Hey there. For most people on a weight loss journey, there’s a list of “trigger foods” that feel off-limits. You might tell yourself you can only have them in moderation, or you may have cut them out completely. Maybe it’s pizza, maybe it’s cake, maybe it’s chips. Whatever it is, it holds power over you.
Most habit-based coaches will tell you to remove those foods from your house entirely. And in some cases, that works in the short term because it sets up your environment for quick success. But my focus isn’t on the fastest results possible. My goal is to help you create your forever eating plan. That means building something you can enjoy for decades, not just a few weeks. And that means learning how to live with your favorite foods in a way that works for you.
Here’s my process for diffusing the power of a trigger food. Eat it once every single day. Yes, daily. The goal isn’t to binge or overdo it, but to make it so normal and so routine that it loses its grip on you. At first, you might be really excited when you get to eat it. But eventually, you start to lose interest. Over time, you go from craving it constantly to just thinking, “Yeah, I like it, but I don’t need it.”
While you’re doing this, I also want you to make two additions to every main meal — breakfast, lunch, and dinner. Add a serving of produce, and drink a glass of water. This could be fruit with breakfast, a salad with lunch, or steamed vegetables with dinner. These simple steps create balance and give you something positive to focus on while your mind adjusts to having the trigger food available.
One important detail: eat your trigger food separately from your meals. Pick a time between meals so that you’re not blending it in with your regular eating routine. That way, it stands out as its own experience, and your brain starts to see it as “just another food” instead of an event worth overindulging in.
It’s important to remember that much of the packaged and processed food industry designs products to be over-consumed. The flavors, textures, and even portion sizes are engineered to keep you eating more. Knowing that doesn’t mean you can’t enjoy them. It just means you understand the game, and you get to decide how to play.
Over time, you’ll not only reduce the pull of your trigger foods, but you’ll also start adding more variety to your meals without fear. You’ll be able to include the foods you love without guilt or the mental tug-of-war that so often derails progress. This is a huge part of the inside/out approach, building a lifestyle that starts with your preferences and grows into something you can maintain for life.
If you’re ready to start building your own forever active lifestyle with the right balance of structure and flexibility, I’d love to help you. Join The YLF Experience and let’s make it happen together.