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Combating Problem Foods

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When setting weight and nutrition goals, I create a list of milestones I want to achieve. These short and long-term goals keep me motivated when I start achieving the small wins. I was discussing nutrition goals with my friends and their biggest problem foods.

The answers ranged from: carbs, fried foods, sweets, burgers, and overeating in general.

Here are tips and strategies to resisting the urges to indulge in problem food:


Swap out refined carbs for whole grains. Limit your carb intake and if possible, eat them early in the day so you have the whole day to burn them off.  Swap White Bread and Pasta with Whole Wheat Bread and Pasta. ie Ezekiel Bread.

Fried Foods

Replace fried with baked foods. Try to eliminate as much of the excess oil from your food. The excess oil adds extra calories and clogs your arteries. Limit your fried food intake to as minimal as possible. Swap Fried Chicken with Baked Chicken or Baked Fish.


I have a sweet tooth and as much as I love my sweets, I have to keep in mind that sugar converts to fat and I want to eliminate as much of that as possible. When I have a sweets craving, I opt for a piece of fruit. Swap Candy with Strawberries and or Melon.


Burgers – Eating a burger once in awhile is ok, but too often can be counterproductive to your goals. Keep in mind that the fat content in red meat and cholesterol is not good for you. Other healthier options are turkey or veggie burgers. Swap Burger with Veggie Burger. i.e. Trader Joe’s Black Bean and Veggie Quinoa Burger .


Portion control is key to your food and weight goals. Nutritionists suggest that 70% of weight loss comes from nutrition. I say 80%. Overeating anything will add extra weight. If you usually go for seconds, stop yourself and eat one serving. You may feel as if you are still hungry, but this is all in your mind. Drink water to help fill you up.

Emotional Eating

Let’s be honest, it feels good to eat a fat and hearty meal. The oils, fats and sugar release serotonin, which makes us feel good. If you find yourself emotionally eating, start to replace with exercise or another productive habit like reading.

Hopefully these tips and tricks will help you combat your food urges. Share your tips with me as well as your food journey.

Let’s work together to reach our weight and nutrition goals!



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