How to Use Distraction to Control Cravings and Eat Less

No one ever talks about this but it’s a relatively simple thing, and it’s going to make your weight loss easier and faster. Literally, this is something we don’t see as a gift, but it is a gift when applied as a tool.

Most people think that losing weight requires some secret formula or a brand-new routine every week. Truth is, you don’t need that complexity. It’s confusing, which is why simple, unchanging rules always give relief. In any case, I want to talk about an internal mechanism that you surely already know about but are likely to be fighting against. The thing is, you can stop losing some of your mind battles with food once you learn how to wield this for your benefit.

A Lesson From the Clock

My wife wanted to lose some weight some time ago, so she decided that she wasn’t going to eat anything after 8pm. And I know that this would be particularly hard for her, because she tends to get hungry at night just like me! 

It usually starts with the day winding down slowly, the television flipping on, and then, before you know it, your mind starts wandering toward the pantry with your feet following along! You might feel like it’s a true physical need for sustenance, but it’s actually just a habit that’s rarely connected to true physical starvation. It’s just food noise coming out of your head. 

So, back to my wife’s story. She was making a snack one evening when she got a phone call at 7:40pm. Once she got off the phone, it was after 8pm, and she said, “I was so hungry before, and now I’m okay. What’s going on?"

The answer is: she got distracted. And that distracting phone call actually ended up helping her.How?Well, she first thought, "I’m going to die if I don’t eat something now." Then she simply missed her chance. She had a very reasonable boundary, but she missed it. You’ve got to incorporate a reasonable boundary and then use distraction as a gift and a tool.

Think about what happened in this scenario. My wife’s physical body didn’t change at all in those 20 minutes during the phone call. Her stomach wasn’t suddenly filled up with food.So, what changed? Her mind.

She was entirely focused on her conversation instead of the kitchen cabinet. The hunger didn’t kill her, it just faded into the background because her brain was busy elsewhere.

Where Our Minds Take Us

It’s amazing what a distraction can actually do. Most of the time, we fight against the very thing that could save us from our harmful habits.

One of the best parts about this is that you can choose where your mind goes. You can stop dwelling on that thing that’s actually hurting you. Your mind is a place that you can govern. 

And since you have the ability to direct your thoughts, don’t say, "You know what, I’m gonna have a snack because I'm hungry." Instead, choose to put your thoughts elsewhere with a helpful distraction.

But, why don’t you want to do that? It might be because we feel like we’re cheating ourselves.

This is important to emphasize.

We often feel that if we allow ourselves to be distracted when we’re thinking about food, we’re going to cheat ourselves out of all the enjoyment of that food and end up being sad and deprived. We worship food in our minds until it becomes the main event of our day. We plan the taste, the comfort, the relief it’s going to bring, etc. So when a distraction comes along, we view it as the enemy of our joy and satisfaction.You know what that sounds like to me? It sounds like food ruling your mind.

Stop Hurting Yourself

Admit it and say, "Overeating is not good. It’s hurting me. I want the distraction. I need the distraction." If your current habits involve sitting on the couch every night wrestling with your temptations to eat, you’re going to lose that battle nine times out of ten. Your willpower is going to run out. I guarantee it.

Stop sabotaging yourself and create a system that accounts for your weaknesses. You need to employ some mental hacks for weight loss that can bypass your willpower entirely. 

Structure Removes the Battle

When you join a program that has firm rules, you’re entering a greenhouse. You’re choosing to place yourself under a structure that keeps you safe from your own bad decisions. Think about the rules we have. We tell you to write down everything you eat because it forces you to confront your own reality and stops the mindless grazing. 

Closing the kitchen at 7:30pm also gives you a clear, undeniable boundary. Once that boundary is set up, you can use the gift of distraction as a tool for your good. When you feel the waves of food noise coming, call a friend! Pick up a book, take a walk, or even go to sleep. Allow your mind to be captured by something else entirely.

Embrace the 21-Day Distraction

Allow the 21-day Transformation to be your distraction of choice. It’ll put you on a clear path that you haven’t been on before. You don’t need another diet, you need a changed mind.

A diet is just a temporary restriction that you endure until you can go back to your old ways. We don’t want that. You need a distraction that you’re willing to accept and embrace long-term. Stop viewing boundaries as a prison. They give you the freedom to move forward safely. They’re the guardrails that keep you from driving into the ditch.

Frequently Asked Questions

What can I eat during the 21-Day Transformation?

You can only eat the food from the Clean Eating List. You have to put your foot down on this. If it’s not explicitly on the list, skip it. This isn’t meant to punish you but rather give you relief from overwhelming food choices and empower you to realize that no food has control over you.

Do I really need to weigh myself twice a day when doing the 21-Day Transformation?

Yes, and you have to know that the scale will fluctuate and that’s normal. Weighing twice a day removes the fear of looking at numbers and teaches you how your daily behavior directly impacts your body.

Does the 21-Day Transformation mean that I’ll be on a diet?

No, you don’t need another diet! You need a different mindset. This program is a 21-day distraction aimed at getting you out of the rut and placing you on a completely new and healthy path. While you might technically consider it a diet, we view it as a mindset shift.

Your Next Steps to Lasting Weight Loss

Step into our weight loss greenhouse for 21 days and build true discipline that leads to true freedom. You’ll get the rules, the Clean Eating List, a companion app, a community of fellow transformers, and the exact structure you need to break the rule of food over your life.

Join the 21-Day Transformation Now

Get a personalized, private consultation with Trainer Joe to address more personalized goals or needs. Book Your Private Consultation