The other day I posted about something called “ultra-processed foods” and how they’re standing in the way between you and your results.

Because the old saying is true: You CANNOT out-exercise a bad diet.

The post discussed the first step you can take to start eliminating those foods.

Step #1: BE AWARE of your cravings, so you can 1) notice patterns and 2) feel more in control of them.

So … what’s the next step?

Step #2: BE PREPARED. The Scouts were onto something with this one.

If you know that you start craving salty/sweet/crunchy food every time you crash on the couch at night after a long day, BE PREPARED.

If you know that every afternoon you start having visions of chocolate chip cookies dancing in your head, BE PREPARED.

If you always associate eating beer and wings with watching the game on the weekends, BE PREPARED.

What “being prepared” looks like will depend on you and your situation.

But it can include these two simple tactics:

  • Find a diversion. I quit snacking on junk food at night when I got tired. (yes, it happens to me too!)
    Instead of just watching TV, I did some home organization projects or lightly rode the stationary bike with the TV on. I also dabbled with a few hobbies – anything to focus my attention on something else! Or I just went to bed if I was feeling tired.
  • Have a healthier option on-hand: frozen fruit, carrot/celery sticks, nonfat Greek yogurt with fresh berries, popcorn with MCT oil and salt. Make sure it’s EASY and/or ready to go.

From my own experience (and that of my clients) it only takes a few days of making the switch for cravings to start going away. (REALLY.) Your taste buds will adjust!

And also for you to start noticing changes in your energy, your sleep, and your results!

It’s all about being intentional about what you put into your body … and not letting the “automatic” habits take over and derail you from your goals!

It’s easier than you think.

Here at Adele Frizzell LLC, we focus on simple changes that bring big results. You can see them for yourself. Check out our Praise page. It’s full of testimonials from happy clients at

If you’re looking to get leaner and stronger without giving up foods you enjoy or doing workouts you hate, then let us help you put a personalized plan together to help you get there! Learn more about our N-E-W You program at

How do you stay in control of your food cravings? Do share it in the comments below. Our community would definitely appreciate your suggestions.

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