5 Ways to Avoid Relapsing into Unhealthy Eating

Do you often feel pulled back toward the unhealthy eating habits you’re trying to quit? Here are five ways to maintain your progress and turn healthy eating into your daily norm:

1. Address the root cause of stress. In Lifestyle Medicine, we view stress as a primary trigger for inflammatory eating. If stress or anxiety is driving your cravings, it is imperative to find ways to alleviate them. Stress raises cravings for comfort foods which typically have unhealthy amounts of sugar and fat. Whether it’s addressing topics like boundaries and time management or using relaxation techniques like mindfulness and deep breathing, find what works to calm down your nervous system to help reduce those cravings.
2. Watch out for moral licensing. Avoid falling into the trap of rewarding a healthy choice with a harmful one – like grabbing donuts because you nailed your veggie intake. This moral licensing keeps old neural pathways alive. To make new habits second nature, you have to stop negotiating with the versions of yourself you’re trying to outgrow.
3. Set up your environment to avoid relapse. Plan your meals and snacks before you grocery shop. Pre-commit to your goals by shopping exclusively from your plan. If it’s not in the pantry, it’s not an option during a late-night craving. Keep a shortlist of local spots with clean, quick options for those hectic days when cooking isn’t happening. 
4. Reconnect to your “why”. When temptation hits, pause and reflect on the investments you have made to your health so far- time, effort, sacrifices, finance, etc. Remind yourself of the medical risks you’re lowering and the energy you’ve reclaimed with healthy habits. Is satisfying momentary cravings worth the cost of your long-term health?
5. Build your support squad. You don’t have to do this in isolation. Surround yourself with a community- friends, family, or a professional who holds you to your highest standard. As your coach, I’m here to help you troubleshoot roadblocks and keep your momentum high through every up and down.

Ready to stop the cycle of relapsing back into unhealthy eating habits

My Make Healthy Habits Stick Program is designed to give you the personalized strategy and accountability you need to make healthy habits consistent. Schedule Your Free Discovery Call Today!

Bebe Wilkinson is a Certified Lifestyle Medicine Coach, a National Board Certified Health and Wellness Coach, and a Wellness Retreat Specialist dedicated to women 40+. Through her signature coaching programs and her wellness retreats in Charlotte, NC, and the Bahamas, she helps clients harness the six pillars of lifestyle medicine to build resilient bodies, clear their minds and practice self-love.