So…your cravings & comfort eating have taken over the driver’s seat.

Look, I GET it. In fact, I’ve been there (really).

But when I learned about how food cravings are created and how they can be softened so you’re once again the driver when it comes to what foods go in your mouth, it changed my whole life.

The bonus? Getting ease and confidence around food requires a whole lot less willpower, guilt-ridden shame spirals and cutting out foods than we’ve been taught.

I shared the top 5 roadblocks that are *keeping* you feeling out of control around the chocolate stash, kids’s granola bars, or ice cream calling your name from the freezer in this Instagram post.

Let’s get to the good stuff…how to bust through the first three of those roadblocks – Thelma and Louise style, of course – so you can actually stay on track with your healthy eating goals long enough to see real results.

Craving Roadblock #1: You’re undereating protein and calories earlier in the day

Type of craving trigger: Physical

If you run out the door (or down the stairs to your desk) coffee in hand, pure adrenaline after the chaos of getting everyone ready as fuel and then come up for air at lunch time….

This one’s for the women who run out the door (or down the stairs to your desk) coffee in hand, pure adrenaline after the chaos of getting everyone ready as fuel and then come up for air at lunch time.

Waiting until you’re ravenous to eat, and not getting protein within the first few hours of getting up ramps up levels of your chemical hunger hormones ALL DAY LONG.

That means when you start to slow down and the 2pm slump hits, or the adrenaline wears off after the kids go to bed….your brain had dialled down impulse control and cranked up the “eat, eat, eat” music.

The Strategy:
Eat a protein containing meal of at least 300 cals within the first 3 hours of your day (even if it’s a pre-made protein shake, babybel and apple to go).

Craving Roadblock #2️: Not enough non-food dopamine boosters throughout the busy, stressful, loooong day

Type of craving trigger: Emotional/ Nervous System

If you are a “power through” the achy back from sitting so long, brain drain from staring at your screen, draggy tiredness or background anxiety, and holding your pee until the last minute so you can get one more email done….this one’s for you.

No judgment here – I AM you. And I admire your work ethic and get-shit-done attitude! Buuuuuut….as dopamine bottoms out and cortisol, your stress hormone, rises with no relief in sight – your brain cranks up the signal to eat feel-good-carbs like salty snacks, coffee shop muffins or whatever is within reach to try and boost those happy hormones and balance things out.

The Strategy:

Take small but planned dopamine-boosting moments BEFORE cravings usually crush your good intentions. Something is better than nothing here – don’t have 5 minutes, take 2! Don’t have two minutes to yourself, take 30 seconds to do 10 deep belly breaths or crank your favourite pump-up song in the car before you pick up the kids.

These small bumps of non-food dopamine will keep your brain’s impulse control from abandoning you when you need it most…like when your co-worker offers you those apple fritter timbits you don’t even like at 3 pm.

Craving Roadblock #3: You don’t have any delicious treats planned because you feel like you don’t deserve them thanks to all the over-eating you’ve already done.

Type of craving trigger: Emotional/ Nervous System

Friend, you’ve created yourself a nice little vicious circle here. Let’s leave it together.

By having nothing specific to look forward to when it comes to food treats, anytime a craving pops up… you smell freshly baked cookies while grabbing coffee or you’re standing in front of the crackers in the pantry thinking crunchy sounds nice…you’re going to have zero legs to stand on when it comes to telling that instant-gratification brain “not right now”.

The Strategy:

Plan at least 2-3 FOOD based treats each week.

Seriously, know what they are and when you’ll have them. Put them on your damn calendar if you REALLY want this to be powerful motivation.

Do make sure its something you LOVE like a delicious crisp patio rose, pizza night with the fam on Friday, or meeting a friend for bike ride and treat at Wendels after on the weekend. Half assed treats won’t count.

Then, when some other less amazing treat pops up during the week – you get to choose. Do I want this stale 2 day old timbit? Or do I want the charcuterie box and Cab Franc at township 7 on Sunday?

Choosing is MUCH more fun for your brain than a hard no and nothing to look forward to – that’s what makes it a self-reinforcing strategy – the opposite of the vicious circle you’re currently swirling in.

Okay, now I know at least one of these has got you nodding your head. So let’s tie in another research tested change strategy – accountability! Head on over to the original post and tell me which one are you going to try this week.

If you’re ready to ditch the all-or-nothing rollercoaster and white-knuckling willpower at 9pm after the kids go to bed, Conquer Your Cravings is your next step.

Conquer Your Cravings button in blue over picture of emotional eating expert dietitian Michelle Shepherd in Vancouver BC