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Hey there, friend!
Today’s show is packed with tips on how to get snacking under control, so it doesn't derail our health and fitness goals.
But can we snack without destroying our health goals?
The answer is, yes.
Did you know 94% of people in the US snack daily?
I teach food, fitness and body confidence through the Word, so I prayed a lot about this episode, because, while I want to provide a ton of helpful tips...
I want to show how God relates to our struggles and put Him front and center.
Scripture teaches us that at the core of every human heart there is a deep spiritual hunger and thirst for God.
When Jesus was tempted with hunger, He said, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’”
The key is...
Discerning hunger from temptation and learning to know the difference.
We can talk back to our temptations with scripture instead of listening to the lies they try to sell us.
Here's what the Bible says...
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it. (1 Cor. 10:13)
1. Fuel your body with God-made whole foods on a regular schedule
I eat around the same times every day and this has been crucial in keeping my weight and cravings down, and lean mass and energy up.
Knowing what you’re going to eat and when helps keep you from snacking.
When we skip meals and over restrict calories, this causes us to make poor decisions. Nobody makes good food choices when they’re hangry.
You know that shirt that says, I’m sorry for what I said when I was hangry?!
When I go to the grocery store hungry... it’s never a good thing. I always end up being tempted by something I know I don’t need.
There I am in the aisle calling on Jesus to help me, walk by those chips!
When your brain knows there’s a plan, you’re more likely to be more intentional around food.
It's very important to figure out how your body runs best.
Some people feel better when they eat three meals without snacks, and others like me, feel best on frequent smaller meals.
The great thing about eating less more often is that it keeps you satisfied, maintains your energy, sugar levels, and reduces hunger cravings.
The less hungry you are, the less likely you’ll be to make poor food choices or binge-eat come mealtime.
2. Refrain from mindless eating and eliminate distractions while eating
All those bites, licks and tastes really add up.
Are you snacking while you’re cooking, what about when you’re cleaning up the kitchen or when you’re making your kids lunches?
When you do have a snack, it's important to intentionally pause, pray and enjoy it.
Eating while you’re on a device or working, never offers you a chance to thoroughly enjoy your food, and it leaves you unsatisfied.
Take a few minutes, and enjoy your snack!
3. Know if you have a trigger time or a bad habit?
Between 3:00 PM and 4:00 PM is the most common trigger time.
If you know everyday at 4 o’clock you’re going to crave sugar to get you through the day, plan to eat a healthy snack at 3:30 and preemptively beat that snack attack.
Sugar cravings can come from low blood sugar, so that healthy snack would get rid of it, or they can be from a Magnesium deficiency. It’s a good idea to check your levels. If they’re fine, remember your body will demand what you give it.
If you have a daily habit that’s keeping you from your goals, it’s time to pray 1 Corinthians 10:13 all over it and replace it with a healthy God-made alternative.
After dinner can be another trigger time, trust me on this tip, brush your teeth. This simple act truly helps!
Nighttime snacking is usually caused by not eating enough during the day or from an emotional trigger. Which I’ll dive into shortly.
4. Eat A God-made snack and buy healthy alternatives
God-made food satisfies. God-made foods are whole foods without all the man-made processing and preservatives.
Man-made processed foods leave you unsatisfied and wanting more. This is why you can eat a bag of chips or a bag of candy and still be hungry.
Finding healthy alternative snacks will help control your appetite by satisfying your hunger.
6. Stay hydrated
We often snack because we think we’re hungry, but our body is just dehydrated and craving water. Make sure you’re drinking enough water. A simple rule is to divide your body weight in half and drink that many ounces. Add more while exercising or on warmer days.
When you exercise, the body releases endorphins that interact with receptors in the brain to reduce the sensation of pain and to trigger a mildly euphoric feeling. People call it an endorphin rush or runner’s high.
Exercise pumps endorphins into your bloodstream making you feel great, reduces cravings, stress, and countless other health benefits.
Isn’t it fascinating how God made our bodies?!
7. Get enough sleep
Poor sleep makes you crave carbs, sugar and caffeine. When you’re trying to get healthy, inadequate sleep will hinder your progress, and make you want to snack all day. Aim for a minimum of seven hours.
8. Live with balance
Have you ever noticed how too much deprivation or obsession backfires?
It’s important to plan date nights and enjoy treats with your kids; it’s called living.
It's also important to not make your goal weight or body an idol by obsessing over it.
Balance is very important, and God wants us to live with it.
Here’s our scriptural proof:
Be sober [well balanced and self-disciplined], be alert and cautious at all times. That enemy of yours, the devil, prowls around like a roaring lion [fiercely hungry], seeking someone to devour. (1 Pet. 5:8)
When we don’t have balance, and we’re too far on either extreme, we get into trouble.
9. Go to God with the underlying cause
I saved the best for last.
Can you think of a situation or certain emotions that make you want to reach for food?
What is the underlying cause, why wasn’t it there three hours ago?
Binge snacking won’t lift the burdens from you heart, only God can do that.
Boredom, loneliness and stress can have you running for that candy bar or bag of chips, so go to God and pray about what you’re going through to heal the emotions, not feed them.
Think of a time when your boss upset you or your friends made you feel bad about yourself, that feeling of release or reward from diving into a bag of chips can feel temporarily satisfying, but it’s a trap.
In the power of God, you can overcome whatever is keeping you from His best!
Now, in all these things we are more than conquerors through him who loved us. (Rom. 8:37)
In you, we are more than conquerors. Grow us in these moments of temptation and open our eyes to see the craftiness of the enemy. By the power of your Holy Spirit working in us, lead us to find God-filled and healthy alternative thoughts, foods and behaviors.
In Jesus name. Amen
In Him, you are an overcomer friend!
This message is needed. Please consider helping me share it by telling a friend or posting it on social media.
I’m never going to leave you without asking you to get into action.
Nothing happens without action, and I’m here to be your accountability partner.
Make sure to Subscribe/Rate/Review to the Strong. Confident. His. Podcast, and head over to my social media.
Will you tell me which one of these tips you’re going to try?
When you do, you’re automatically entered into my Power Up Challenge!
I pick one winner every week, and you’ll either get a 10-minute call from me, a copy of my best-selling christian fitness book Faith Inspired Transformation, the FIT workout series or some fun Christian swag.
I’m invested in your success.
If you’d like to get fit, gain control over your appetite and feel more confident, make sure you go to my site and download my free resources.
Remember, You are Strong. Confident. His.
Until next time...
From my heart to yours,
P.S. I wanted to share some amazing praise for what God is doing through my Faith Inspired Transformation, F.I.T. Program.
Katie says, “I’m 65. I needed to lose weight for total knee replacement. I had tried other weight loss programs only to struggle with other health issues as a result This was by far the best program I have found. It took a year to lose 25 pounds. One day at a time staying focused on the goal. Believing God has a plan for my health and created me in such a way that it was possible.”
>>> WOW! Katie, thank you, and God bless you for being such an inspiration. My heart is full.<<<
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