Two Secret Strategies Deborah Used to Make Her Cravings Go Away

Editor’s Note: Recently I had the privilege of visiting with Deborah. She told me how she lost 26 pounds in 3-months. One of her biggest challenges was dealing with problem foods. She shared with me 2 strategies that helped her cravings for these foods to go away. Before I give you those strategies:

Here’s Deborah’s story

Weight has been an issue for me at three different points in my life.

First in 1996, when I was recovering from a serious disease. Then, a few years later I resorted to emotional eating in response to a demanding job and an abusive boss.

My latest battle with weight started when I took my parents in. They both had cancer. While caring for them I had a relapse of Lupus and experienced a lot of fatigue. During all of this, I didn’t take care of myself. I grabbed food on the go, didn’t exercise. My weight climbed to 181 pounds, which was where I was on January 1 of this year.

A friend on Facebook suggested I check out Full Plate Living’s free 4-part video series on weight loss. My first reaction was to close my eyes and think, “Here’s another full plate of diet pills.”

But I didn’t close my mind. I knew I needed to lose weight and improve my health.

As I watched the first video, what really grabbed me was the fact that the information was about eating healthy, not starving yourself or using diet pills. I thought, “Somebody finally figured it out.”

I signed up for the rest of the free videos on January 2 and started the 8-session course on January 22. It was a great deal for the price!

Between January 2 and January 22 I already started to adapt the Full Plate for me. I lost 9 pounds before the course even started! Here’s what I did:

  1. Drank more water
  2. Ate more natural fiber-rich foods
  3. Ate less low fiber foods

In order to maximize the benefit I also gave up white bread, white rice, white flour, white potatoes, and cake entirely. This was a real challenge when they are all around me.

Strategy #1 for making the cravings go away

To meet this challenge I wrote Dear John letters to end my relationship with these foods. I wrote down how much I hate what these foods do to my body. It took a couple of days to write to some of these foods. Now, when I get a craving I go back to those letters and the craving goes away.

Alcohol is something I also gave up. Not that I’m a big drinker, but it does make my skin hurt and makes me feel lousy. I haven’t had a drink since January 2.

I did this during a very stressful time. My father died January 5 and I completed the first lesson of the course while hospitalized. On January 30 I was admitted to the hospital with all the classic symptoms of angina. I was diagnosed with “Broken Heart Syndrome,” a heart condition often brought on by stressful situations.

While in the hospital my family saved me from the hospital food by bringing me Full Plate Superfoods. I’m home and doing fine now. In fact, I’ve been on two trips: one to Jamaica and another to Dominican Republic. Alcohol was there and I didn’t have any. In Jamaica rice is a staple but I didn’t have any white rice. Those Dear John letters helped me make a shift in my brain about not allowing something in my life that harms me.

Strategy #2 for making the cravings go away

Another key for me has been eating mindfully, that is, being more aware of how food smells, tastes and appears. To help with this I put my utensils down more often between bites and eat with my left hand (I am right handed). These practices have helped me slow down my eating which helps me to be more aware of when I am getting full.

I lost 26 pounds and my husband lost 23!

It all started with those 4 free videos from Full Plate Living. After that, the Are You Eating Enough to Lose Weight? course helped solidify my choices. It provided a very nice balance between nutrition information and the behavior strategies needed to make weight loss possible. The comments from the other participants were also encouraging. I could see there were many others who were feeling the same as I was. I was in a community. The whole experience has been, as we say here in Canada, “top corner.” As of April 18 I weigh 155 pounds (down from 181 on New Year’s Day). My husband has been very supportive. He’s adopted the same lifestyle changes and has lost 23 pounds!

From the Editor: Thanks Deborah for sharing your story with us!

If you’re enjoying success on the Full Plate Diet and would like to share your story with others, email me at [email protected]


Lonnie Carbaugh

Lonnie Carbaugh, LPC, NCC,  is a Behavioral Health Counselor at Full Plate Living who has shed and kept off 25 pounds since working for Full Plate Living. He is as dedicated about walking 5 miles a day as he is about his favorite sport, baseball.

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