Six Top Suggestions on How to Control Cravings

Posted on June 14, 2007 in Nutrition by byronb

You know perhaps that one sure way to sabotage your weight loss program is to give in to your cravings. Perhaps you crave for a chocolate dessert after every meal. Or maybe you have an unending craving for ice cream after food or even in place of a healthy meal. You have to find ways to face the threats your sweet tooth poses. Some people have the habit of overeating, even if it is mild or moderate overeating.  Eating too many sweets and overeating is a habit that must be dealt with.  Many people will even constantly consume caffeine-filled drinks and beverages. Most likely these are not all viewed as cravings nor is any thought given to weight when overdoing these foods.

Stress and depression are usually two major triggers for cravings. Stressed and depressed people typically wage a losing battle through eating cookies, candy bars, ice cream etc. or through some other unnecessary eating and drinking.

Learn healthy ways to deal with stress related cravings

People normally resort to eating food or certain types of food as a means of dealing with stress, tension or fatigue. Therefore, although it takes some strong will and steadfastness to adopt alternative means to deal with stress, you have to give up cravings. Practice relaxation techniques. Deep breathing exercises coupled with maintaining a cool mind will help. Think of calming your mind by visualizing peaceful surroundings. What is important is to bring serenity to the troubled mind. Remember, never ‘unwind’ or ‘calm your nerves’ by eating or overeating. Understand that cravings cannot, and do not, work as stress busters. Learning to relax both mind and muscle will help. Take the help of quality CDs that teach relaxation techniques that are widely available in the market.  Your mind, if disciplined, can deal with your problems, your tensions and your stress in a sensible manner.

The most important thing is to deal with the stress that triggers the cravings to hopefully and eventually target the source.

Switch to healthy foods

Curb your desire to eat what you usually eat by switching to alternatives, which are not only healthy but also conducive to weight loss. Make a habit of buying some dietary-supplements recommended by your doctor, in place of junk foods you normally crave for.

Eat only when hungry

To overcome your cravings, eat only when you are really hungry. Maintain regular meal and snack times. Eat small meals more often.  Eat protein foods and other appetite suppressants that make you feel full longer.

Often times, thirst is mistaken for hunger.  In order to determine if you are actually thirsty instead of hungry, when you have the craving for food, drink a big glass of water and wait 15 minutes.  If you are still hungry after the wait, go ahead and eat a small, healthy meal.

Entertain your self

Studies show that cravings generally last for about 10 minutes. Whenever your cravings trouble you, instead of succumbing to them right away, distract yourself by doing something different. Listen to music. Read an interesting book. Call a friend or relative. Meditate. Assign yourself some work that you have to do but kept pending. Your cravings may go away after the initial critical period.

Keep temptations at bay

Avoid keeping your cravings handy or ready. Junk food has to be beyond your reach. Without a second thought, just throw the stored foods that are your cravings into the garbage bag. Avoid walking by the bakery or the pizzeria.

Don’t feel guilty

Do not be too harsh on yourself. Occasionally, indulging yourself within limits is all right. Once in a while, eat that which you like most, despite it being on the no-no list. But ensure the helping is a small portion. Do not feel guilty about having bowed to your cravings even if it is just for once. Have a positive attitude.

Remember, you are unique. Experiment and find out what works for you in order to control your cravings.

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