side.

Chips? Awesome. Enjoy them with raw veggie sticks, your favorite dip, and a hard-boiled egg.

Cookie dough? Make a cookie dough smoothie bowl.

Pastries? Yum! Pop some ham, sliced tomato, and cheese into a croissant.

Brownies? Delish. Cut them into squares and throw them on top of a fruit salad with protein ice cream or yogurt.

Always reinforce the message to yourself and your brain that “I can enjoy all foods when I feel like them”.

Check out the Daily Method Pinterest board which has some great suggestions for enjoying your most craved foods in more balanced ways.