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6 Easy Way to Manage Cravings While Losing Weight

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Cravings are the dark shadows of weight loss. Without cravings, that scale would drop without any obstacle to slow it down. Sadly, cravings aren’t something that we can escape entirely. They are nagging, distracting, and refuse to be denied. Sometimes they are a result of a nutritional or hormonal imbalance (I tend to crave chocolate right before Aunt Flo arrives and I want potato chips when I’m dehydrated) but sometimes they are just the product of an overactive or bored mind. They are such a nuisance, but there are ways to deal with them. Here are six tricks I keep up my sleeve to slow them down.

1. Distract yourself

Our minds are tricky things. Sometimes a craving seems to come out of nowhere. Then I stop and think about it, and I realize it turned up when my mind and/or body wasn’t active. Usually, I’m sitting on my couch or driving. My mind has time to wander, and it wanders straight to food. When this kind of craving turns up, I do my best to give myself something else to focus on. Listening to music or a good audiobook are both excellent distracters. So is catching up on my housework or going for a walk. If you find yourself wandering towards the pantry when you are not as engaged, give your favorite distraction a try before you give in to the power of the craving.

2. Drink water

We all have been guilty of confusing thirst for hunger. There are even have days that thirst makes way more sense, but the rebellious part of my brain is nudging me towards the nearest fast food place. I try to drink a glass of water when cravings hit. I don’t always succeed, but when I do, I find that it often dissolves the need for the chocolate cake that just showed up uninvited.

3. Find the healthiest version of your craving

Halloween is just around the corner, and with it comes one of my favorite treats: caramel apples. It seems that the moment October hits, caramel apples are on my mind. Last week I had a brainstorm that took care of my craving in a healthier way. I did buy a huge apple, but instead of traditional caramel, I cut up the apple and drizzled it with sugar-free caramel sauce. I try to stay away from artificial sweeteners, but sometimes a little sugar-free caramel can divert a trip to the local candy store for that giant apple.

4. Make it yourself instead of buying a packaged item

Cinnamon rolls are one of my main cravings. I love cinnamon in all forms, so cinnamon playing a starring role in my cravings makes sense. A traditional cinnamon roll isn’t something I consider a good food choice, so a while back I chose to make something at home that would satisfy the craving but not add more padding to my butt. The most common substitute I make that tastes so much like the full-fat version is Oh, Sweet Basil’s recipe for [Lightened Up Cinnamon Roll Oatmeal]. This recipe is so good. The only changes I make are cutting the recipe in half and using unsweetened almond milk instead of low-fat milk. This oatmeal hits the spot. It is way less calorie dense than my favorite sweet roll.

5. Just eat it

There are times that it is just best to give in to that craving. In the past, I’ve eaten a ton of other not so healthy stuff to satisfy a craving for something completely unrelated. That issue is often linked to a convenience store cupcake. Instead of just eating one cupcake, I would eat two bananas, some crackers with peanut butter, some cheese sticks, and maybe a yogurt. I would be so full, yet my mind would still be clamoring for the cupcake. Not hard to see how I got over 300 pounds at my heaviest, right? So, then I would go get the cupcake and eat that too. Now, if the water and the distractions don’t work, I eat the cupcake. It helps me save my sanity and my waistline.

6. Eat healthy around the craving

 I know this sounds like it contradicts the last tip, but I’m not referring to eating other things to try to satisfy an unrelated craving. When I do give in to a craving, I do my best to stay on track for the rest of the day. Giving in to several cravings a day is the root of a lot of weight gain, so if I eat the cupcake mid-morning, I have a healthier lunch and supper. That’s the beauty of lifestyle change over dieting; there is room for flexibility.

Conclusion

Cravings will always be a roadblock in our journey to lose weight, and once we lose it, to maintain that loss as well. We do have the power to decide if that roadblock is a 12-inch garden border or a 10-foot security fence depending on the path we take. The six tips above will help lead you to the road with the garden border.

How to Shake Off Impostor Syndrome

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Impostor Syndrome. I bet without even explaining what that is; you know what it is. It has the suspiciously nasty voice of our inner mean girl telling us that we are not worthy of our aspirations. She says lots of untrue things like you aren’t a good mom, or you are a sucky cook, or you are lousy at losing weight so why the heck are you even trying?

Impostor Syndrome Defined

To put it simply, Impostor Syndrome is another form of self-doubt. It’s one of the more malignant forms in my life. I cringe every time the internal chorus starts in with “what makes you so special that . . .” I’m guessing you feel the same way. It makes you doubt everything about what you do, and that leads to you wondering who you even are.

You Are So Much More Than Your Inner Mean Girl Says You Are

I will tell you who you are. You are everything that voice says you are just pretending to be. You are a great mom. Your kids may not look like the latest Gap ad, but they are clothed and probably happier not looking like they stepped out of a catalog.

