#1 Get more exercise (and it’s okay if it’s fun).

Yes, I know it actually makes you hungrier (or is it just me??), but there have been numerous studies that show exercise can either reduce cravings for non-nutritive foods, or cause you to actually crave fruits and vegetables. How cool is that?!

The endorphins also boost your mood, which could also positively affect your eating habits. Word of warning:  go easy. This is no time to end up in the emergency room. Start wherever you are, and add gradual, gentle increases.

#2 Stop snacking… maybe.

Yes, it is possible. Even for a snack-oholic like me.

I, too, have read over the years to eat small snacks/meals throughout the day. But I’ve recently read research that seems to contradict that idea, at least in some cases. Actually going without eating periodically helps our body to reset. When I snack and pick all day long, especially on snack foods, I never get satiated. I also don’t keep reasonable track of what all I’ve eaten. I do a lot more mindless eating, knowing it’s just a little bit at a time. But I know those little bits add up. However, on days when I don’t snack, I find that it simplifies the day. Fewer dishes and fewer interruptions.

If you confine your intake to only meal-times, you may be less likely to overdo it. Use the extra time you gain not snacking to plan better-balanced meals–that satisfy. And when you feel the snack urge (note I said urge—not real hunger), drink water instead. I NEVER drink enough water, so this one’s a biggie for me.

If you must snack, and want to benefit from it, stick to real, whole foods (see #4), preferably with some protein.

#3 Pay attention to the macros.

I don’t want to go all “sciencey” here, but most everyone knows that the macro- or BIG nutrients that make up our diet are carbs, fats, and proteins. I don’t believe there is any over-arching, one-size-fits-all, magical formula for the right quantity or ratios of macronutrient consumption. However, I think it is useful to listen to your body.

The SAD (standard American diet) truth is that most of us default to a lop-sided empty carb and bad fat-heavy diet. I think over time, that can cause problems with the way our bodies process food. That’s a REAL oversimplification. But the gist is to pay attention to all three and experiment with how particular food combinations make you feel digestively (or even mentally/emotionally) and adjust accordingly.

#4 Gravitate toward whole foods.

No, not the store, even though it’s not a bad place to find them. By “whole foods,” I mean single ingredient foods—think fruits and vegetables—that are as close to their natural state as possible. While some foods are better cooked for nutrition and digestibility, we can still refrain from adding on a million un-pronounceable ingredients, and retain their whole food status. Whole foods are the antithesis of processed foods, which are at the root of many of our ailments. They save meal prep and shopping time, and in the end may save your body from pain and suffering. YES! and YES, PLEASE!

#5 Simplify.

You may have noticed that simplification is a recurring theme for me. When you stumble onto balanced meals that work, either prepare double or triple and freeze the extra for the coming weeks, or at least repeat that meal often. Rotate simple, “whole food” sides around repeated proteins that you perhaps prepare in bulk. Don’t use this time to try all new unfamiliar recipes each week. Variety is important, but if you’re trying to eat more healthfully, keep it simple and manageable while you’re still learning what works best.

#6 Find some subs for when cravings hit.

You WILL have those moments of weakness and craving. If you’re not prepared to put in a satisfying swap, you will fail. I have some go-to mug cakes, for example, that seem like an indulgence, but they’re free of foods that I need to avoid to keep my weight in check. When I’m trying to lose some weight, I have to keep that recipe handy, as well as some satisfying, healthy snacks if #2 fails.

#7 Enlist an accountability buddy.

You don’t have to go far to find someone in the same predicament as yourself. Having a partner you can call or text for some encouragement, or to talk you down from that big wedge of cheesecake can be an invaluable tool in helping you stick to a goal.

#8 PUT DOWN THE SUGAR.

Remember me mentioning the SAD (Standard American Diet)? Sugar puts the “S” in “SAD.” We have a wildly unhealthy relationship with sugar.

So many illnesses feed off of sugar in the body. And while I could go on a diatribe about all the types of food that you (and I) eat which TURN to sugar in the body, an easy, good place to start is to eliminate straight sugar consumption. Any kind of corn syrup, especially the unnatural, high-fructose kind, plus good ole granulated or powdered, processed, cane sugar are the ones I’m talking about. They are NOT your friends. YET, they show up in almost all the mainstream sweets we consume.

To kick the habit, again, you do need suitable swaps. In the real sugar department, honey and maple syrup are somewhat beneficial and delicious substitutes. Dates and bananas are also used in many recipes as sweeteners.  And while they’re certainly preferable to the bad guys I mentioned, they can still do a number on you if not consumed in moderation. And depending on how your body’s doing insulin-wise, could still be problematic.

Other substitutes that I personally find suitable (in moderation) are good quality stevia, monk fruit, xylitol and erythritol.

# 9 Check into fasting.

I definitely believe that prayer and fasting are beneficial for spiritual reasons, most of all because they’re illustrated and advocated numerous times in the Bible. Interestingly, though, the nutritional world has started to see some benefit to giving the body a sort of physiological pause through fasting.

You should definitely consult with a doctor before entering into any drastic, extended fasting, especially if you have existing health problems. However, I think many of us could see some benefit from periodic or strategic fasting, even just by shortening the window of time in a day in which we consume food, in order to allow our body to heal itself through a sort of digestive reset.

#10 Manage your stress.

Stress management is going to look different for everyone, and is much more easily said than done. But recognizing what your stressors are and how you might help alleviate some of them is a good start.

If sources of stress can be eliminated, then by all means, do that!  But if they’re an unavoidable part of your life, then think about ways to balance them out with some self-care that doesn’t involve eating. I don’t mean just bubble baths, here, although, if that’s an option, I’d definitely put it on the list!

I think there is a balance between what seems like more “superficial” self-care, such as a mani-pedi, or some TV time, and essential self-care, which I believe to be time spent in the Word and in prayer, and communication with friends and loved-ones who feed your soul. So commune with your Heavenly Father, but maybe also take an extra nap or attend to those dry, cracked, dish-washing hands.

It’s essential to do some self care in order to be a fit vessel to care for others. Just make sure eating bon-bons is not part of your stress-detox strategy…

A final word

This list is meant to be gentle encouragement for you and me. Not condemnation.

Give yourself some grace and don’t dwell on the fact that you’ve allowed circumstances to throw you out of balance. Pick a strategy or two and consider it to be doing yourself a favor–not punishing yourself.

Take good care of yourself and stay well.