How you can Stop Rewarding Yourself with Food

 

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How to Stop Rewarding Yourself With Food Learn to practice mindful eating.. Are you hungry enough to eat an apple? If not, then you’re probably not truly hungry. Avoid labeling foods as good or bad.. For decades, our culture has reinforced a focus on control when it comes to food Treat yourself.

How to Stop Rewarding Yourself with Food One of my fondest memories as a child was going out to dinner with my family when we had something to celebrate. Whether it was straight A’s on my report card or if I lowered my best time in the 100 meter butterfly, food was at the center of how we celebrated these moments of success. Refrain from stocking up sweets, chocolates, ice cream and other sweet treats in your kitchen pantry or refridgerator. This just prompts the desire of rewarding yourself with food or just plain eating them in sight.

3. Change Your View of Exercise. Stop rewarding yourself with food. By Anita Aldridge. A Ketogenic Lifestyle is one of the first steps in changing the way we treat ourselves and our bodies.

It is a significant step, and will change the way we live our lives forever! Congratulations!Make it experiential instead of food-focussed.

Perhaps you get to make a phone call to a loved one; or you get to have a lovely, candle-lit bubble bath with. Your rewards need to be non-food rewards. The purpose of rewarding yourself is to strengthen your resolve to lose weight and maintain your weight loss.

Rewarding yourself increases your awareness of all that you have accomplished. 1. Begin a “Success Savings” Put $10 in it for every week you’ve achieved your goal. Susan Albers, Psy.D., author of 50 Ways to Soothe Yourself Without Food, has 10 calorie-free ways to cope with stress.

Related story Easy Daily Routine Changes You Can Make to Help Your Mental Health. The next time one of the situations occurs when you would normally reward yourself with food, stop and ask yourself what you are doing. When you are losing weight, the last thing you want to do is eat fattening food for no reason at all.

Remind yourself of your goals and how many calories are in the food you are about to eat. Separating food from reward is your first step in taking control of your eating habits and establishing a healthy view of what food can actually do for you. Eating a balanced diet of healthy fats, protein, whole grains, fruits, and vegetables will increase your lust for life because, frankly, you’ll just feel that much better.

Food should not make things better remember that we eat to live, not  live to eat! And if you are on a quest to lose weight, rewarding yourself with food for hitting your weight loss goals will just perpetuate the ‘one step forward, 2 steps back’.

List of related literature:

Allow yourself to eat for the warmth or the texture or the activity of it, and when whatever it was in you that needed food has had enough, you’ll stop.

“Breaking Free from Emotional Eating” by Geneen Roth
from Breaking Free from Emotional Eating
by Geneen Roth
Plume, 2003

Remind yourself that your choices include eating, eating and decreasing the portion size, waiting for a few minutes before you eat, eating that same food at the next meal, or using countering techniques (replacing the behavior by going for a walk, listening to music, or occupying yourself in other ways).

“Lifetime Physical Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger, Cherie I Hoeger, Amber L. Fawson
from Lifetime Physical Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger, et. al.
Cengage Learning, 2018

Continue to think about your craving food as you do this and each of the steps that follow: • Close your eyes and open them.

“I Can Make You Thin: The Revolutionary System Used by More Than 3 Million People” by Paul McKenna
from I Can Make You Thin: The Revolutionary System Used by More Than 3 Million People
by Paul McKenna
Sterling, 2009

By keeping in touch with your body and your emotions and what food means to you, you will have better control over your impulses and eating behaviors.

“Mind over Weight: Curb Cravings, Find Motivation, and Hit Your Number in 7 Simple Steps” by Ian K. Smith, M.D.
from Mind over Weight: Curb Cravings, Find Motivation, and Hit Your Number in 7 Simple Steps
by Ian K. Smith, M.D.
St. Martin’s Publishing Group, 2020

keep you full (think of Thanksgiving, when you eat a lot of different things, stuff yourself, and still have but if you make this a habit for at least one meal a day, it’ll decrease your temptations and help you stop YOU-reka!

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
from You: On A Diet: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet C. Oz
Simon & Schuster, 2006

Eventually you will associate food with that activity and feel hungry whenever you are doing it.

“Not Your Mother's Rules: The New Secrets for Dating” by Ellen Fein, Sherrie Schneider
from Not Your Mother’s Rules: The New Secrets for Dating
by Ellen Fein, Sherrie Schneider
Grand Central Publishing, 2013

Or find ways to make a less-wholesome food a little healthier instead of forcing yourself to eat something healthy that you’re so not in the mood for.

“What to Expect: Eating Well When You're Expecting” by Heidi Murkoff, Sharon Mazel
from What to Expect: Eating Well When You’re Expecting
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

The challenge is to continue practicing this so that you can learn to do it whenever you are in the middle of feelings that cause you to want to eat or starve or exercise to excess or call yourself fat.

“It's Not about Food” by Carol Emery Normandi, Laurelee Roark
from It’s Not about Food
by Carol Emery Normandi, Laurelee Roark
Penguin Publishing Group, 1999

Answer: When you have made complete peace with food and know that what you like will always be available to you, you’ll be able to stop after a moderate amount.

“Intuitive Eating, 2nd Edition: A Revolutionary Program That Works” by Evelyn Tribole, M.S., R.D., Elyse Resch, M.S., R.D., F.A.D.A.
from Intuitive Eating, 2nd Edition: A Revolutionary Program That Works
by Evelyn Tribole, M.S., R.D., Elyse Resch, M.S., R.D., F.A.D.A.
St. Martin’s Publishing Group, 2007

Consciously feed yourself good food regularly, and your body will crave more of it.

