I used to hide in the pantry between daycare drop-offs and nap time, stuffing handfuls of crackers like they were a secret lifeline. Years of stress and shame taught me to reach for sugar to cope. If that’s you, I see you — and there’s a better way.

Here are three practical steps that helped me stop the binge-guilt cycle and finally feel in control.

1. Make every meal protein + fat first

When you start meals with protein and healthy fats, your blood sugar stays steady and cravings lose their power. Try eggs with avocado in the morning or a chicken salad with olive oil at lunch. No counting required—just make protein the priority.

2. Remove easy triggers (and replace them)

Out of sight, out of mind. Toss or donate the foods that call your name at night. Replace them with one go-to that still feels satisfying—hard cheese, boiled eggs, or a small handful of macadamias. Small swaps make temptation less dramatic and more manageable.

3. Pause, name, and choose

Cravings are often feelings wearing snacks as a disguise. Pause for 60 seconds. Ask: what am I really feeling…tired, lonely, bored, stressed? Name it. Then choose one tiny action that actually meets that need (a 5-minute walk, a text to a friend, a glass of water). Naming the feeling weakens the urge.

A quick reminder: slip-ups happen. How you respond matters more than the mistake. Reset with a protein-packed meal, a short check-in with a coach or friend, and move forward without shame.

If you want a simple, supported plan that walks you through these steps and makes it doable on real days, my coaching program is built for that. Learn more at https://kmweightloss.com/programs.

You’re not broken—you just haven’t had the right tools yet. Pick one of these steps and try it today.

Finally, my gift to you… I have written a FREE Sugar Surrender system that will help you accomplish your desire for FREEDOM!

Download it HERE

You are seen, you are loved.

Coach Monica