Learn and acknowledge what type of eater you are.
What I mean by this… there are emotional eaters, there are volume eaters, there are snackers, etc. Once you know your habits, you can address them. More specifically, you can prioritize your day and your meals to accommodate your preferences. This will make you feel the most full and satisfied, which helps deter hanger (so hungry you’re literally angry) and therefore slip-ups. I cannot stress enough that while your health should be a priority, you don’t have to change every aspect of your life at once to see significant progress. The idea that you have to eat six meals a day, every two hours in order to be healthy is crazy. The idea that you have to workout in the morning is ridiculous. This is a lifestyle, and while there are changes to be made – it all starts with baby steps. Little things you can do consistently that will have a big impact over time. This includes eating and working out the way and at the time that best works for your preferences and schedule.
I personally have a tendency to feel shaky if I go too long without eating, my blood sugar drops sooner than most peoples’ and it can drive me to stuff my face with literally whatever I can find. I tend to search out carb dense foods like bread or something sugary. However, I also consider myself a volume eater. I can, and like to, eat a lot of food (just ask Nic) and I also have the gift/burden of eating incredibly fast. This combo isn’t necessarily the best if you’re in a caloric deficit (aka trying to lose fat) because it can make you feel unsatisfied. Thankfully there are certain types of foods that make me feel like I’m eating a lot, when in reality the calorie total is actually low. Think veggies, popcorn, berries, etc. I even make meals with volume in mind. The way I make my oatmeal in the morning makes it very fluffy and is something I can’t scarf down. It makes me feel full because it has high fiber content and because there’s a lot of bites to be had.
Some people love to snack and what I say to these people is: Snack on! Break up your meals into what best fits your schedule/preferences. If that means eating every 2 hours, then plan for 6 “meals” in a day!
Others like to sit down to big meals and feel physically full and prefer eating breakfast & lunch & dinner without the in between snacks. To them I say: Cool! Look into Intermittent Fasting!
There are folks who consider themselves bored or emotional eaters; those who find themselves turning to food even though their not physically hungry. My tip to them would be to first, drink water. If that doesn’t sound appealing, step up your water game. Get flavorings, add fruit or mint. Something colorful to distract yourself. If it’s driven by negative emotions, try new ways to cope. Go for a walk, pick up a book, answer some emails, watch our Youtube channel, go to your to-do list and get down to business. Oh and if none of that works….go eat because you’re probably actually hungry.
If you have a major sweet tooth, find ways to satisfy it without going overboard. My go-to’s are Enlightened Ice Cream Bars, Arctic Zero (good for volume eaters because the whole pint is 150-300 calories), greek yogurt with peanut butter, and protein waffles (use Kodiak Power Cakes mix!). If you’re not a volume eater then maybe something like a few squares of dark chocolate is the better option for you.
My point is: know yourself and find what works best for you. Health doesn’t have to mean kale salads and green juice, or it can…if you’re into that sort of thing.