Making Every Meal a Hunger Crushing Combo (HCC)

In the past, I would often indulge in sugary treats without pairing them with nutritious food. This led to a cycle of energy spikes and crashes, ultimately worsening my cravings.

Understanding that sugar alone offers no nutritional benefits, I learned the importance of combining meals with protein, healthy fats, and fiber. This approach, emphasized by registered dietitian Abbey Sharp, helps maintain steady blood sugar levels and reduces the likelihood of binge eating.

Now, I ensure that my meals include a source of protein, ample vegetables for fiber, and healthy fats before indulging in treats. For example, a simple banana is paired with yogurt and nuts, creating a balanced dessert option.

Observing My "Two Brains"

Inspired by Kathryn Hansen's book, Brain over Binge, I began to recognize the distinction between my rational mind and my primal urges. When faced with temptation, I learned to observe my cravings without acting on them.

For instance, when offered ice cream, I acknowledged my desire but chose not to give in. This practice of observation helped me resist the impulse, allowing me to regain control.

Reinforcing Knowledge About Sugar

Whenever I feel the urge to revert to old habits, I revisit articles and videos that discuss the dangers of excessive sugar consumption. This habit serves as a reminder of the negative impacts of sugar, such as increased risks of health issues and its fleeting pleasure.

For example, I recall that sugar may lead to heart disease and cognitive decline, reinforcing my decision to limit intake.

Satisfying Desserts as a Daily Ritual

Surprisingly, allowing myself a daily dessert has been crucial in avoiding feelings of deprivation. My dietitian suggested that I enjoy desserts at both lunch and dinner to prevent binge tendencies.

My weekday treats typically consist of healthier options like yogurt and fruit, allowing for satisfaction without guilt. The concept of moderation has helped me develop a balanced relationship with sweets.

Avoiding Fasted Workouts

Initially, I embraced the trend of intermittent fasting and fasted workouts. However, I found that exercising on an empty stomach led to uncontrollable cravings post-workout.

Now, I prioritize meals rich in protein and healthy fats before and after exercise, helping to manage my cravings and maintain a healthier lifestyle.

Embracing a Lifestyle Change

My biggest mistake in managing sugar cravings was viewing it as a temporary goal. A shift occurred when I sought professional guidance and recognized that dietary changes must be permanent.

This approach has transformed my relationship with food, making it clear that healthy eating habits are a lifelong commitment rather than a short-term fix.

Now, I can genuinely enjoy taking care of my body and mind, finding fulfillment that far exceeds the fleeting pleasure of sugary treats.