I will be the first to admit that losing weight long term will include making significant changes to your current eating habits. However, that doesn’t mean you have to cut out your favorite foods to do it.
In fact, banning your favorite treats could actually hinder your progress rather than help it. In this blog post, we’ll explore the psychology behind cravings, the dangers of deprivation, and practical strategies for incorporating your favorite foods into your weight loss plan.
Understanding the Psychology of Cravings:
Cravings are a natural part of the human experience, and they’re often driven by a variety of factors, including emotional triggers, hormonal fluctuations, and even environmental cues. When you tell yourself that certain foods are off-limits, you create a sense of deprivation that can actually intensify our cravings for those foods. It’s the classic case of wanting what we can’t have.
I know when I try avoiding foods I’m craving it back fires big-time. Say I’m craving a donut, and try to eat a “healthy snack” instead. So I eat an apple, then a handful of nuts, which doesn’t hit the spot, maybe a fiber one brownie, then usually I still eat the donut anyway. Did avoiding the craving actually help me?
The Dangers of Deprivation:
Banning favorite foods can also lead to what’s known as the “last supper” syndrome, where you feel compelled to indulge in all their favorite treats before starting a diet.
This mentality sets up an unhealthy cycle of restriction and overindulgence, making it difficult to maintain a balanced approach to eating in the long run. Additionally, depriving ourselves of foods we enjoy can lead to feelings of guilt, shame, and frustration, ultimately sabotaging our weight loss efforts. For example, if you plan to cut out all processed foods on Monday, you’ll likely find yourself eating all of the Oreos, ice cream, and other processed foods on mass over the weekend. Why? Because come Monday, ‘You can’t have those anymore.”
The Power of Normalization:
So, what’s the alternative? Instead of banning your favorite foods altogether, consider incorporating them into your meal plan in moderation. If you make a 24 hour meal plan, write in some of your favorite foods. This keeps your plan doable.
Normalizing cravings means acknowledging that it’s perfectly okay to enjoy your favorite treats from time to time. By keeping these foods on hand and incorporating them into your diet in a balanced way, you remove the taboo surrounding them and empower yourself to make mindful choices.
I have even done this with ice cream! Imagine being able to keep ice cream on hand because you can have it whenever you want?! In all honesty, I did eat more of it th first time or two, but now I can forget about it for weeks because I know it’s always there in case I want a little.
Practical Tips for Incorporating Favorite Foods:
1. Plan Ahead: Schedule regular indulgences into your meal plan so you have something to look forward to.
2. Practice Moderation: Enjoy your favorite treats in moderation, savoring each bite mindfully.
3. Avoid the “All or Nothing” Mentality: Remember that one indulgence won’t derail your progress. It’s all about balance.
4. Focus on Nutrient Density: Build meals around whole, nutrient-rich foods while leaving room for fun foods when eating to Satisfaction.
5. Practice Self-Compassion: Be kind to yourself if you indulge more than planned. Tomorrow is a new day.
Final Thought
Incorporating your favorite foods into your weight loss journey doesn’t have to mean sacrificing your goals or feeling deprived. By embracing cravings, practicing moderation, and normalizing foods that may have previously been a trigger food for you, you can achieve sustainable weight loss while still enjoying the foods you love. Remember, it’s all about balance, flexibility, and self-compassion.