2.  Be Prepared 

 

Once you have recognized your temptations, you can prepare a plan on how to deal with them.  For instance, you may know that everyday at 3pm you crave a snack.  Normally, you satisfy this craving with a high calorie item from the vending machine.  Instead of trying to ignore the temptation of the vending machine, pack a healthful snack that fits into your diet.  Then, you can satisfy your hunger without giving in to the temptation of your normal routine. 

Being prepared is also important when it comes to eating out or attending social events where food temptations might exist.  If you know you tend to overeat during these situations, you can prepare yourself by eating a “pre-meal” meal.  Having a small, healthful snack prior can help control hunger making it easier to overcome temptations.  Also, get an idea of the menu and decide exactly what you will eat before you arrive. 

3.  Don’t Get Hungry 

 

Not allowing yourself to become hungry is not a free pass to eat whatever, whenever.  Instead, it means controlling your hunger so your hunger does not control you.  Being very hungry can lead to giving in to temptations and making poor choices about what to eat.  Extreme hunger can also lead to eating large amounts of food in small amounts of time.  Avoiding this feeling is the secret to maintaining control. 

In order to control hunger, it is important to NEVER skip meals.  Eating small frequent meals can help maintain a steady blood sugar throughout the day.  You may feel like you are eating more because you are eating more often, but choosing small portions of healthful foods can actually lead to a decrease in calorie consumption.  In addition, eating frequently can help when it comes to avoiding temptations by staving off hunger. 

4.  Out of Sight, Out of Mind 

 

It may seem very elementary, but if you know certain foods cause uncontrollable temptations, then get rid of them!  Being adults allows us to buy our own groceries to stock our pantries and freezers.  If you know that cookies are your weakness, then don’t buy them.  If you know you can’t say no to cake, then don’t bake one.  And if you just have to stop and get a donut on the way to work, change your route! 

Don’t think you can have these foods around you and ignore them.  Temptations can grow more and more each day, and you will eventually give in.  Also, do not use the excuse that you buy them for your family.  If it is not good for you, then it is not good for them either.  There is nothing wrong with occasional treats, but keeping these foods around is risky.   

5.  Small Indulgences 

 

Going cold turkey may hurt your diet efforts more than help them.  Allowing yourself small indulgences can satisfy your cravings and prevent overindulging later.  For instance, if you love chocolate and try to cut it out completely, you might give into the temptation of a death by chocolate dessert because you have been “so good.”   

Instead, you can avoid this temptation by having just a little chocolate on a regular basis.  One miniature chocolate bar has about 35 calories.  Eating one per day every day adds up to only 245 calories a week, or the same number of calories in one regular size chocolate bar.  Not feeling deprived can lead to long-term success and a good-bye to temptations!