Hello everyone!
If sugar is on your last nerve, read on!
Pearl One
Craving treats in the evening plagued me for years. I’d tried everything I could think of to end the cookies, candy, cake, ice cream routine, but nothing worked. Once I even talked my husband into keeping his treats in a locked safe. I can’t remember how long that so-called “solution” worked, but it was probably one day, tops.
Back in January 2021 I decided I’d had enough. I thought, I will extinguish my evening sugar habit once and for all.
And after a lifetime of getting nowhere, I finally hit on my own hack that wiped sugar off my map. At this writing I haven’t had sugary treats in the evenings for three years. The plan works beautifully. And it now belongs to you.
The Stop the Evening Sugar Plan
For the first week or so of early January, I’d spend each morning writing about the steps I would take that evening to defeat my sugar-urge. The first two weeks were the hardest.
My planning notes looked like this.
When the dessert-hour rolls around and I’m craving Oreos and ice cream – not to mention watching my husband, the Scarfer, chowing down –, I agree to do the following:
- Step One — Get out of the kitchen and away from the ice cream scarfer. I will listen to an inspirational podcast and wait for the craving to quiet down (btw, cravings are like clouds. They subside if you wait them out).
- Step Two — Listen to hard rock from the 70s. (Not sure why, but great music stops my cravings.)
- Step Three –Take a hot shower.
- Step Four — Brush teeth and read in bed. (I call it book-dessert.)
- Step Six — Turn on the electric blanket and go to sleep.
Within two weeks my sugar cravings seriously calmed down.
By Day 66: the new habit was solidly mine. Today if I want something fun – like birthday cake – I have it with my morning coffee. More about the advantages of brownies for breakfast here.
Now You
In the morning, long before the cravings start make a “step list” for yourself to navigate evening cravings. Write down the moment you start thinking about eating the treats. Is it immediately after dinner? Or more like 9 p.m. when you’re watching Hulu? Or is it after everyone goes to bed and you have time to yourself?
Write up a plan that focuses on precisely what you commit to doing when the urge hits. Let’s say you know that you want a large bowl of ice cream every evening at 9. Plan to get out of the environment that’s connected with ice cream: the couch, Hulu, your scarfing partner.
Just like Pavlov’s dogs, our brain has connected relaxing evenings to ice cream.
So write up a plan that specifically – very specifically to your life – takes you step-by-step through the hardest time of day when the sugar urge hits and detail how you’ll handle it (listen to light jazz? Take a bath? Get into bed and call it a day?).
Let your partner know, “Hey, I just want to give you the heads up, but I won’t be watching Hulu tonight. And it would really help if you wouldn’t eat ice cream around me for the next two weeks.”
As I snuffed out my evening sugar habit, I didn’t just pick one step from my list.
No. I completed all six steps that first week.
Within two weeks my sugar cravings had somewhat calmed down.
By Day 66 (the time my favorite study says it takes to create a habit): the new habit was mine. Today if I want something fun – like birthday cake – I have it in the morning with my coffee. Read more in Brownies for Breakfast.
Make a “step list” for yourself to navigate your cravings.
Don’t come up with a one-step plan. You need at least five or six ideas to essentially remind yourself about what really matters to you. (And if you’re reading this, I doubt it’s ice cream.)
Tracking your experience is key. These lines are from January 2021 when I wrote down one line about how I was developing my no-sugar habit:
Day One – 1-2-21. Had cake last night for “dinner.” It was my way of saying good-bye to sugar. It needed a funeral.
Day Two – 1-3-21. I did it! The whole plan: I went to bed early with my book. No sugar!
Day Three – 1-4-21. Another success. Going to sleep earlier has helped in so many ways. No sugar.
Day Eight — 1-12-21. Day 10 — Still no dessert!!
And there you have it.
Let me know what habit you’re extinguishing – or bringing to life — using this step-by-step method. ♥
Pearl Two
If anybody thinks that I eat perfectly day in and day out, please allow me to disavow you of this notion.
While it’s true that my plan is to keep my weight within a four pound window, I still have moments when I step off the smart eating path.
So, when my weight heads in the wrong direction, do I beat myself up for whatever I ate or overate? No, not even a little. I see it this way: if being mean to ourselves worked you and I would be a size 4.
Instead I’ve retrained my brain to use supportive self-talk. Learning to talk kindly to yourself is practically a superpower.
So there I was a pound over my “high” weight.
Here’s what I tell myself when I need to strengthen my smart eating habits:
Me: Oh, hell no!! (This one’s my favorite. Oh, hell no! means that there’s no way that I’m returning to my prior weight that included health problems and so forth.)
Me again: Not on my watch!
Still me: “Smart habits first and the weight loss will follow.” (Just thinking about habits reminds me that, if I’m gaining one of my habits is slipping.)
Final me: I decide the number on my pant-size not the Superbowl party, the chocolate Easter eggs, or even pizza by the pool come summer.
Please use my, oh, hell no! Three little words that have played a huge role in helping me keep off 55 lbs. ♥
Pearl Three
I keep this space to write about Thinking Big. I’ll always be in love with the very idea of Thinking Big because it pushes me to go for the gusto when planning my life. OF course it’s true that there’s much we don’t have control over, but it’s also exciting to know that we have control over a lot.