You don’t suck at cooking. You may not be Julia Child, but who cares? I’m not a Michelin star chef or even a Denny’s short order cook, but I hear more “thank you for dinner” comments than I do sneers about terrible food.

You can lose weight. You can make small changes that add up to significant results. Sometimes just starting by alternating every diet soda with a glass of water or swapping fat-free half & half for the full-fat version is the best place to start. You are smart enough to know that you don’t have to go all out right away. Jumping in the deep end and going all Keto all at once is more likely to derail you than making small, gradual changes. Not following the rigid rules of a diet that takes away everything you like all at once is leading to a crash and burn moment. Choosing not to crash and burn isn’t a bad thing in the weight loss world. Slow and steady wins the race year after year. Fast and furious usually ends as a one-hit wonder.

Give Yourself Grace and Defeat the Impostor Syndrome

When I started this weight loss journey in January, I promised myself to give myself grace. Part of grace is the acceptance that while I’m not always perfect, I’m not a faker either. I am forging my path through all the things it seems I’m not cut out for. You can too. All you need to do is change the channel when your mean girl starts her spiel. Remind yourself that you are the real deal and are living your real life. She is nothing more than a figment of self-doubt. Give yourself grace and be patient with your progress. I know. Easier said than done. It is a practice makes perfect situation, but it is worth your time because as grace and patience come to the top, that mean girl and her imposer insinuations gets drowned out big time. Some days her voice may filter through, but in my experience, it becomes fainter every single time.

Conclusion

You are not an imposter. You are a bright, vibrant, integral part of your life and your family. You can be everything you want to be and more. Don’t listen to that mean girl. Embrace all that you are, and you will exceed every expectation and reach every goal. You go, girl!

Don’t Let the Small Things Ruin Your Big Goals

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Sometimes life provides us with a smooth path to follow. It’s like a lightning bolt hit the ground ahead and illuminated the way. More often, though, there are potholes, pitfalls, and giant chasms strewn in our way. When weight loss is the goal, it seems like couches, favorite TV shows, not enough time to do all the things, and Snickers bars are rough spots along the path we are struggling to get down. Small things seem to morph into giant mountains. Don’t let the little things ruin your big goals. Getting through the mountains is the key to getting to our weight loss goals.

Get Back on Track

So, then, how do we get back on track? There isn’t just one answer. It takes a combination of tools to get past the obstacles. The most obvious, and the first one a lot of people resort to is to put your head down and push through. That works for a little while, but eventually, we all wander off into the weeds. Take a breather here if you need to but don’t give up! The path is still there. Get out your machete, cut down the weeds, and get back where you belong.

When the Weeds are Holding You Back

Here is where it gets tough. What if the machete is too dull to cut the weeds, or you forgot it at home right next to your healthy lunch? Resort to a different tool. One we all carry around but don’t always use. Forgive yourself. Permit yourself to keep slogging towards the weeds on the path instead of berating yourself for getting off track, to begin with. Sometimes this forgiveness can be hard to come by, so patience also factors in here. A lot of us haven’t had a lot of practice being kind to ourselves. Now is the time to get better at it.

Do Something Different

If the struggle is still despite the machete and forgiveness, alter your path altogether. If you are in a rut, move over a foot. Maybe that rut is a tired exercise routine or no routine at all. YouTube and Pinterest have a ton of great tutorials on fitness routines that can help you out. Taking a new class can be great too. If it feels like your diet is tired or dull, you can change how you eat. Find new recipes or new restaurants. Cook at home if you always eat out. Don’t let the same ole same ole pull you away from where you want to go.

Re-develop an Old Habit

I often find myself abandoning rituals or habits I was successful within the past. I didn’t leave them because they stopped working. I went to them because sometimes I have shiny object syndrome and need instant gratification. Re-establishing these habits is a great way to get back on the path. I’m guessing you have some of these routines or patterns you’ve tossed by the wayside too. Dust them off and set them back in place. It will help the route you wandered from come back into view.

Find a Buddy (Human or Electronic)

Having an accountability system can bring you back when you wander away from the road. Some people have gym buddies. Some have found someone online to check in with and talk over issues with. There are so many apps now that allow you to connect with people that are on the same path. Step trackers and smartwatches have added another layer to this accountability chain and also have a hybrid electronic/human feel since there are usually communities built into the app that tracks your tracker. You might have to try several to find one that sticks for you, but it will be so worth it if you do! If you need a place to start apps, here are some of the apps I have had the most success with.

Conclusion

Wandering off the path after a shiny object isn’t the end of the road. So many things can be done to help you get back where you want to be. Trying a variety will be the most successful. There aren’t two people in this world who are on the same journey, so mixing and matching methods are the best way to figure out what works for you.

