10 Tips To Avoid Diet Distractions

My husband is gaining weight for Season 2 of Fit 2 Fat 2 Fit– a ton of weight.  Can anyone think of a distraction more extreme? He has been generous enough to avoid purchasing some of my “trigger” items.  For those of you who don’t know me, I am a recovering binge eater and some items are better left out of our house.  Those items include Oreos, trail mixes, anything red velvet and yogurt pretzels. My trigger items were my most common binge foods.

The house is full right now of sugary energy drinks, sodas, Doritos, chili cheese dip, donuts, mini cinnamon rolls, frozen tacos and pizza bites, Klondike bars, the list goes on and on. Those are items from my memory of the previous few days shopping. What is one to do if temptation lurks at every corner? I want to give you my top 10 tips to help alleviate some of the frustration involved with being around others who do not have the same dieting goals that you do.

1. Do not restrict your favorite foods from your diet.

When I used to eat “clean”, I cut out my favorite foods entirely.  Deprivation over time greatly increases your chances of having a binge.  Your diet should resemble something you could adhere to for the rest of your life.  Obviously you won’t have to be in a caloric deficit for the rest of your life, but you want to lose the weight in a way that you could see yourself eating down the road.  If you can’t imagine life without pasta, it isn’t a good idea to cut pasta out while you are dieting. I have small amounts of the things I can’t live without while I am dieting and those include dark chocolate, Starbucks Frappes, pancakes, and Oreos. I don’t buy full packages of Oreos and typically will just pick up a single serve package to satisfy my cravings without leaving an opportunity to go overboard.

2. Do not place yourself directly in front of any treat or food that you find appetizing for long periods of time.

For example, stay away from the buffet table with the cupcake tower.  NO ONE has infinite willpower.  I strategically place myself away from where all the food and snacks are at parties- no need to take it to the next level with self inflicted torture.

3. Eat a high protein snack that is low in carbs and low in fat before you go out to a dinner with friends and family that have a YOLO approach to ordering out.

Put a little extra fiber supplement in a scoop of whey isolate. Protein and fiber will help you feel full- being overly hungry in front of an endless amount of calorically dense food is a recipe for disaster. This tip is coming from someone who has eaten an entire cookie cake after a competition.

4. Adjust your macros in advance to have space to enjoy high calorie foods for events out.

If you have spontaneous date nights- make this a regular habit to save macros for the evening.  Carbs after the sun sets do not make you gain weight faster than carbs when the sun is up.  It is the overall amount of calories in a 24 hour period.  Adjust your day based on your lifestyle and you will set yourself up for success.  Eric and I are not very spontaneous so this usually happens to me when we have Nolan with us.  On the days Nolan is with us and not with his dad, I leave extra macros in the evening for anything that we might decide to do last minute.

5. Keep in mind that whatever you cannot consume today, you can consume in the future.

Food will always be there.  I try to remember that every restaurant meal or event is not my last meal.  Choose some of your favorite items and pass on others knowing if you still REALLY want one of those avoided items tomorrow you can fit that in your macros. If I’m stuck deciding between a chocolate chip cookie or a half a cupcake (making more even macro exchange), I pick one. The next day if I’m still thinking about that chocolate chip cookie I’ll have it.

6. Find an accountability buddy.

When I go out while I’m actively dieting with Eric or with friends, I ask them to help me stay on track if I start to stray.  Enlisting loved ones for support  and having a coach online has always made things easier for me.

7. If it is a gathering at someones house or a BBQ, bring a healthy treat for all to share.

This is win win as you will have something that you can plan to have at the party and you are also setting a great example to others eating a healthy dish. I like to bring tasty salads with low calorie dressing or red wine to avoid sugary mixed drinks.

8. Work on your thought process.

Instead of focusing on what you are LOSING out on, focus on what you are GAINING.  You are on a path to a better, healthier, happier version of yourself.  Time I’ve spent overeating has brought me fleeting joy verse the constant joy of fueling my body properly and having a general feeling of wellness from being at a weight that is comfortable for me.

9. Find healthy alternatives for some of your favorite foods that have high volume to satisfy your sweet tooth and fill you up.

I like to have Arctic Zero Chunky Pints.  They taste amazing and getting to eat the whole pint is satisfying for a volume eater with a sweet tooth like yours truly.

10. BELIEVE IN YOURSELF.

You can do anything you set your mind to.  There is ALWAYS A WAY.  You can overcome any obstacle and are more powerful than you could ever imagine.  The only thing holding you back is yourself.  I have a hard time believing in myself and practice this regularly and as I have been diligent in my practice, I have been able to stay on track more frequently.

I guarantee an increase in your chances of success utilizing my favorite top 10 tips to avoid distractions while dieting.  I challenge you to put these in effect for 30 days- one at a time- and see how they change your life.  Don’t change too many things at once.  When you attempt to do a complete overhaul of everything you’ve been doing for years and years, you are more likely to fail than if you take things one habit at a time.  Baby steps to changing your life.

We got this.

 

 

*If you are suffering from disordered eating, you do not have to face it alone. Don’t hesitate to reach out to a professional for help.  You can email our resident therapist Noreen Roman at [email protected]*

*If you need accountability, I am simply an email away and would love to be your support system! Email me at [email protected] for a free consult.*