Take Control of Your Eating with These 13 Steps

Is food addiction real?

It’s actually a controversial topic. Some people argue that you can’t be addicted to a substance that you need to survive, while others argue that certain foods light up pleasure centers in your brain and trigger the release of feel-good chemicals (like dopamine). 

Either way here are a few signs that you might have an unhealthy relationship with food:

❇️ Eating consistently past the point of feeling full.

❇️ Sneaking or hiding eating behaviors.

❇️ Feeling out of control around certain foods.

❇️ Going out of your way to get certain foods when they aren’t available.

That doesn’t even cover the emotional side of eating. Ever gone through a bad break up and headed straight for Ben & Jerry’s for some support? Or you had a tough day at work and went straight through the fast-food drive-thru?

It’s pretty clear that we can all use a little help in controlling our cravings. 

We want to talk about a few ways that you can take back control!

Know Your Trigger Foods

We all have triggers in life. That person who rubs us the wrong way. How traffic can turn the sweetest person into a scary road rager. Or that one song that drives you crazy every time it comes on the radio. Triggers are real. And food triggers are no different.

Are you an ice cream lover? Staying stocked up with your favorite ice cream front and center in the freezer is the ultimate temptation. And you will likely give in. 

Trigger foods are usually eaten out of habit, NOT because of hunger. Ice cream after dinner is what you’ve done forever, so you just keep doing it. But are you really enjoying it? And are you going overboard?

Identify your trigger foods. Get them out of your pantry and fridge. Out of sight, out of mind. But don’t worry, we aren’t asking you to give them up forever. 

Save Room for Your Favorite Treats

We don’t want you to feel deprived because you gave up all of your favorite foods. We want you to feel more in control of your eating habits.

So, shoot for the 80/20 rule. Instead of eating ice cream every single night, how about 1-2 nights a week?

Make it a special treat, where you go out and get it. Replace the other nights with a healthy alternative. Make a smoothie or protein shake :).

You might find that you savor those ice cream nights so much that they are worth the wait.

Reduce Distractions

The best example of distracted eating is going to the movies. You buy your massive popcorn and XL soda and by the end of the movie, your popcorn is all gone and you have to pee really badly!

One study found that being distracted or not paying attention to a meal resulted in people eating more, while paying attention to a meal was linked to eating less later on. 

Another way to look at this, is to practice mindful eating. Mindful eating is all about focusing on the moment and being aware of your thoughts, emotions, and senses while you are chowing down.

The results: you’ll eat less and enjoy it more.

Forget Diets, Make a Lifestyle Change

If you really want to make a change, then ditch the latest diet, and make a lifestyle change. That means you are changing your mindset, from a temporary diet to a permanent change.

Say you choose to do an all-juicing diet for 1 month. You are counting down the days for it to be over. The month ends and you immediately go back to all of your bad eating habits. 

Focus on finding a sustainable way of eating that nourishes your body, while helping you feel your best. That means you can slowly make changes. Start replacing certain junk foods with healthier alternatives.

Don’t rush it. Your weight loss may be slower but it will be more permanent. 

More Water, Less Everything Else

Water is the ultimate drink of choice. Drinking enough water prevents dehydration which, in turn, helps with your mood, thinking, and even your bowel movements. 

It’s extremely common for people to confuse thirst and hunger, choosing to eat rather than get the hydration they need. This happens because thirst signals are often weak. 

Signs of thirst include:

• Dry skin
• Feeling sluggish
• Dry eyes
• Headache
• Nausea

When in doubt, choose to hydrate. 

Fail to Plan, Plan to Fail

When you have a toddler, do you ever leave the house without packing a snack or two? How about when you go on a hike in the middle of summer, would you leave without bringing some water?

Why not make the same preparations for your day-to-day life? 

Pack your favorite water bottle so you can hydrate throughout the day. Pack a few healthy snacks to munch on while working, vacationing, whatever your day entails. 

Plan your meals in advance so you have all the ingredients to cook when you get home. A little planning goes a long way!

Slow Your Roll

This one goes hand in hand with mindful eating. When you eat too quickly, you can overeat, leading to weight gain.

Slower eating helps you notice when you are full. 

How can you slow it down? Take the time to chew your food. Take breaks from eating by sipping on water. Maybe enjoy a nice chat with whoever you’re with. 

Slow down and enjoy the food!

Fill Up on Protein

Protein is amazing. It helps keep you full and can decrease the desire to overeat. It also gives your tissues and organs their shape, makes up your hair, skin, nails, bones, and muscles.

Filling up on protein is easy when it comes in so many forms: eggs, almonds, chicken, milk, and our favorite chocolatey Power Plant Protein Powder. 

Many experts recommend a high protein food with every meal!

Keep a Food Journal

Plain and simple: a food journal can help you lose weight and take control of your eating. Mindful eating again–are you noticing the theme?

We often eat a lot more than we realized. Grabbing a handful of M&Ms from your co-workers desk, finishing your child’s chicken nuggets because you don’t want it to go to waste, or saying yes to that second or third soda refill at the restaurant. 

Want to keep it simple? Find an accountability partner and text each other what you eat. You’ll realize very quickly what and how much you eat. 

Eat Regular Meals

Cutting out meals might mean decreasing your calorie-intake but it could lead to eating more later. Of course, there are some ways (intermittent fasting) where this works, but this requires planning and mindful eating.

For the sake of simplicity, we will focus on eating regular meals. Like breakfast, lunch, and dinner. Maybe you choose simple snacks in between meal times to hold you over. 

Practice Portion Control

Think back to all of those times where your eyes were bigger than your stomach. You head to dinner and you are starving, only to fill up after a few bites, yet you keep eating. 

Portion control at meal times and snack times can help you control your food intake.

#1 Tip: Use bowls. Want some ice cream? Don’t eat it out of the carton. Portion out some ice cream in a bowl. Want chips? Don’t eat straight out of the bag. Portion some in a bowl. 

#2 Tip: Out to eat? Choose to eat half and take the other half home. 

#3 Tip: Drink water before you eat. It can help increase feelings of fullness and promote weight loss. 

Eat some now, and you get to enjoy the rest later :). 

Choose More Fiber-Rich Foods

Fiber helps your body feel satisfied longer, reducing overeating. 

How can you get more fiber into your diet? Eat veggies at every meal. Snack on nuts. Start your day with fiber-rich oatmeal. 

Other fiber-rich foods: pears, apples, broccoli, artichoke, chickpeas, quinoa, and more. 

Use Control Craving Blocker and Live Your Healthiest Life

Our favorite way to help you live your healthiest life is Control Craving Blocker.

You can easily fit it into your life by taking it in the morning and/or afternoon with a glass of water. 

What are the benefits of Control?

• Appetite suppressant*
• Carb blocker*
• Caffeine-free
• Promotes digestive health*
• Aids with regularity*
• Contains good fiber that doesn’t block mineral absorption*

Using Control with the other 12 steps will help you curb cravings, stop mindless snacking, and help you enjoy your food.

Take back Control of your life!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.