LATE NIGHT SNACK

“I’m not hungry but I really need something sweet right now.  Well now that I’ve had one bite how about another bite…. and then….ok just one more.”

This is essentially my inner monologue several times per week.  I am thinking these thoughts usually in the evening, after I’ve had a healthy dinner, my body feels satisfied, and I could easily go to bed content.

But, I don’t.

Why?  Because usually at that time, I also have this little nagging feeling in my head, mouth and stomach.  As though there is this little creature that is screaming “I need something sweet!  I need a treat!”  Sure enough,  I wind up in our pantry munching just for the sake of munching.  I’ve learned to have healthy sweet treats on hand, thankfully, but when we are away from home, forget about it!  I get myself into some precarious, overeating situations quickly!

I know I’m not alone with this little creature in my head.  For me it’s all about the sweets.  For you, it might be salty/crunchy variety.  But we can all easily suffer from CRAVINGS for food that is not about hunger at all.

Yesterday, I wrote about reading a very relatable book called, Made to Crave by Lysa TerKeurst, where she wrote about her journey of trying to refocus her Cravings to God instead of the junk food she felt controlled by.   

Her book and scriptures prompted me to take a deeper dive into what the bible actually has to say about food and cravings too!  Surprisingly there was a lot!  It made me feel more “normal” knowing that if God uses food as an example in the Bible, then I’m not the only one out there exploiting and idolizing the role of food in my life.  It also gave me Hope because it gave me some scriptural places that I should be focusing my attention and cravings:

  1. The Word of God
  2. His will for my life (i.e. My Greater Purpose). 

This begs the question, however, how do we apply this to our every day life?  How do we actually take such a challenge and convert it into applicable, every day ACTION toward lasting success?

For me, the answer is easy because I’m going to use the same strategy I implement for ALL changes I want to make in my health and in my life.

Make a goal out of it.

Not just any goal, mind you.  No, as a woman of Faith, I know that this kind of challenge (which clearly has some Spiritual depth to it) means I need to make this a SURREND’hered goal!   

I will use my 7-Steps to SURRENDhered Goal Development that I will use to effectively plan and implement this new way of health to defeat my affinity toward emotional and overeating. 

I recently offered an 8-day workshop explaining all 7-Steps to SURRENDhered Goals to an amazing group of individuals that included daily emails, examples, resources and videos of me explaining each step.  Sorry if you missed it!

Lucky for you, however, because I have actually turned all 7-Steps into an Ebook that I am now offering for FREE to all email subscribers.  The book includes an in-depth look at all 7-steps to succeed in any goal, a list of books and references, PLUS a bonus of my fillable forms and charts that will help you effectively plan your own success!  You’ll see more of those is this very article.

Click this link to receive your FREE copy of this Ebook here!

My 7-Steps to SURREND’hered Goal Development are:

7-Steps to SURREND'hered Goals FINAL

So, while you get the full in-depth explanation of all of these 7-Steps in my Ebook, I wanted to offer a living example of these 7-Steps to SURREND’hered Goals as they apply to this goal I have of overcoming my emotional and overeating!

Step 1:  SURREND’her It:

As I explain in my ebook, this step is all about offering my goal as a living sacrifice to God.  This is recognizing that I will need to depend wholly on God’s strength to actually be able to conquer this dream.  To effectively practice this art of SURREND’hering I know I will need to do both PLANNING + PRAYER.     From one of my favorite books, The Circle Maker, by Mark Batterson, I have to do as he advises:

“Plan like it depends on me, but Pray like it depends on God.”

Also, even the Bible reinforces that to achieve any dream there is much activity required.

A dream comes through much activity, and a fool’s voice in known by his many words.”  Ecclesiastics 5:3

So, I’m not going to be “all talk,”  or even “all prayer”, I am going to make a plan and put it into action!

Step 2:  DREAM It!

As I also explain, while I say my goal is to “not overeat or be an emotional eater” I know that this is not actually how I am to phrase my goal.  Nope, my goal needs to be AUDACIOUS, S.M.A.R.T., stated in the POSITIVE and PROACTIVE tense, and is BALANCED to include not just BODY goals but also MINDSET and SPIRITUAL goals too!  (You’ll have to read up to know what all of these rules mean!)

So my dream is actually:

To go 6-months straight of emotionally disconnecting from my food, intentionally “eating to live,” only eating until I’m 80% full, planning and eating on a timed schedule, and use the act of eating to draw me closer with God, my Greater Purpose and His Word.  I will measure my success by body measurements as well as journaling/emotional comparisons.”

You can see that my above dream is measured and includes BODY, MIND and SPIRITUAL aspects to conquering this dream.

Step 3:  DIVIDE It!

As you’ll see, again, in the ebook the purpose of DIVIDING your ultimate goal is to create short-term “Phases” of goals that you focus on.  This will help not only help avoid the feeling of “overwhelm”  by such an audacious goal, but it will also provide opportunity for the very important REST periods and CELEBRATIONS after I accomplish each Phase Goal.

For this ultimate goal, I will divide all 6-Months up into 6 Phases:

Phase 1 (Month 1):  For 70% of the first 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal.

