Overcoming Unhealthy Cravings and Snacking: A Fitness Coach's Guide to Success

As a fitness professional, I often hear two common challenges from my clients: "I have cravings for unhealthy things" and "I can't stop snacking." In this blog post, I'll delve into the top five reasons behind these issues and provide practical solutions to help you overcome them.

1. Hunger Pangs: Fuel Your Body Right

Sometimes, the root cause of cravings is simple – hunger. Ensure you're consuming enough volume during the day by bulking your meals out with lots of lower-calorie options such as salads, vegetables, fruits (especially berries), whole grains, and legumes. Healthy fats from nuts and seeds are essential but need to be moderated. If you have specific fitness goals, consider adding one or two servings of high-protein vegan foods like tofu, seitan, textured vegetable protein, or protein powder to bolster your diet.

2. out with the old, in with the new

If snacking has become a habit, it's time to break the loop. Studies suggest it takes about 66 days to establish a habit, and creating new habits can be challenging on your own. Accountability is key here. Share your journey online, post daily gym check-ins, and photographs of your meals. Keep track of your progress using metrics like weight, body measurements, and physique photos.

3. Emotional Eating: Recognize and Redirect Emotions

Snacking can often be a response to emotions like boredom or frustration. Before reaching for that snack, pause and ask yourself if you're genuinely hungry or if there might be an underlying emotional driver. Expand your emotional tolerance over time by engaging in activities like cold therapy, Wim Hof breathing, or HIIT training and learning to be OK with discomfort. Increasing the gap between stressors, such as cravings, and action allows you to make conscious choices.

4. Kick the Addiction: Choose Whole Foods Over Processed Snacks

Processed foods with addictive substances can trigger ongoing snacking. If you're aiming to lose weight and maintain it, resist the urge to revert to your old diet. Abstain from tempting, unhealthy foods, and ensure you don't get overly hungry between meals by incorporating high-volume, low calorie, whole plant foods into your diet.

5. Balancing Hormones: Approach Weight Loss Safely

In rare cases, long-term dieting can negatively impact hormones. Limit weight loss to 1% of your total body weight per week to ensure safety. If hormonal damage has occurred, consider a diet break at maintenance calories for a few months before resuming weight loss. Sometimes, regaining a bit of weight may be necessary for your body's well-being.

By addressing these five factors, you can make significant strides in overcoming cravings and snacking challenges on your fitness journey. Remember, it's about creating sustainable habits and nurturing your body for long-term health and well-being. If you're looking for personalized guidance, consider reaching out for expert coaching services. Find out more here

Embark on this journey with determination, and soon you'll find yourself enjoying a healthier body and happier, more sustainable lifestyle. Your future-self will thank you for it!