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We’ve all been there before – you’re crushing your diet this week! You’re 6 days in and have averaged shaving off 100 calories each day for a negative 600 calories! Feeling great about this progress, you decide to reward yourself with a little treat. “Just one little bite” as you open the _____ (cake, cookies, ice cream, brownies… your vice here). That bite tastes so amazing that you decide to go in for another, and then another, and another until you realize you’ve eaten ____ (the container, the pan, the jar, etc). Not only did you just throw down 600 calories worth of dessert (you’d be surprised at how little cheesecake this really is!), you’ve completely nullified all the progress you’ve worked so hard to gain over the last week!
So how do avoid this scenario? Today on Tone-and-Tighten.com I’m sharing 6 of the best ways that you can overcome temptation and improve your self-control. Check them out below…
1. Run away – the simplest thing to do when temptation strikes is to run away. Literally! Put on your shoes and go for a walk/run. Walk up and down your stairs 5-10 times. Do an at-home workout. You’ll be surprised at how quickly that craving passes when you can take your mind off of it and just do something active.
2. Geography is key – Oh to get you to understand this one principle… STAY OUT OF THE KITCHEN! How many times a day are you “just passing through the kitchen” and grab a snack – be it a handful of M&M’s or an entire slice of pizza?! Unless you’re preparing a meal, just don’t go in there! When I work from home I used to do it sitting at the kitchen table. It was so easy to stand up, walk 10 feet to the pantry and grab a something to munch on. Now, however, I have set up my home office in a basement bedroom. It’s just not worth it to walk all the way up the stairs to wreck my day’s worth of good eating! It’s incredible how much my diet has improved just by making this one switch
3. Don’t even keep temptation in your house – If your physical separation from an unhealthy diet isn’t quite enough, then just get rid of the sweets altogether! The next time you’re in the grocery store just walk right by the cookie & candy aisle. Simply put – you eat what you but. If you don’t bring them into your house in the first place it’s literally impossible to eat them! (Looking for healthy options at the grocery store? Try this “Clean Eating Grocery List”)
4. Chew gum – One of my personal favorites. If you do happen to have sweets and treats in your house, nothing squashes temptation like popping in a fresh piece of gum! It does a couple things – the chewing stimulates your brain and helps to eliminate the “put something in your mouth” stimulus. Also, the minty freshness is a quick way to eliminate the desire to eat something sweet (like eating right after you brush your teeth!).
5. Write down your goal and keep it somewhere you’ll see it often – Goals can be a powerful motivator. I advise people all the time to write down their goals and keep them somewhere visible. I recommend sticking a copy of them on your refrigerator and pantry. That way, every time you’re tempted to go in for a treat you’re reminded of why you’re doing this in the first place! I’ve scared myself away from many-a-pantry raid from having to go through my goal to get into it!
6. Reward yourself – BUT NOT WITH FOOD!! All too often the default reward is food. “Cheat meals” and “treat rewards” are typically the first thing we look for after a job well-done. Maybe it’s the paid upgrade for a fitness app on your phone? Maybe it’s those new shorts or that new workout top you’ve wanted? String enough weeks together consistently and go big – new bluetooth headphones or a run watch! There are different (and in my opinion MUCH more entertaining) ways to reward yourself for a job-well-done than food. Explore some options and find what works for you!
You don’t have to blow all your hard work and progress with one unfortunate succumbing to temptation. Incorporate these 6 tips into your daily life and continue down the path to progress and improvement!
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