Like any modern person, I like a good treat, but when you are looking to stay in shape, it’s important to keep cravings at bay.

Protein powder is often very, very tasty and moreish, but so is Cadburys!

So, to help you fend cravings off, here are 7 top tips to overcoming cravings, and keeping binge eating in check.

1. Time

Count down those days

When you switch your eating habits it will take 2-5 days to forget your old cravings. The longer you avoid trigger foods (for me it is something sweet), the less likely you may be to want them. So, have patience. Maybe mark a calendar so you have a visual representation of your progress.

2. Remove temptation

Remove temptation
Image source: Charter fitness
What should you be buying?

If it is not in the house and readily available, it is easier to accept and get over the craving. Don’t buy something because you “might want it”. Buy food that fits your diet, and your goal.

3. Relapsing isn’t the end of the world

If you do eat an unplanned cheat meal, or binge and have a huge portion, then stop there! Don’t let one cheat meal turn into a horrific cheat day. Make sure the next meal is a healthy, clean and planned. Get back on track as quickly as possible.

4. Don’t beat yourself up

One cheat meal will not make you fat. Just like one clean meal will instantly make you lose weight! Acknowledge the mistake, learn from it and just move on with a plan of action.

5. Don’t justify the unjustifiable

heart-cholesterol-fatty-food (1)
Image source: West Side Story
Looks good, tastes good, but it’s bad.

Don’t try and justify the binge or the extra cheat meal by skipping further meals or adding in hours of cardio. This is more than likely going to encourage a cycle of overeating/extra cardio. Make a plan, stick with it, and if things go wrong, see tip number 4.

6. Waste not, why not?

If you do buy a box of chocolates or whatever your trigger food may be, and you get started on them. Then ruin them. I cannot throw something away easily, I will spray it with kitchen spray before I bin it so I truly know it is gone. End of. You will feel a sense of accomplishment that you prevented the binge. Don’t worry about “wasting money” as it will hurt a lot more when it damages your progress. And you can also use the lost pennies as a partial punishment for your momentary relapse.

Perhaps better than throwing food away, find someone else to give it to, or take it to a food bank.

7. Tasty stuff can be good stuff

how to eat well without eating badly
“How to eat well without eating badly”

Eating clean can sometimes mean lots of boiled cabbage, plain rice and a lot of chicken. But there are plenty of “treat” like foods that you can consume too. These are just some of the snacks I use to help me with cravings.

• Diet Coke/ Pepsi Max
• Sugar Free Jelly (7cal per pot)
• 1 Tbsp peanut butter (if not on strict competition prep)
• Black coffee, sweetened with Stevia
• Options Hot Chocolate (40 cal)

Hope that helps, and if you have any tips of your own let me know!