(*note* this will be broken down into “Mini-Goals”  for this first Phase as is covered in the ebook)

-Body Measurements/Pictures Taken

REST + CELEBRATION PLAN— I will take 3 full days off of all the habits and do something enjoyable to celebrate my success. 

Phase 2:  (Month 2):  For 80% of the next 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal. 

-Body Measurements/Pictures Taken

REST + CELEBRATION PLAN— I will take 3 full days off of all the habits and do something enjoyable to celebrate my success.

Phase 3: (Month 3):  For 90% of the next 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal.

-Body Measurements/Pictures Taken

REST + CELEBRATION PLAN— I will take 3 full days off of all the habits and do something enjoyable to celebrate my success.

Phase 4: (Month 4):  For 95% of the next 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal.

-Body Measurements/Pictures Taken

REST + CELEBRATION PLAN— I will take 3 full days off of all the habits and do something enjoyable to celebrate my success.

Phase 5: (Month 5):  For 97% of the next 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal.

-Body Measurements/Pictures Taken

REST + CELEBRATION PLAN— I will take 3 full days off of all the habits and do something enjoyable to celebrate my success.

Phase 6: (Month 6):  For 100% of the next 30 days of “eating to live,” only eating until I’m 80% full and eating on the planned schedule, and journaling and praying for each meal.

-Body Measurements/Pictures Taken

***REST + ULTIMATE CELEBRATION PLAN— I will take 7-full days off of all the habits and do something I dream of doing in honor of God, my Greater Purpose, my health and my life.  After 6-months of focusing my mind LIVING, my “celebration” is not going to be about overindulging on food!  It is going to be a vacation, a special outfit, and activity that I will do in honor of God!

Step 4: VISUALIZE & AFFIRM It!

As I expand on in the ebook, here is where I’m going to implement some proven psychological habits that reinforce this change to the subconscious area of my brain! 

I will make a daily/weekly habit of visualizing myself as this person capable of walking away from food when I’m 80% full.  I visualize myself going through my day, eating each meal on the schedule that I developed, journaling after each meal, relying on proper serving sizes and praying through each meal. 

I will also affirm this goal by repeating phrases to myself like “I eat to live” and “I can do all things through Christ who gives me strength.” 

I may have a word of affirmation like “Satisfied” and an anthem (i.e. an inspirational song) like “I’m Going All The Way” by Sounds of Blackness.

Step 5: HABITUALIZE It!

Here is where I get a chance to practice daily habits to enforce this bigger goal.  I know from studying habits  that I need to actually replace my existing habit loops with new behaviors  so I can keep the Cue and the Reward, but just change up my behavior

I already hit on a few of the new habits that are tied to the actual goal:

  • -Eating at regularly scheduled times
  • -Journaling after each meal
  • -Praying before each meal
  • -Using a personal scale (1-10) to determine when I’m 80% full.
  • -Focus on healthier, more satisfying foods and drinks to help maintain cravings.
  • -I also may engage in some new habits like fasting 1-2 meals per week and eventually may fast 1-2 days per week to help reinforce my emotional detachment from food and turn it toward God instead.
  • These habits do not need to be introduced all at once.  I am actually only going to focus on 1 habit at a time and commit to doing each one for each Phase Goal!  I will rest and celebrate before adding on a new habit. 

Since I know new habits need at least 21-days to implement as regular habits, I will only take on a couple changes at a time so I can do it well.

STEP 6:  RITUALIZE It!

This is my favorite part because here is where I get to jazz up my habits in my own unique way.  I am going to buy a special journal and pen to journal in because I know that pretty little things make me happy and will up the reward center in my brain.   

I will create a morning ritual that will help me stay balanced and centered.  I am also going to ritualize the way that I eat–I am going to put my food on plate and sit down to eat and say a prayer before I start to eat.  This ritual of eating will help raise my awareness and mindfulness. 

Step 7:  TRACK & CELEBRATE It!

This is where I’m going to further ritualize and up my reward center of my brain by tracking how well I’m doing at my daily habits and progress!  I may use some good old pen and paper options or perhaps some of the dozens of apps that I included in my ebook that will help me monitor, track and show my progress toward my ultimate goal!  This is also how I’ll keep track of my body measurements and see how my new habits are affecting my figure and natural design!   As I already mentioned in the DIVIDE it section, the celebration of this success is going to really keep my momentum toward success!

Here is an image of what all of this looks like as it’s filled out on the SURREND’hered goal form included in the Ebook!

Example 7-Steps

Again, click HERE to receive access to the 7-Steps to SURREND’hered Goal Development Ebook!! 

You will have access to this very sheet to use for yourself and dozens of other rescues, examples of goals for yourself and references that can not only help you tackle a goal like “emotional eating” but anything you can dream of!! 

I know that the idea of detaching from the emotional eating seems like it might be an impossible act!  But I know that if you take the time to PRAY + PLAN it and WORK FOR IT, you will be blessed with unimaginable success!  Just as Jesus said,

 “With man this is impossible, but with God all things are possible.”

(Matthew 19:26)

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