Great list! My favorite suggestions is to put the Doritos in the gun safe. Haha. I'll add one to your list-- Don't buy that chocolate bar. If it's not in the house you won't eat it.
I’m starting a Whole30 on the 1st of September. Clearing out the fridge annd pantry is a must. What I love is that once you’ve been eating whole foods and not all the packaged crap, that’s when your body starts to crave the good stuff! You’re offered a cookie and without having to tell yourself ‘No no no!’, you automatically are like~ Ew, no thanks. Getting there’s the hard part, but then consistency is the key!
I'm glad you can get to a place where you can struggle less. I think it varies from person to person, and some of us will have trouble with certain foods forever. I always want butter tarts if I see them, period!
Wow, what a comprehensive list! Reducing stress resonates the most with me. I crave the wrong foods when I'm stressed, and feel more justified eating those foods because they comfort me. The solution for me is to redirect my need for comfort into beneficial self care. This often looks like taking catnap or some downtime to read a book with a cup of tea.
Stress really gets me too. If too much stuff is coming at me at once, I start looking for comfort food too. And there's a part of me that feels like I deserve it, and that part also doesn't care about long-term health, or even how I'll feel 45 minutes later. And how upset my insides will be if I fill them full of sugar and gluten.
If I can manage it, I try to get out for some exercise in nature. That's the most de-stressing thing for me. If I can't get out, I try reading science fiction and herbal tea myself.
I’m thinking about taking a “how to breathe” course- changing my breath has made a big difference but there’s more to learn, and it has helped with calming me down quite a bit.
Yes, that could help with the stress. Unfortunately, I'm sure I'll forget all about it when I'm stressed. Seems my default setting is to eat the stress away. For now, it seems the best solution for me is to have a healthy snack at hand. If I can convince myself to eat slowly on that snack that helps too. By no means perfect, but way better than before.
I really enjoyed reading your article on kicking cravings. The tips were practical and easy to implement, making them perfect for anyone looking to improve their eating habits. Your approach to intentional eating and planning ahead is spot on—thanks for the great advice!
Thanks for the feedback, Jon. An ex-binge-eater like me learns a few tricks on the way to getting some control over my life, so most of these are personally tested. Including the last one, where I got help from a coach.
Tim you touched on two things that relate to food as an addiction.
One—you said ‘it’s rarely the first thing’ you put in your mouth—but everything that follows. Bingo.
Recovery from Addiction is about not picking up the first one. It’s trickier with food cuz we gotta eat. 🤷🏻♂️
Second one you say is that ‘I’m full of rage but still have time for snacks.’ Food as a coping mechanism for anxiety, boredom, anger, etc is huge. We all have our coping mechanisms—food is an easy and socially acceptable one—yet ultimately just as harmful.
Yes! You picked up on those! It can start as a coping mechanism and then take a life of its own, too. Eventually you aren’t emotionally distressed, but the body and brain are so used to the snacks that you just keep chewing no matter what.
One of my triggers is lack of energy, combined with having to do something. I’m generally not tempted to shovel in a bunch of junk food if it’s only one or the other, but when it’s both I really struggle to do the right thing.
Knowing yourself is a big advantage for things like that. You could stage some acceptable food nearby (like walnuts) for lack-of-energy-time-to-do-things emergencies, and then you'd be set.
Great tips! I use all of these. The only thing I would add would be to get any underlying medical conditions evaluated, along with a review of any current medications. Thyroid issues, hormonal imbalances and some mental illnesses can exacerbate cravings.
Good point, always consult with a trusted medical professional before resorting to any lifestyle changes or desperate measures! There may be something to know about why your body is reacting a certain way.
And for the record, I go to the doctors mostly to rule out terrible stuff and get bloodwork or imaging. From there, I’m informed and can take holistic approaches and lifestyle changes.
Also if you have a muscle, joint, or pain issues, see a Physical Therapist. Best clinicians out there.
Going for a brisk walk works well for me, probably because it releases endorphins. And having a bag of walnuts in the pantry is also a great idea.
Walking is one of the all-purpose remedies to so many things. Stressed? Walk. Need exercise? Walk. Annoying in-laws infesting your house? Walk.
It’s funny, that big bag of walnuts is a lot cheaper too.
Great list! My favorite suggestions is to put the Doritos in the gun safe. Haha. I'll add one to your list-- Don't buy that chocolate bar. If it's not in the house you won't eat it.
