Food cravings are crafty -- they appear from nowhere and hit you just when
you least expect them, don't they?
And the critical thing is that the way you respond to
your food cravings might just make or break your success at weight loss
and maintenance.
That's why you need simple ways to deal with cravings
whenever they pop up.
Now, veering off from your eating plan occasionally
will not be earth-shattering, but if you make a habit of giving in to your
eating impulses, your moments of weakness will certainly catch up with
you.
The good news is that if you can remember these tips
that I am going to share with you today, you will be able to conquer those
pesky cravings of yours!
1. Avoid being hungry
Eat 5 times a day -- 3 meals a day with 2 planned
snacks, but remember to moderate your portions for each of your meals.
Once you start eating 5 times a day instead of the
usual 3, you'll find that you'll be hungry less often, and you'll
automatically have fewer cravings throughout the day.
On top of that, eating 5 times a day also helps to
boost your metabolism level, so you'll be burning more calories throughout
the day than before. And that's why this is my number one tip!
2. Catch your cravings early
If you can catch your cravings early, you have more
control over them.
So, when do cravings start? A craving starts with a
thought of something good to eat. It can be triggered by encountering a
situation in which you see or smell tempting food, or by just thinking of
something good and dwelling on the idea.
After a while, you'll be able to recognize the
situations which are likely to make you start craving for certain foods.
The moment you catch the cravings coming on, you can
start to put the tips below into use. The earlier you can catch your
cravings, the better chances you have of overcoming them.
3. Ride out a craving
Believe it or not, you can simply wait out a craving.
Sometimes we may even mistake a craving for actual hunger. Don't dwell on
thoughts of food or eating -- distract yourself!
By playing the waiting game for about 20 minutes, it
can help you to distinguish between the craving and actual hunger.
In the meantime, get busy by doing something else to
distract your mind: take a walk, play a game, or concentrate on your work
projects. You may be pleasantly surprised to find that the craving has
subsided after some time has passed. If you still want something 20
minutes later, chances are that you are truly hungry. By giving yourself a
little time to take a pause before giving in, you may find the craving
will disappear altogether.
4. Drink your water
Sometimes all you need is just a glass of water, that's
all! Many times, we can mistake dehydration for hunger or cravings. Take a
moment and drink a glass or two of water; it may be just what you need.
And this has another side benefit too -- even if you
were truly hungry, the water will help to make you fill fuller (without
adding any calories to your daily intake), so you'll not need to eat as
much later.
5. Temporarily ruin your taste buds
After drinking your water, if you find that your
craving still does not go away and you cannot stop thinking about eating,
what you can try to do next is to disrupt your sense of taste or smell.
Try a strong mouth mint. Or you can brush your teeth or
dab some cologne or strong smelling ointment under your nose.
This may only work for a while, so you must get busy
doing something else to take your mind off eating. After a while, you will
find yourself not thinking of the craving, and before you know it, it is
already time for your next meal.
6. Giving in to your craving BUT only just a little
You will face the biggest danger about cravings when
you give in to them.
What happens to a lot of people is that when they give
in to the craving, they also lose control of how much they eat too.
Thus, please be extra careful when you decide to eat
something to satisfy your cravings.
Don't overdo it. Eat an amount that seems reasonable
and appropriate.
For example, you should never allow yourself to finish
an entire carton of ice cream or a whole bag of chips in one sitting. What
you can do is to take a small serving out and put the rest away.
Alternatively, you can buy small portions to begin with. In most cases,
you will find that the first few bites actually satisfy the craving
anyway!
7. Don't fool yourself
If you are dying to have a chocolate chip cookie, you
know that the low fat energy bar is not going to do the trick. So, what
should you do?
Well, there's no point trying to fool yourself.
That's right, go for the "bad" choice. But remember:
"Moderation, moderation, MODERATION!"
It is fine to allow yourself to indulge in what you
really want, provided you watch your portion size. You will not feel
deprived, and you'll be able to sustain these new healthy eating habits
for the long haul.
On the other hand, if you abstain completely from all
your favorite foods, you are more likely to eat that energy bar AND the
chocolate chip cookie.
Easy, right? I'm sure they'll be able to help you
manage your cravings better. So go ahead and try out the 7 tips above...
_today_!
Copyright 2005 Tracy Lee
About The Author
Tracy Lee is the owner of the "Weight Loss for Women Over 40" site. Get
the latest news, tips & tricks that can help women over 40 to lose weight
safely and permanently, and your complimentary copy of our Special Report
"9 Little-Known Insider Weight Loss Secrets To Help Women Over 40 Make
Those Extra Pounds Disappear" instantly here:
http://www.weight-loss-for-women-over-40.com/insidersecrets/
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