This post is all about how to have self control with food.
Do you ever frustratedly ask yourself things like “why do I have no self control with food?” or “how do I stop obsessing over food?” If your answer is yes, then you’re in the right place!☺️ I’m about to help you overcome those challenges TODAY.
The 7 food discipline strategies in this post helped me go from constantly binge eating junk foods, to rarely EVER binge eating anything…. But still being able to splurge throughout the week and enjoy myself when it comes to food!
I finally have food FREEDOM and you can too with these strategies!
This post is all about how to have self control with food.
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How to Have Self Control With Food
Why Do I Have No Self-Control With Eating?
Self-control isn’t something we’re necessarily born with. Self-control is something that evolves over time by choosing self-control.
First, be sure you’re not shaming yourself. We all have different struggles and this just so happens to be yours right now.💗
I truly believe the longer you practice the healthy eating hacks and strategies in this post, the more self-control you are going to have with your food!
Don’t expect it to happen over night.
Developing self control is similar to developing patience. You have to practice patience in order to have patience. Same with same control…. The more you practice it, the more you’ll have of it.
Ask the Lord to help you have self control (which, by the way, is a fruit of the Spirit and He will gladly give you! Galatians 5:22-23)
How Do You Master Self-Control With Food?
Below are 7 food discipline strategies that REALLY WORK for gaining self control with food. I know because this is what has helped me personally, as well as countless of my clients!
If you constantly want to binge eat or find yourself craving unhealthy things you know you don’t need, I can almost GUARANTEE you’re probably not doing at least most of these things.
How to Have Self Control With Food: STRATEGY # 1
Have a set eating schedule. (Stop snacking.)
Eating on a set schedule every day is really good for you and promotes healthy fat loss for a number of reasons. In addition, it can truly help you overcome unhealthy cravings!
Here’s why: If you’ve intentionally strategized your meal times, then you’re a lot less likely to stray from those times and eat things you don’t need.
At all 3 of your meals, you need to be sure to eat plenty of whole foods that equate to your personal daily caloric intake needs.
If you do this, there’s no reason you should be hungry in between meals!
A typical healthy meal schedule is going to be eating 3 times a day, all 4 hours a part.
11:00, 3:00, and 7:00
10:00, 2:00, and 6:00
9:00, 1:00, and 5:00
Once you’ve determined your eating schedule according to your daily routines (AKA the best time for you to eat breakfast, when your lunch break is, etc.) then you can plan out your meals for the week, grocery shop, and prep your foods ahead of time! Which brings us to our next strategy…
How to Have Self Control With Food: STRATEGY # 2
Plan and prep your meals ahead of time.
I know this can sound annoying and like an extra step each week, but it’s honestly SUCH a time saver and can be absolutely life-changing when it comes to developing self control with food.
If you plan your meals for the week ahead of time according to your daily caloric and protein needs, then you know you’re eating exactly what your body needs in order to hit your goals! Then, eat only those things.
Once you plan out what you’re going to have for the week, then prep your foods ahead of time so you always have something healthy to grab and there’s no chance of hanger convincing you to stop at Wendy’s for a cheeseburger. 😏
How to Have Self Control With Food: STRATEGY # 3
Know that you crave what you take in, not what you don’t take in.
How’s that for a double negative? 🤪
Your body will naturally want more of whatever you give it regularly. Therefore, if you’re filling it with healthy foods and water, after some time of doing so consistently, it’s naturally going to crave healthy foods and water.
This also works in the reverse (negative) affect. — If you fill your body with junk foods, fast foods, soda, or tons of sweets…. You’re naturally going to crave more of those things.
The solution? Fill your body with the things you want it to crave. And eventually you’ll train it into doing so.
How to Have Self Control With Food: STRATEGY # 4
Practice healthy stress management.
One major cause of binge eating and unhealthy cravings is stress. Instead of using food as a way to self-medicate, find healthy ways to manage your stress like:
- Getting a massage
- Going on a prayer walk (LOVE me some prayer walks 🙌🏼)
- Having sex with your husband (yep, I said it! 😘)
- Having regular conversations with a therapist/counselor
- Practicing a nightly stretching routine
There are tons and tons (and tons) of ways you can manage your stress well, other than eating unhealthy foods that are only going to cause you more stress. I don’t say this to shame anyone, because I’ve been there, but I say this simply to encourage you that there is a better way!
Pray for help with this and I know the Holy Spirit will help you.
How to Have Self Control With Food: STRATEGY # 5
Remove the temptations.
Let me be the first to say….. If it’s in my house, I’m going to EAT IT. 🍫🍩🥨
Remove the unhealthy foods from your home. Get them out of your fridge, pantry, and freezer.
When you want to have a splurge meal, instead of buying the foods for your home, go out to eat. That way you can leave it at the restaurant.
Just like with sin, it’s a lot easier to resist the temptation if it isn’t there to begin with.
How to Have Self Control With Food: STRATEGY # 6
Give yourself a designated “splurge” day. (NOT a “cheat” day.)
Throw the word “cheat” day and “cheat” meal out of your vocabulary.
That’s such a negative and shaming word. Instead, use the word “splurge!” (Doesn’t that sound so much more fun anyway? 🤗😜)
At the beginning of each week when you plan your meals, pick your splurge day according to what you have going on in the week.
For example, if I know that girls night is on Thursday night, I’ll go ahead and schedule that in as my splurge meal for the week!
Here’s why this WORKS: Throughout the week when temptations arise at work or when you’re out-n-about (say a coworker brings donuts for everyone and you know you don’t need to have one), it’ll be a heck of a lot easier to say no when you can tell yourself “nope, Thursday is my cheat meal and I’m saving it for that!”
Then!!!…… *Here’s the key*…..
Do NOT shame yourself on Thursday (or whatever day) when you have your splurge meal!
Do it with complete freedom! Look forward to it, get excited about it, and enjoy it entirely!
Then, get back to your plan as soon as you’re done. ☺️
How to Have Self Control With Food: STRATEGY # 7
Drink tons of water.
Not that this is something you’ve never heard before, but it’s really true…. Oftentimes when you think you’re hungry, you’re actually just thirsty.
Next time you have an intense unhealthy craving, go guzzle a giant water bottle! If you’ve nourished your body with whole foods and have followed the other food discipline strategies in this post, I guarantee your craving will go away. 😀
Definitely order a motivational gallon water bottle to help you with this! They’re only like $16 and are so worth it.
How to Have Self Control With Sweets
If you’re practicing the 7 food discipline strategies I shared above, then this shouldn’t be too much of a problem. But the biggest thing you can do to have self control with sweets is to remove the temptations.
If it’s not there, you can’t eat it! And the longer you go without eating it, the less you’ll crave it.
Best Diet for Someone With No Self Control
First off, stop declaring over yourself that you have no self control. Instead, start saying “I am full of self control because God has given it to me!” (Galatians 5:22-23)
And then know that a diet is not the answer.
Most diets are very short-lived and even if they’re not, typically you will gain your body fat back once you stop the diet.
Learn more about the difference in a diet vs. a healthy lifestyle and you’ll be able to gain so much more freedom with food, enjoy yourself, and even splurge some without feeling guilty or ruining your hard work!
I hope you love these strategies on how to have self control with food! Feel free to comment below if you have any questions!