That's for sure. I'm usually only tempted by things that are handy.
I’m starting a Whole30 on the 1st of September. Clearing out the fridge annd pantry is a must. What I love is that once you’ve been eating whole foods and not all the packaged crap, that’s when your body starts to crave the good stuff! You’re offered a cookie and without having to tell yourself ‘No no no!’, you automatically are like~ Ew, no thanks. Getting there’s the hard part, but then consistency is the key!
I'm glad you can get to a place where you can struggle less. I think it varies from person to person, and some of us will have trouble with certain foods forever. I always want butter tarts if I see them, period!
Wow, what a comprehensive list! Reducing stress resonates the most with me. I crave the wrong foods when I'm stressed, and feel more justified eating those foods because they comfort me. The solution for me is to redirect my need for comfort into beneficial self care. This often looks like taking catnap or some downtime to read a book with a cup of tea.
Stress really gets me too. If too much stuff is coming at me at once, I start looking for comfort food too. And there's a part of me that feels like I deserve it, and that part also doesn't care about long-term health, or even how I'll feel 45 minutes later. And how upset my insides will be if I fill them full of sugar and gluten.
If I can manage it, I try to get out for some exercise in nature. That's the most de-stressing thing for me. If I can't get out, I try reading science fiction and herbal tea myself.
So relatable. So far,I haven't found a good solution. Walks or reading a good book sometimes help.
I’m thinking about taking a “how to breathe” course- changing my breath has made a big difference but there’s more to learn, and it has helped with calming me down quite a bit.
Yes, that could help with the stress. Unfortunately, I'm sure I'll forget all about it when I'm stressed. Seems my default setting is to eat the stress away. For now, it seems the best solution for me is to have a healthy snack at hand. If I can convince myself to eat slowly on that snack that helps too. By no means perfect, but way better than before.
Yes, getting out in nature helps me as well. I usually take a long walk and feel so much better after that. It's the best stress reliever.
I really enjoyed reading your article on kicking cravings. The tips were practical and easy to implement, making them perfect for anyone looking to improve their eating habits. Your approach to intentional eating and planning ahead is spot on—thanks for the great advice!
Thanks for the feedback, Jon. An ex-binge-eater like me learns a few tricks on the way to getting some control over my life, so most of these are personally tested. Including the last one, where I got help from a coach.
Tim you touched on two things that relate to food as an addiction.
One—you said ‘it’s rarely the first thing’ you put in your mouth—but everything that follows. Bingo.
Recovery from Addiction is about not picking up the first one. It’s trickier with food cuz we gotta eat. 🤷🏻♂️
Second one you say is that ‘I’m full of rage but still have time for snacks.’ Food as a coping mechanism for anxiety, boredom, anger, etc is huge. We all have our coping mechanisms—food is an easy and socially acceptable one—yet ultimately just as harmful.
Thanks for the essay!
Yes! You picked up on those! It can start as a coping mechanism and then take a life of its own, too. Eventually you aren’t emotionally distressed, but the body and brain are so used to the snacks that you just keep chewing no matter what.
💯
One of my triggers is lack of energy, combined with having to do something. I’m generally not tempted to shovel in a bunch of junk food if it’s only one or the other, but when it’s both I really struggle to do the right thing.
Knowing yourself is a big advantage for things like that. You could stage some acceptable food nearby (like walnuts) for lack-of-energy-time-to-do-things emergencies, and then you'd be set.
Great tips! I use all of these. The only thing I would add would be to get any underlying medical conditions evaluated, along with a review of any current medications. Thyroid issues, hormonal imbalances and some mental illnesses can exacerbate cravings.
Good point, always consult with a trusted medical professional before resorting to any lifestyle changes or desperate measures! There may be something to know about why your body is reacting a certain way.
And for the record, I go to the doctors mostly to rule out terrible stuff and get bloodwork or imaging. From there, I’m informed and can take holistic approaches and lifestyle changes.
Also if you have a muscle, joint, or pain issues, see a Physical Therapist. Best clinicians out there.
Without physiotherapists, my life would be a mess. In general, I agree totally with your comments.
Awesome list! Going to print it and put it on my pantry door!
That’s a great place for a reminder, for sure! I should do that too lol
Great on-point suggestions, Tim!
Thanks, Cathy. Some of these have really helped me make it past McDonald’s after work