The other day, I was reviewing one of my clients’ food logs, during which she pointed out that she caved and bought a big container of dip (with chips) and had half a bottle of wine on Sunday.

The client loves her chips and dip – it’s one of her favorite ‘junky foods’ to snack on.

(one of my favorite sweet chips + dip alternatives!)

While passing absolutely no judgment, I asked: Did you plan to eat it this week? She replied no. Are you planning to eat it this week? Again, she replied no.

So, why do you think you went to the store and bought the dip and ate it? (again, passing no judgment)

Her first answer, was ‘I don’t know’ but then after thinking about it for about 30 seconds, she exclaimed, “I know why! Because we were doing taxes that day, and I just wanted part of it to be enjoyable.”

Now, while a little chips and dip won’t severely hinder your goals, a whole container + a bag + a half bottle of wine will have an effect (again – there was no judgment here, just comparing what was eaten to the progress made that week.)

Why Do We Self-Sabotage?

You probably have a similar story. Whether it’s ordering a pizza because you ran 8 miles that day, having a big glass of wine because your day was stressful, you made it to 10pm, or buying the big tub of cookies at the store because it was a rocky week with your significant other, we tend to soothe ourselves with food. And generally of the sugary, high fat variety.

This type of food provides a pleasurable sensation – literally. When we eat high sugar, high fat food, there are chemical reactions in the brain that release dopamine and serotonin and other ‘feel good’ hormones. This is because way back when food was scarce, this high calorie food kept us alive longer (something of which we no longer need to worry.)

So naturally, when you have a particularly unpleasant situation at hand, you instinctively turn to your favorite foods in order to bring back those good feels

Ok that’s great that we know the why, but how do we stop it from happening? How do we stop ourselves from self-sabotaging?

How Do We Stop?

Eat More Whole Foods

The first step is to start eating more whole, nutrient-dense foods. Ones that aren’t processed, and yes, might taste a little more bland than the high-sugar, high-fat processed foods turned to during stressful periods. (which, pun-ily enough, is another situation when we turn to these foods!)

Researchers say that the less whole, real foods we eat, and the more sugary, fatty, processed foods we eat, the less pleasurable the experience is while eating our favorite treats. The study showed that the pleasure we get from eating actually diminishes the more frequently we eat junk food. 

Thusly, eating more foods like fibrous vegetables, lean meats, healthy fats, and whole-food starches will help to adjust your palate.

Replenish Your Willpower in Other Ways

What do you enjoy doing? What gives you a natural high? Go do that!

I love being in the mountains – hiking, skiing, snowshoeing, shooting, I don’t care – but I do it at least once a week. If you love to read, build it into your schedule. If you enjoy coloring, do that!

In this world of go-go-go and crazy-business=success + happiness, hobbies tend to be the first to go. Get yours back and build it into your regular schedule. (PS – working out does NOT count. I love to work out, too, but I see this as something I do nearly daily for my health and wellness.)

Another big one here is nighttime eating. I’ve worked with many clients who simply need an earlier bedtime to fix their 10pm multiple bowls of sugar cereal habit. It sounds like such an easy fix, and it is! Make yourself go to bed at 9pm before the craving hits. You’ll log an extra hour of sleep, and likely improve the sensitivity of leptin – your “feeling full” hormone in the brain! (Actually, I could do a post on nighttime snacking alone – and I just might!)

Get Excited About a Plan!

My new Peak Physique Online Boot Camp launches tomorrow, and it’s already half-way filled from the waitlist – and I believe a major reason is because people get excited about making a change and following a new macronutrient cycling and nutrient timing plan to change their habits and get results.

Sometimes having direction at the aid of a nutrition coach can not only open you up to new methods and ways of eating, but it can give you some direction and clarity – and yes, accountability! Because we all know we’re that much more to do what we need to when we’re reporting back to our coach at the end of the week.

Get Some Accountability

Having peers who are going through the same thing that you are is huge. It not only gives you the feeling of support, but it also provides even more excitement and accountability to stay on track.

In fact, my online boot campers say that our group community is one of their favorite parts of the program (we engage on a daily, and I prioritize high participation in our check-ins every day.) Having a group of peers to share your victories, struggles, and just daily to-do’s can help immensely.

What About the Weekend?

The weekend is notorious for throwing caution to the wind. This is another example of using food for pleasure. You got through a hectic week! Time for all the food and alcohol rewards! —If you tend to feel like you “reverse all your hard work” or “fall off track” on the weekend, you’re not alone.

For my clients who have a track record of this, I actually like to apply a completely different strategy to weekend eating altogether.

I won’t go into the specifics because it is highly individual, but I am working with one client who was having this issue, and we switched up her nutrient timing big time for weekend eating, and now she’s been having no problems with weekend eating at all.

So, the next time you find yourself throwing junk food in the cart (when you’re trying to eat a more nutritious diet,) ask yourself what’s going on, and consider some of the alternatives.

Are there any notorious events in your life where you tend to turn to food as a reward? 

I definitely tend to ‘reward myself’ with a glass of wine at the end of a very productive – or stressful day.

(This is different from cravings, which should also get its own post!)