The Secret to Enjoying Sugar and Snacks Without Guilt

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• RELATED EPISODE: Breaking Your Boredom Snacking Habit
• RELATED EPISODE: How to Cut Down on Dessert

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Read the Transcript:

Staying Motivated When Resolutions Get Tough

Hi there and welcome back to the Eating Habits for Life podcast. Today, you and I are diving into a topic that so many of us have shared as a struggle…sugar and those salty, savory snacks. I know it can feel like they have this hold over you, but I’m here to tell you that it doesn’t have to be that way.

We’re going to talk about how to enjoy them intentionally, in a way that feels empowering rather than controlling. But before I dive in, if you’re not subscribed to my emails, then that means you’re missing out on receiving your weekly boost for eating habit success. Each week, I send you tools and tips to transform your eating habits and feel confident in your weight loss journey.

To subscribe, visit the show notes, then click on the link, Subscribe Now. Drop your first name in the form (just so I can address you by your first name in the emails), plus the email address you want me to send them to and you’re all set.

Alright, so let’s start by talking about where you might be right now. Maybe you feel like sugar and those not-so-nutritious salty snacks are controlling you. They’re always around…at work, at home, at parties. And it’s hard to say no.

When you do give in, there’s this guilt that follows. And then you try to cut them out completely thinking they’re the enemy. But it feels impossible, leading to frustration or even more cravings.

This can leave you feeling stuck, frustrated, and maybe even defeated. You might feel like no matter what you try, you’re always back at square one. But let’s pause for a moment and think about why you’re here. And it’s not because there’s something wrong with you or how your brain works. It’s not because you “have no willpower.”

Sugar and snacks are everywhere. They’re convenient, they taste good, and they provide a quick hit of pleasure or comfort, especially when you’re stressed, tired, or overwhelmed. They can feel like a savior at first, but then they start to feel like the enemy.

Now, let’s think about where you want to be. You might try to completely eliminate them, but is that what you really want? Likely not.

Imagine being able to enjoy a cookie or some chips without feeling like you’ve ruined your day. You eat it, you enjoy it, and you move on. No guilt, no spiraling, no overthinking. You feel in control and confident in your choices. You’ve found that sweet spot where you can enjoy sugar and snacks without them running the show.

How would that make you feel? Probably lighter, more relaxed, and more in control. You’d feel like food isn’t this constant battle or source of stress anymore. Instead, it’s just… food. Something to enjoy, not something to fear.

Chances are, you’ve already tried a lot of things to get there. Maybe you’ve sworn off sugar entirely or tried to only eat “healthy” snacks. Maybe you’ve tried to distract yourself or drink water every time you had a craving. But somehow, these approaches didn’t stick. They felt too restrictive or just didn’t address the root of the issue.

When these methods don’t work, it’s easy to feel like a failure. You might think, “Why can’t I just have more willpower?” or “Why does this seem so easy for everyone else?”

But let me tell you. It’s not about a lack of willpower. It’s about understanding why those methods haven’t worked and what will actually make the difference.

The reason restrictive approaches don’t work is because they create a sense of deprivation. When you tell yourself you can’t have something, it often makes you want it even more. Like if you tell yourself right now not to think about an elephant sitting in a chair. All you can think about right now is an elephant sitting in a chair, right?

And when you inevitably give in when it comes to food, it leads to guilt and a feeling of being out of control, which just reinforces the cycle.

What does work is a process of intentionality and mindfulness. This means being present and aware of your choices, without judgment or restriction. It’s about shifting the narrative from “I can’t have this” to “I can choose to have this if I really want it.”

Why does this approach work? Because it puts you back in the driver’s seat. Instead of feeling controlled by cravings or external rules, you’re making choices that align with your goals and values. It’s not about being perfect; it’s about being intentional.

So, what does this look like in practice? Let’s break it down into some actionable steps. First, start by observing your current patterns. When do you typically reach for sugar or snacks? Is it at a certain time of day, or when you’re feeling a particular emotion, like stress or boredom? Understanding the “why” behind your choices is the first step to changing them.

Next, give yourself permission to enjoy sugar and snacks. This might sound counterintuitive, but hear me out. When you take away the guilt and allow yourself to have these foods, you remove the power they have over you. The key is to do this mindfully, savoring each bite, noticing the flavors and textures, and truly enjoying the experience. And doing so when you’re actually hungry for them.

And something really important here….these foods aren’t “bad. It’s the habit of eating them all day long every day that might have some negative effects on your health. But the foods themselves still serve a purpose in the moment you’re eating them. Maybe that purpose is a little bit of joy in the moment or maybe a shared experience with someone else. For those reasons, they’re not “bad” and if they’re not bad, then there’s no reason to feel guilty, right?

Another tip is to plan ahead. If you know you’re going to a party or a situation where there will be lots of tempting treats, decide ahead of time how you want to approach it. Maybe you choose one or two things that you’ll really enjoy, and then focus on the people and the experience rather than the food.

Building new habits is another crucial piece of the puzzle. If you find yourself reaching for snacks out of boredom or stress, just allow yourself to feel those emotions for a couple minutes. We often try to escape those emotions as quickly as we can by going to see what’s in the fridge or the snack cabinet.

However, breaking this cycle starts by understanding that you can just sit and feel your feelings for a little bit too. 

Finally, practice self-compassion. Changing your relationship with sugar and snacks is a process, and it’s normal to have ups and downs. Instead of beating yourself up for eating a cookie, remind yourself that one choice doesn’t define you or your progress.

Every moment is an opportunity to start fresh. Any feelings of guilt are only created from your own thoughts. So you can choose self-compassion so that you don’t create a feeling of guilt, or you can choose to beat yourself up and cause yourself to feel guilt. It’s your choice.

As you go through this process, you’ll start to develop skills that make it easier to stay in control. You’ll learn to pause and check in with yourself before making a choice. You’ll become more attuned to your body’s signals of hunger and fullness. And you’ll build confidence in your ability to enjoy all foods without guilt or fear.

The results? You’ll feel more in control of your eating habits and less controlled by sugar and snacks. You’ll experience more joy and satisfaction from the foods you love, without the stress or guilt that used to come with them. And perhaps most importantly, you’ll feel empowered. Like you’re no longer at the mercy of your cravings, but instead, you’re living in alignment with your values and goals.

How will that feel? Imagine the freedom of knowing you can enjoy a piece of cake at a birthday or holiday party without obsessing over it later. Imagine the confidence of knowing you’re making choices that support both your health and your happiness. That’s what’s possible when you take this intentional, mindful approach.

So, as we wrap up today’s episode, I want to leave you with this: You don’t have to choose between enjoying sugar and snacks and feeling in control. You can have both. It’s not about perfection; it’s about progress and intentionality. You have the power to create a relationship with food that feels balanced, joyful, and sustainable.

If you think this episode would help a friend, family member or colleague, please send it to them. And if you’d like more from me, visit the show notes, also known as the episode description. You can grab my free class and workbook and as always, if you’re ready to take the next step in transforming your eating habits, I’m here to help. You can book a free consultation through the link in the show notes.

Alright, thanks so much for listening, take care and talk with you soon.