We all know that feeling—you’re having a stressful day, and suddenly, that family-size bag of chips you thought would last the week has vanished. Or maybe your “one-treat-a-day” rule somehow turned into “treats-are-meals-now.” When life derails us, it’s easy to turn to comfort foods and slip back into indulgent habits. But here’s the good news: falling off track doesn’t mean you can’t get back on board. With a few easy strategies, a touch of humor, and some downright delicious alternatives, you’ll be back on course in no time.
Objectives:
1. Learn simple strategies to recover from binge eating and overindulgence.
2. Discover tasty, healthier snack alternatives to curb cravings.
3. Implement practical tools and visual trackers for consistency and motivation.
4. Build healthier habits with humor, kindness, and realistic expectations.
1. Start Small and Set Manageable Goals
Picture this: you’re inspired and ready to make a fresh start. But instead of promising yourself you’ll never touch sugar again (that never works), start with simple goals. Aiming to eat a balanced breakfast each day or drinking more water are good first steps. Small wins boost your confidence, making it easier to add more goals over time. And if you have a few missteps, remember, this isn’t the Olympics—no one’s judging!
2. Track Your Consistency with a Calendar
Having a visual tracker, like a calendar on your fridge, is a game-changer. Every day you stick to mostly whole foods or stay on track with your plan, give yourself a big check mark. If you veer off-course, mark an X. This tracking method is surprisingly satisfying and even a bit addictive! Try to go as many days as possible without a “double-X”—meaning two days of going off track in a row. Soon, you’ll find yourself striving to keep a streak alive just because it looks good.
Plus, every check mark you add makes that one random off day look insignificant. One “X” in a sea of check marks? You’re winning.
3. The Ulysses Method: Outsmarting Your Temptations
The Ulysses Method—a concept from Greek mythology where Ulysses tied himself to his ship to avoid temptation—can work wonders for food cravings too. While we’re not suggesting you actually tie yourself up, you can set up a few smart boundaries with your snacks.
For instance, if cookies are your kryptonite, consider not keeping them in the house. Or, plan when you’ll indulge, so treats feel special rather than spur-of-the-moment slip-ups.
However, sometimes factoring in that “kryptonite” might be just what we need to stay on track. Enter the Kitchen Safe Lockbox. Simply set the timer for 24 hours, pop in your favorite treat, and lock it up. The box won’t open until the timer goes off, so you can’t reach in for “just one more” at midnight.
Using the lockbox, you can reward yourself with a small treat each day without worrying about overindulging. It’s a little like putting your favorite dessert in timeout, except this time, it’s not you who needs the discipline—it’s the snack.
Here’s the lockbox I use and reccomend on amazon. I stash my fun-sized skittles packets in here!
By planning your snacks and keeping them out of easy reach, you’re putting intentional distance between yourself and impulsive eating. Ulysses would be proud.
4. Indulgent But Healthy Treats to Keep on Hand
Let’s face it: we’re human. Cravings are inevitable, and sometimes you just need something that tastes as indulgent as it looks. Here are two snack options that feel like a treat but won’t derail your progress:
• Barebells Protein Bars: These bars have the taste and texture of a candy bar, but with a solid protein punch. They’re great for satisfying that chocolate craving and perfect for when you’re on the go. These can be found at Trader Joe’s.
• Legendary Foods Protein Poptarts: For a warm, nostalgic snack, pop one of these in the microwave for 30 seconds, then add a dollop of low-sugar Cool Whip. It’s as close to dessert as you can get, but with protein to boot! Nostalgia, flavor, and satisfaction all in one tasty bite. You can get these on amazon too, but sometimes they sell out.
• Alani Nu Gummies: These low-sugar, portion-controlled gummies are perfect for when you need a sweet treat without the sugar spike. With fun, fruity flavors, they satisfy candy cravings in a balanced, fitness-friendly way. Keep a pack in your bag for an easy, guilt-free snack anytime!
If you live around Rancho Cucamonga, CA, they can be found at Lytebite. Snacks are buy 4 get 1 free, which makes it cheaper than buying in bulk online!
Having healthy treats on hand means you’re less likely to raid the pantry for something you’ll regret. Instead, you’ll have something delicious that’s part of the plan.
6. Focus on Building Streaks, Not Perfection
Perfection is overrated. Instead of aiming to “never mess up,” focus on building streaks of successful days. Aim for more check marks than X’s, and don’t let one off day knock you off your path. Keep in mind, consistency is key, but life happens. Just try to avoid two off-plan days back-to-back, and you’ll keep yourself on track without all-or-nothing thinking.
7. Use Rewards Beyond Food
Let’s get creative with rewards that don’t revolve around food. Hit a streak of 10 check-marked days? Treat yourself to a new book, a day at the park, or an episode of that show you’ve been saving. Non-food rewards can make your journey more enjoyable and remind you that food isn’t the only way to celebrate progress.
8. Keep it Light and Laugh a Little
Building new habits isn’t always easy, so give yourself some grace. Instead of mentally punishing yourself for an off day, give yourself credit for sticking with it and trying again. Humor helps. Think of your slip-ups like bloopers in a movie—sure, you fell off the wagon, but it’s all part of the journey. Laugh a little, then get back to those check marks.
Practical Tips to Keep Moving Forward
Here are some bonus tips to make your journey smoother:
• Plan Your Meals Ahead: Take a few minutes each week to plan meals that include whole foods you enjoy. Planning means fewer “What am I going to eat?” moments that lead to reaching for quick, less healthy options.
• Drink More Water: Staying hydrated can help manage hunger cues. Keep a water bottle nearby and take a few sips every time you feel a snack craving.
• Set Alarms for Snacks and Meals: Eating consistently can help curb random binge cravings. Try setting reminders for balanced meals and snacks throughout the day to keep hunger at bay.
• Remember the 80/20 Rule: Aim for 80% whole, nutritious foods and 20% treats. This mindset lets you enjoy indulgences without feeling guilty or deprived.
Final Thoughts
Getting back on track after falling off isn’t about perfection; it’s about progress. With a little consistency, a few well-chosen treats, and some strategies that make sticking to your goals feel like a reward rather than a chore, you’re well on your way. Remember, the journey to better health is long, and it’s okay to stumble. What matters most is that you keep moving forward, one check mark at a time. Here’s to making it fun, balanced, and most importantly, sustainable!
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