6 Tips to Combat Diet Sabotage

How to Destroy a Diet in 2 Hours: So, you are dieting and you do good aaaaaaall day long, only to blow every salad, protein shake and healthy snack down the drain in the last 2 hours of the day. Sound familiar?

Why is it we feel the need to snack at night? Will our life really come unraveled if we don’t have a grip on a chip and a drink to sip? Honestly, Steve and I are amazed how much of a struggle this is – and I believe it destroys a lot of very healthy diets.

I eat squeaky clean all day long, only to blow it with popcorn, pretzels or nuts. I always have good intensions, but I always eat more than I should in the end. Could it be worse? Sure it could, but is it preventing me from getting rid of that last bit of fat? Of course it is!

Here are some of the lies we feed ourselves so we can feed ourselves.

1. I’ve eaten so good today, I can afford it.
2. At least they are healthy snacks.
3. It’s probably not that many calories.
4. I’ll just have a few.
5. I can run it off in the morning.

1. You’ve eaten so good today, that’s exactly why you should skip it! Protect your hard work!
2. You can get fat on healthy foods too. Extra calories are extra calories.
3.  It’s probably a lot more calories than you want to admit.
4. You never have just a few. You will have “just a little more” and “just a little more” until you’ve eaten too much or you’ve eaten the entire thing!
5. If you are trying to lose weight, you should be running off stuff you’ve already eaten, not more stuff.


1. Plan to be disciplines. Decide BEFORE you get a snack-attack what you can and can’t eat.

2. Avoid alcohol, because not only is that MORE calories but it makes you stupid! The relaxation you feel from a glass of wine is just enough to make you “relaxed” about your diet – and before you know it, you want some cheese with that wine.

3. Stick to prepackaged foods if you have a problem with stopping, like 100 calorie popcorn or jello pudding.

4. Make room for 200 calories of snacks at night so you don’t completely deprive yourself. When you countcalories, you are much more in tune with your body and your food choices. Be creative – try something new like sliced cucumbers with vinegar, salt & pepper or sliced strawberries over a cup of frozen fat free Cool Whip.  The thinner the slices, the longer the snack lasts.

5. Have a protein shake. If you are craving sweets, a protein shake can be tasty and super satisfying – plus it helps muscle repair overnight. I like Designer Whey protein powder because it tastes great and is low in calories.

6. Just say no to snacks and yes to your goals. It wouldn’t kill you to just sip on water instead. Sometimes it’s best to not even start snacking – because you may not stop!

Cool Cucumber Salad, by McCormick:

2 cups thinly sliced cucumbers (4 small or 2 large cucumbers)
1/2 teaspoon salt
1 cup thinly sliced red onion
1/4 cup vinegar
1/4 cup water
1 tablespoon sugar (STEVIA)
1/2 teaspoon McCormick® Dill Weed
1/4 teaspoon McCormick® Black Pepper, Coarse Ground
Pinch McCormick® Red Pepper, Ground

See full recipe & instructions.

Bonnie’s Strawberries Parfait:

1/2 Cup Frozen Fat Free Cool Whip
6 Thinly sliced strawberries
1 Tablespoon of Grape-Nuts
The frozen cool whip has texture more like ice cream. The thinner the slices of strawberry, the more bites you get. Grape-Nuts just add a bit of crunch to it!! Trade the cool whip for vanilla greek yogurt for more protein and nutrients. Totally yummy!

Snacking Photo: Source
Pinocchio Photo: Source
Strawberries Photo: Source
Cucumber Photo: Source
Pretzel Photo: Source


About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on April 18, 2012, in Diet & Nutrition Tips, Healthy Snacks, PFOODIE and tagged , , , , , , , . Bookmark the permalink. 12 Comments.

  1. Clearly you’ve been spying on us! 😉
    Love reading your blog, thanks Bonnie!

  2. Michelle!!! I was thinking the same thing. yesterday Bonnie was in my head, today she is in my fridge…

  3. Oh man, my life. Except yesterday it was okay because i’ve been counting calories and I ate a little too lightly yesterday and I made myself a nice evening snack so that I didn’t accidently starve myself. It has a lot to do with the fact that I haven’t been grocery shopping in AGES…

  4. Kimberly Chavis

    Thanks for this! Makes me feel better to know that I am not alone. I have struggled with this for sooo long. It has kept me from losing the last bit of body fat for years, but I am happy to say that I am only 3 pounds away from my goal now! Instead of beating myself up everyday for snacking the night before, and instead of trying to not allow myself to snack and then binging, I now plan ahead to have the caloric allowance at the end of the day to afford the snack, something yummy but not so yummy I cant stop eating it. No more guilt and I have that “me time” at the end of a long day to look forward to 🙂

  5. I absolutely love your blog!!! This is so helpful 🙂 thanks!

  6. Absolutely love this post! No matter how healthy you, late night snacking plagues the best of us! I usually just have fruit- I feel like it gives my metabolism a healthy boost before I crawl into bed, instead of having something that’s just going to sit in my stomach. PS Love the cucumber salad recipe! Definitely going to use it soon!

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