Thinking Big can be as small as, I will read every book my favorite author has written to something huge like, I will author and publish a book. Big-small: I will take that acting class I’ve long thought about. Big-huge: I will be in a movie within the next five years. Big-small: I’ll seriously spruce up my French. Big-huge: I will live in France for at least a year.
I’d love to hear: what are your thinking big plans? ♥
Pearl Four
Over the last month, when it was time for an afternoon snack or light dinner I’d open my fridge’s salad drawer, and come up empty in the leafy greens department. I had a realization. “Real” salad doesn’t have to be lettuce based.
Right?
Right. Given my aha moment I pulled out my trusty cucumber and sliced off ten cucumber coins. I placed a handful of petite carrots and cherry tomatoes on the plate next to the cucumbers and finally drizzled all with one teaspoon of olive oil and a added a small blob of ranch dressing. I lightly dip the veggies into the dressing for a smidgen of extra flavor.
Share your coolest aha moments. Learning from each other is a brilliant way to raise our smart-eating game. ♥
Pearl Five
“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee ♥
Join me in making it a beautiful week!
♥, Wendy
P.S. Are you new to the Inspired Eater? Welcome!! This blog won’t make much sense until you first read the Aunt Bea post (and you’ll find Aunt Bea on this page to the right under my short bio). On your cell you’ll see it immediately following the first post. After you enter your email address, the Aunt Bea article will be sent to your email’s inbox. If it’s not there, you might check the spam folder. And always feel free to email me at Wendy@TheInspiredEater.com and I’ll get Aunt Bea right to you!
You know the scoop: I’m an Amazon affiliate. If you buy from a link in my post, I’ll receive money, but the arrangement won’t cost you a dime.
I am not an expert, a doctor, a surgeon, a nurse or a nutritionist: the information within TheInspiredEater.com is based solely on my personal experience and is not intended to be used as a substitute for professional medical advice, diagnosis, or treatment. ♥
17 Comments
Oh how this spoke to me today! Thank you for your continued wise words, compassionate heart, and realistic perspective.
Frosting forever!!
Wendy
Fantastic blog post!!! I need to create my own steps for curbing after-dinner snacking. You’ve laid out a do-able plan. Thanks.
Carol
http://www.scribblingboomer.com
That is so good to hear, Carol. The first two weeks were tough, but after that it got easier and easier. Today my brain might flash on a treat for a millisecond, but then my pre-frontal shows ups and says no way.
Wendy
Great ideas! I used to could just not eat. I’m at the top of my BMI now, but I feel overweight. I wish I could go back to not eating. Being over 120 is not fun for me at all! I’ll definitely be trying some of these ideas. Thanks for sharing on Crafty Creators at LifeasaLEOWife.com.
XOXO,
Niki ~ Life as a LEO Wife
Thank you for writing, Niki!
Wendy
Thanks for the tips! My biggest hurdle is getting from thinking “I should make better choices” to actually wanting to do anything about them. Or maybe it’s a matter of doing it whether one feels like it or not? I know one’s tastes change over time as habits change, but I think of not having certain treats as being terribly deprived. So much so that I don’t even get started making changes.
My first thought: have you read Aunt Bea? If not, let me know and I’ll email it right over.
It’s the perfect place to start. And, no, you don’t want to set off your “terribly deprived” thought!! Because then you really, really want ice cream!!
Wendy
Love this! I am a sweet eater at night too! I do like the plan of writing down what you will do instead. I just like that one piece of chocolate or cookie to satisfy the craving! And I have been making “salad” with cherry tomatoes, baby cucumbers, feta and balsamic vinegrette, its quite tasty!
have a great weekend!
jess xx
http://www.elegantlydressedadstylish.com
Now when I’m eating my no lettuce salad, I think of you!
Wendy
You had my instant interest with the photo lol! So cute!
Blessings, Jennifer
Thank you Jennifer! And we know that the baby’s not posing. He’s just being a baby!! :):):)
W.
Hello, again. Just stopping by to say:
Thank you for participating in Talent-Sharing Tuesdays Link-Up 28.
Carol
http://www.scribblingboomer.com
Thank you Carol!!
W.
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I needed some inspiring words to get me started, again, on getting back to healthier eating. One thing that gets in my way is the evening sugar cravings. I was so excited to see your link to this post and it really gave me some great ideas, especially some of the words you use to talk to yourself! Congrats on your success and thanks for sharing!
Thank you Catherine!! And welcome! I had such a hard time getting off of evening sugar. It was hard because my husband loves his desserts. 🙂
I was totally pulled into your blog. It’s excellent. Sleep sitting up? I’ve never heard about this. And I love all of the church and cathedral pictures. But seeing Anne Frank’s hiding place would be both interesting and so painful. I read the book as a teen, but I didn’t remember how many days they were in there. Two years?! My kid-brain didn’t pick up on that. I’m going to Amsterdam!!
That said, did you want to receive the Aunt Bea post? If yes, just let me know and I’ll send it right over.
Wendy