“The Living Clearly Method: 5 Principles for a Fit Body, Healthy Mind & Joyful Life” by Hilaria Baldwin
from The Living Clearly Method: 5 Principles for a Fit Body, Healthy Mind & Joyful Life
by Hilaria Baldwin
Potter/Ten Speed/Harmony/Rodale, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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19 comments

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  • lol Nope never, in this house we encourage each other o lol.. really you do look smaller, did you get a fancy blender for your smoothies, because the vitamix is over 600CAD$, that is my rent for the month and I was discouraged by that. Recipe and video of you making smoothies please

  • could you do a 5 minute video about why water is so important, what it does to your body and such..what you experience from it as well? im verry curious about that:)

  • Topic consideration (if u haven’t covered it already)… What do u do when something triggers u to want to deviate from your meal plan… In other words u have ur phone in hand and about to press that number for your favorite pizza place because u have convinced yourself you need to cheat �� And what are those main triggers and what do u do to avoid them in the first place. Btw… Air fryer best thing ever happened to me! ����

  • Thank you for all of the ideas. What about thing you can cook in the air fryer? I’ve only tried a couple things in mine. Keep up the great work. ��❤��

  • You just picked my topic a few weeks ago, so my feelings won’t be hurt if you don’t pick my topic again, but could you do a video sometime in the future on how to eat healthy on a budget? I find this to be one of my biggest struggles that sometimes leads me to choosing junk food or fast food.

  • I totally go with most of your points. But is there a way of rewarding yourself that you have in mind that doesn’t involve money? All the listet points needed you to spend money for it ��

  • You have a lot of good videos. Thanks for the motivational stuff. I also downloaded a couple of your ebooks on Amazon. 33 ways to market our ebook, or something. Great stuff.

  • I totally agree! Just the other day a co-worker told me about ice cream she found at whole foods that was good and healthy. I almost went and bought the ice cream too but had to stop myself and ask why. I’m only buying it because she loved it. I don’t have a craving for it at all so why bother. Like you I rather go long periods of time without “cheating” or just avoid it all together. My fav smoothie is banana almond nut butter and almond milk. Delish!!

  • I have a big problem with rewarding myself with food and also buying things I don’t need and also can’t afford. I’ve drained my savings completely doing this as I lose complete control and convince myself it’s fine until I have to borrow money from my friends or get an alert from my bank that I’m overdrawn. These are some great ideas though. Motivation is a big problem of mine as I have depression and it often feels like I have nothing to work towards.

  • Bookstores is where it’s at for me. If I meat my 4wk goal, I’m going to go buy the new book I want. When I reach my goal of 100+ lbs loss, I am finally going to get on a plane for the first time in my life, and go to Disney Land/World for the very first time.

  • I love that you chose this idea to talk about! I mean I was struggling with it like “Okay lost 10 lbs. If I eat that pizza or ice cream I’m gonna gain some of that back.” Lol it was kind of stressful so I appreciate this!!! ❤❤❤

  • Lol! Please encourage me o!

    I use a CHEAP blender (£25!) but I want to get another one because mine is VERY old. I’ll probably spend a little more money on it but nowhere near the price of a Vitamix. £100 is the higher end for me, I’m thinking more like £40/50. I’ve seen a few really good ones on Amazon and should get one soon:)

  • Hii thank you so much for this video and best of luck for your channel just subscribed you. Btw how can we stay motivated all day please make a video for it

  • Great Vid! Just purchased your Kindle Money Mastery Course. Currently in the process in creating my first Kindle Book for a certain niche using your methods and strategies. I’ve already made income selling my eBook “eBay Clothing Mastery” using gumroad and now I am making passive income. Just wanted to say thanks for all your support and free information you have provided on Youtube, your blog and on facebook. Truly has added value to my life and the life of others. Take Care My Dude.

  • Your videos are motivating and inspiring. I truly appreciate your honesty and getting back on track. Thanks for helping your subscribers to be motivated to push and transform to be a better us. I am in my post-surgery phase after having Spine Surgery and I have been in the gym everyday or Hiking daily, non-stop. You have helped with my motivation and wanting to be a healthier me during my weight loss journey. We can share workout post daily as I go to the gym everyday or Hike. Thank you! It would be an honor to have you give me some tips on maintaining my healthy lifestyle and subscribing to my page.. @MzSugaaa family 3 (a’s)

  • I was just talking about this with my mom! This came at just the right time:) Thank you!! <3

    Edit: Definitely going to be trying the marble jar system!

  • i did not loose any weight this year �� i tried and failed a few times. its always the same Problem. i cant have sweets in my House. If it is there i will eat it so i stop buying sweets and snacks but my boyfriend keeps buying sweets and starts compensing me not buying it. i told him to hide it and stop eating it in front of me but he always forgets and i give in and start snacking again �� atleast i managet to hold my weight ����

  • Hey marissa plz help me.. I dont understand how am I supposed to manage my relationship with my bf(7yrs long) and my weightloss routine. He works late and wants to talk to me at that time where as it is my sleeping time. If I dont sleep at that time I would miss my morning walk and my following schedule. He dont understands and is not very supportive of My routine. He wants me to loose weight but doesn’t want me to go gym or change my routine. I am so helpless. I’ve tried talking but doesn’t work. Nd pls Note That I love this new routine of weight loss, as this is not changing me physically but also mentally. I am more calm and happy now. Plz suggest me how should I deal with him.

  • This is just what I needed to hear right now. Thanks.
    I get so focussed on getting stuff done I forget the reasons for doing it.:)