Have you found your winning combo? Share it with us! If you haven’t and need help, this is the place to ask questions. We are in this together!

Breaking Out of Comfort Zones: How little steps turn into big leaps forward

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I live in Colorado Springs, Colorado. One of our best attractions is the only zoo in the country built on the side of a mountain. The Cheyenne Mountain Zoo is beautiful and unique. I’ve made so many trips there since I was a little girl that I can’t begin to count how many times I’ve walked through the gate. Last weekend I did the one thing there that I haven’t before. I volunteered for The Run to the Shrine 5K.

Circumventing the Excuse

For three years now, I’ve told myself I would volunteer but something was always in the way. This year I signed up before I could come up with a reason not to. I still wasn’t brave enough to sign up for the actual run (I wasn’t sure I could run two miles on flat land, let alone up a mountain road) but I did decide this would be my stepping stone goal. I would volunteer and see what was involved in this distinctive 5K.

The Reality

What is involved is a starting line crowded with 1500 participants of all ages. From starting point to halfway point is 2 miles up the mountain. The last half is two miles downhill to the finish line and the party. Food, vendors, and lots of endorphins wait just past the end. I stood somewhere in between, shaking maracas and cheering on the participants.

Volunteering had its perks (a cool shirt, 50% off food, more activity by 8 am than I usually fit in before noon) but the biggest advantage is that I was so inspired by the participants that I have decided to join them next year. I had this vision before of all these super fit people in their 20s to 40s running up a mountain. I was so wrong. The participants ranged from newborns in front carriers to a couple in their 70s. One mom pushed a stroller with a toddler, carried her newborn in a front pack, and wore a full-on cat outfit complete with a tail. I realized that no matter how much huffing and puffing everyone was doing, they all seemed to enjoy themselves. It was that joy that inspired me to sign up next year.

The Challenge

My challenge for you is to find that one thing you think you can’t do and take a step towards it. Chances are that it isn’t the big, hulking image your tricky mind has convinced you it is. Finding a way to participate in a smaller way will help to resize the image in your mind and allow you to see yourself as part of it. Don’t stand in the shadows. Grab a maraca and join the party.

How to Get Rid of Food Guilt Once and For All

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Tonight, I had an individual bottle of wine. It took me an hour and a half to drink the 5 ounces, but I enjoyed every minute of it. I also didn’t feel one bit guilty. A big part of my weight loss efforts this time has been to not banish anything. I eat everything I did before. I just eat less than I did before. This has been the biggest secret to my current weight loss success. I drink the wine.

Prior Failures

So many of us have left behind a broken path of failures when it comes to trying to lose weight. We start out so strong. We are so full of hope. We have our maps spread out in front of us and we use that bright new highlighter to outline the route we will take. Food diary or app. Check. Step tracker. Check. Protein shakes. Check. Gym membership. Check. List of foods we will never eat again. Check. We are prepared. We are ready. Our conscious minds are more than ready to get on the road.

Screech! That is the sound of our unconscious minds putting on the emergency brake. It had its hand hovering on the break throughout the list, but it was that last item that caused it to jerk the momentum car to a stop. We are naturally resistant to cutting things that make our more primal selves happy. Talking away the birthday cake or the Snickers bar away forever leaves a gaping hole in that happiness. Your conscious mind can’t see it yet because it is a little bit of distance away, but your unconscious self just threw up a huge roadblock.

Getting Around that Roadblock

The only way to keep your unconscious self from throwing up that roadblock is to make smaller, more gradual changes. When I started my journey this time, I didn’t limit anything I liked. I did this in two ways. First, I still ate the cake, but I made single serving cake mugs. I ate a fun-sized Snickers bar. I bought one Drumstick instead of a whole box. I used the tried and true method of not buying more than one of anything I had previously binged on. Second, and more importantly, I did not feel bad if I ate the whole candy bar. I love Root Beer Float bars. Those don’t come in individual portions, and sometimes I eat four in a row if I didn’t eat enough earlier in the day, or if I had a terrible day. Instead of beating myself up, I track it and forget it. By using these two methods, I have convinced my unconscious self that I am not destroying happiness. It does still throw up a speed bump every now and then, but I can handle a speed bump. My journey may have a rough moment going over the bump, but it does keep on going.

Allow Yourself the Things You Love

The most important part of this weight loss journey is to make yourself into a better version, not to make yourself miserable. I’m not going to tell you the journey will be a walk in the park, but you shouldn’t hate it so much you turn around and go back to your starting place. If you hate it that much, stop and see what you can change to make it less painful. I chose to not limit myself this time around, and although it did make my initial loss much less dramatic than other starts I’ve had, I have been able to continue much further down the path. Slow and steady wins the race. The tortoise is our mascot. Salute him with that glass of wine and leave your guilt in your dust.