Finding satisfaction and balance when temptation is everywhere.
Nat and I got into it about pizza on the pod this week because, well… cheese-covered carbs are delicious and convenient. I know we’ve all been there—whether it’s pizza at a birthday party, at the pool, or the classic Friday night delivery. When those familiar temptations are everywhere, it’s easy to get into a pattern of mindlessly reaching for a slice (or two, or three). The key to breaking this cycle isn’t necessarily about resisting pizza (Nat made it clear she did NOT ask for instruction on resisting pizza). It’s about creating a lifestyle that makes it easier to feel satisfied and in control.
Here are some strategies that work for me and many of my clients:
1. Plan for the Temptations
The question always seems to be: “How do I say no to pizza when it’s in front of me?” At first glance, it feels like a situation that’s all about self-control. “Just be strong! Say no!” And this is often followed by: “I can’t believe I ate that! I’m such an idiot! Now I need to workout extra hard tomorrow!”
And here we are stuck in the “food is bad, exercise is punishment” cycle all over again. In reality, it’s not simply about being strong in the moment, it’s about all of the other decisions you’ve made throughout your day prior to the moment that will set you up for success.
If you show up to a situation underfed, undernourished, or overworked, the pizza’s going to look really good and you and your self-control don’t stand a chance. Life is busy, and the most tempting foods are usually the most accessible (hello, pizza!). So, it’s important to plan ahead for when those moments inevitably pop up. A big part of this is fueling yourself properly and consistently. When you’re well-nourished, it’s much easier to say, “I’m not really hungry right now,” or to enjoy just one slice instead of three. Skipping meals or letting yourself get overly hungry often leads to overindulging in whatever’s in front of you.
2. Stock Up on Quick, Healthy Options
Pizza wins in convenience, but there are other quick, protein-packed snacks you can keep on hand to avoid those impulsive choices. Here are a few of my go-tos:
Cottage cheese: Sweeten it up with berries or go savory with tomatoes and herbs.
Olives and prosciutto or cheese: Great for when you’re craving something savory.
Greek yogurt with nuts: Packed with protein and easy to customize.
Pre-cooked protein: Think hard-boiled eggs, leftover chicken, tofu, or beef.
Lox, cream cheese on a high fiber, whole grain: (I love Ezekiel english muffins)
Protein shakes or bars: Whole food is preferred, but these options are good in a pinch just keep an eye on sugar content and other additives.
I love this infographic from Coconuts and Kettlebells (also highly recommend following on IG):
When you have easy options at the ready, you’re more likely to reach for them when you’re in a pinch.
3. Build a Value System Around Food Choices
One of the most powerful shifts I see is when people start setting personal “standards” for food. For instance, on the podcast, Nat declared she is “too good” for the gross pizza being served to the kids at the pool. Save your indulgences for the good stuff!
It’s not about deprivation—it’s about respecting your boundaries and sticking to choices that align with the healthy lifestyle you’re building.
The clearer you can get on your boundaries, the easier it will be to say “no” to something that doesn’t align with your goals and values. And remember, when you feel that tinge of ambivalence (“Ooh, that looks so good, but I know I’ll feel gross after”), that’s your signal to pause and start asking questions. Chances are, you’re about to make a choice that doesn’t fit with your value system.
Your “nutrition value system” can (and probably should) include some freedom to indulge in special treats. If it’s your favorite pizza night with family, then enjoy it! If it’s just leftover party pizza, maybe it’s a pass. By establishing these kinds of boundaries, you’re setting yourself up to feel more in control and empowered—without feeling deprived.
4. Indulge Mindfully and Enjoy the Moments
Finally, there’s no need to eliminate pizza from your life! I’m a big fan of occasionally indulging, especially if it’s a pizza you really love. But when you’re mindful about it—like making sure you’re not super hungry beforehand and focusing on enjoying each bite—you’re less likely to feel the need to overdo it. When you’re fueling your body well the rest of the time, you can enjoy those indulgent moments without guilt or regret.
Next time you’re staring down a pizza box, remember, it’s not about the pizza itself but about the habits you’ve set up before and after. When you treat yourself well, you’ll find it’s easier to feel in control and make choices that feel good for you.
And hey, if you’re still working on establishing these habits, know that it’s a process. Just take it one step at a time, and eventually, saying no to that second (or third) slice will come naturally.
Here’s to making peace with pizza and setting boundaries that make you feel strong and in control!
Don’t forget, I’m here for you. If you’re struggling with creating habits that support healthy choices, or need support establishing your own nutritional value system, never hesitate to reach out. Shoot me an email, leave a comment, or let’s hop on zoom. You don’t have to do it alone!
Love ya like a sister!
P.S. You can listen to the full podcast episode which covers all this pizza talk, plus, what to eat at a restaurant, and pre-workout meals. Click here to listen.
For a FREE coaching consultation or more information on my Nutrition Coaching services, click here.
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