This article was updated on November 20, 2019.
Picture this scenario: You’re preparing to leave after a long hectic day. For some reason nothing went quite right today- you skipped lunch because you needed to finish a time-sensitive project, and now you’re finally getting the chance to leave work, but you’re exhausted and famished. Next, you find yourself stop at a stop light on your way home. You just so happen to look to your right, and there it is, like a vision of beauty, the answer to your nightmare of a day appears- Sunshine Donut shop. With one simple glance, you can almost taste the frosting on their mouth-watering apple fritter. What do you do? Do you succumb to your craving, or head for home-on a quest to find something healthier?
You’re not alone. Cravings are more common than not. Studies reveal that most women admit to having a unhealthy cravings, at least once, every two – three months or more. In reality, the word craving is harmless but the truth is, the reaction to cravings and urges can wreak havoc on healthy living efforts and weight loss goals.
Research has also proven that most people are more apt to give in to cravings during specific situations. Studies show that cravings are fueled by chemicals in the brain that urge us to eat specific types of foods in order to provide a rush of euphoria. As a result, it’s easy to continue to seek desire this feeling of contentment.
Identifying the root(s) of your cravings is the first step to getting a grip on them. Even the most disciplined person can potentially give in to cravings when they let their guard down. Here are some expert approved ways to crush cravings and stay on track with your fitness and health goals.
1. Identify craving cues.
Oftentimes, cravings culminate from a food/event association. For instance, if you’ve always associated dinner with dessert then you’ll be more inclined to crave something sweet after dinner. The cue sparks your brain’s pleasure center and causes a release of dopomine which urges you to seek out the thing your craving. Cravings can also increase feelings of hunger.
Fix: Avoid having cravings at your fingertips. Keep healthier options available. Love salt? Elect for sea salt snacks. Want something sugary? Try something naturally sweetened like your favorite fruit, or granola. Do you love crunch snacks? Chomp on some raw veggies: carrots and celery with hummus. Good news! Our healthy snacks to try in 2015 is on the way too! Stay posted.
2. Avoid skipping meals. One of the biggest craving triggers is skipping meals. Establish a regular eating schedule, including breakfast, lunch, dinner and a couple healthy, yet filling snacks. You’ll find yourself craving less as you fill up on more. Starving your body only causes it to go into a panic/survival mode activating those meddlesome cravings.
3. Take a snip of your snack. Sometimes it’s okay to give in-moderately. The truth is, there will be times those healthy substitutes won’t satisfy your craving. When that occurs, give yourself permission to have a small portion of your favorite foods and enjoy that pint size portion to the fullest. No need to obsess over what you can’t have. Prevent a potential binge attack and relish a smaller portion of your favorite snack.
4. Get a grip on stress. Tension makes you more likely to be captivated by cravings. Most often cravings are also associated with comfort, providing a false sense that food is alleviating a problem. Address problems and concerns head on with counseling, talking to a friend, processing, or journaling. Also, incorporating a regular exercise routine into your life can prove to be is a highly effective way to manage stress and anxiety. Whatever you do, don’t try to fix problems by consuming food, unnecessarily. Besides providing a quick “feeling fix”, it doesn’t work!
5. Avoid negative self-talk. “I better just get used to this fat belly because I can’t seem to give up my daily doughnut craving. Tell yourself you’re going to gain control of your eating, exercise the control and watch the results begin.Remind yourself that you control your cravings, they do not control you. It’s easy to fuel cravings with our words and mindset. Re-framing your thoughts and words as well as practicing healthy eating habits can help you keep unhealthy cravings at bay.
