So we all have those mid night munchies or urges to just pig out, well except for me because I have something called SELF-CONTROL!
Besides myself, excuse me, I think you all need to learn that it’s all a mind game. Your stomach always hears what your mind is thinking, so don’t even think about it.
And yes, it’s still considered cheating.
One of my favorite quotes is “If you keep healthy food in your refrigerator, you will eat healthy food”
. It’s simple yet straight to the point. Don’t tempt yourself with bad food habits. Have a set schedule and meal plan and try your best to stick to it. It doesn’t need to be concert and strict, but just something to refer back to. If you need help, please contact me. I’d be more than happy to help you out and give you some suggestions and personal advice.
Yes you can have a slip-up here and there. I encourage it. What’s the point of living if you can’t enjoy some fatty ass foods? SPLURGE! I don’t care. It’s not my body.
But just in case you need more help, I’ve compiled some mental tricks to help you fight the urge of temptation.
So listen up.
The first thing you want to do is, believe it or not, TREAT YOURSELF! There is no reason to cut out food that you love. It only makes you want it more. But DO NOT ABUSE IT! That will come back and bit you in the ass, or stomach, if you know what I mean. Moderation is the key. Try to substitute your favorite food for something else in the meantime. So if you’re fixated and obsessed with chocolate, try something with a similar taste or appearance, like a protein bar or something. It will help in the long run, that I promise.
Next you want to turn off all triggers. What I mean by that is try to mix around your food schedule and snack times. If you eat too much throughout the day, try not to subject yourself to food at certain times during the day. If that means walking a different way home so you won’t have to pass the bakery and salivate as you pass the window then please do so. Run with blinders on if you must go that way. Anything that helps you n
ot think about food, DO IT! If you go home straight from work everyday and have a snack, try stopping at the gym first or even a Starbucks. Do something to take your mind off of food for the time being.
Next you want to ride the crave. Like I said before, if you must splurge, please do. The worst thing you can do is ignore it because then that will entice you to eat more and more. If you control your fix and moderate it, then you’ll be fine, just please don’t abuse it or you’ll probably go to hell (no joke). But seriously, when the urge hits you, just breathe and think about something else. I’m telling you from experience, the urge will pass within ten minutes. Think about what you’re going to feel like after you eat that huge donut. You’re going to feel fat and bloated and disgusting. It’s not worth it. You can get the same results from eating a banana, it just won’t be the same satisfaction as eating a chocolate covered banana, but you get my point. Address your feelings and dissect your hunger reasoning’s. If you’re still growling after ten minutes, then by all means eat, but please eat something nutritious.
Next you want to pace yourself. A study showed that it took twelve minutes for an average person’s brain to register the food that they just ate, but it took twenty-five minutes for an overweight person (Mark Gold, M.D., chairman of the department of psychiatry at the University of Florida College of Medicine in Gainesville). Try eating slow and try to take a few breaks here and there during your meal. Try to make your meal last about twenty-five minutes. You may feel fuller when you’re finally done.
Tire your taste buds. This one is tricky because it involves wasting some food, and I know how we all hate to do that, but sometimes looking this pretty involves tough sacrifices. As you all well know, your taste buds get worn out after a few bits; therefore each mouthful gets less and less delicious. Some nutritionists suggest that once the flavor falters, just simply stop eating and throw your food out. This is a very self-disciplined technique but it could definitely work.
This last trick will be the easiest to do. DRINK, DRINK, DRINK, and did I say DRINK. Drinking water can make you feel full most of the day. Consume more water and feel less hungry….aka less cravings (just more bathroom visits). Also drink a PROTEIN SHAKE, it will keep you full without any calories (100-200 calories per serving). Some protein shakes make you full longer, like casein, which stays in your system for 8-hours. Also, studies have shown that drinking BCAA’s before a meal makes you full faster and prevents muscle catabolism. SEE HOW DRINKING WORKS…just keep the alcohol to the weekends and DRINKING will help you!
Self-control is the key to this game. You want to be able to stay positive and think about what you eat before you eat it. The most important thing is avoid temptation. Go for the healthier alternative. Have a goal for that day, or for that weak and hit it. Try going a day without your morning donut and bagel. Try going the week without your afternoon milkshake. Do whatever it takes to mentally prepare yourself for this ride, because I’m telling you now, its long and hard (that’s what she said).
Before I go, I want to share with you a great recipe for a protein bar (or cake if you must label it like that).
I like to cut it up into bars and use it as a protein bar, but you can do whatever your little heart desires.
About 7 scoops of Vanilla or chocolate whey protein
2 cups of granola (of your choice)
5 tablespoons of almonds
1/4 cup of mini dark chocolate chips
3 tablespoons of agave nectar
3 tablespoons of peanut butter or almond butter (whatever you want)
Water (mix until you get a good consistency
Flatten into baking pan and place in freezer for about 4 hours. Then take it out and make cuts if you decide to make bars. Then put it in the fridge for a few hours, until its soft enough to eat. You can then put it in the oven or toaster or even the microwave to soften it up and make it chewy and warm. It’s delicious!
Hope you enjoyed this week’s take.
Peace. Love. Protein. @CP
Sources: Self Magazine, AndrewBrauny
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