top of page

Are you eating back your calories?

When we talk about weight loss, the first two things that spring into our minds would undoubtedly be "diet" and "exercise".


Nonetheless, let's not forget: you CANNOT out-exercise a "bad" diet.



If you've ever struggled with weight loss, and have tried counting calories and/or exercising, you'd know how easily it is to eat back your calories and undo all the hard work you've put in.


This topic really hits home for me because I used to go to the gym every day. But exercise just revved up my appetite and made it more difficult to "be good" and stick to my diet, causing me to overeat even more and stay stuck in the cycle...


With just a chocolate bar, I could easily eat back everything I'd burned (probably a lot more!)...no wonder I wasn't losing, but GAINING...


How frustrating was that?!!


Of course now I know why I was stuck in this vicious cycle, but in case you're still struggling. Here are 2 simple things I want you to do, whether you're struggling with intense cravings, nighttime eating, or binge-eating...it's still important that you follow these two steps:


Step 1: Awareness


Be aware of your cravings. Notice patterns and prepare for these times based on your observations. You'll feel in much more control.


Step 2: Prepare Yourself

Once you know your patterns, you can easily prepare yourself.

For example, if you know exercise triggers a sweet craving, or you know you start to crave crisps every time you get home from a long day at work, be prepared.


What being "prepared" looks like will of course depend on you and your particular situation(s).



But generally speaking, it involves either/both:

Finding another activity.



Instead of just watching TV at night, consider another activity that you can do in front of the TV. For example, organizing your home, doing the laundry, stretching, or knitting - just anything to focus your attention on instead of food! From my own experience (and that of my clients) it only takes about a week of making the switch for cravings to start going away.


Find an alternative food option you are happy with.



frozen fruit, homemade frozen yogurt, chia pudding, Greek yogurt with fresh fruits... Whatever you choose, make sure it's already prepped, something that you're happy to include as part of your diet, and is ready to go in your fridge.


Essentially, plan with the expectation that your cravings will hit as per usual (because it's already hard-wired into your brain, so why wouldn't they?)


It's all about being intentional about what you put into your body ... and not letting "automatic" habits take over and ruin your progress.


It's actually not as hard as you think!



Think cravings are here to stay?

Think again! Many of my clients struggled with cravings for YEARS but after working with me and getting personalized action plans, they've got their cravings and overeating under control and successfully lost weight. Cravings do NOT have to derail your progress - I promise!


Comments


bottom of page