Controlling Cravings

Cravings are a part of life. They are not a bad thing. Don't beat up on yourself for feeling them. Cravings don't have to be avoided at all costs either. Remember, moderation is the key.

I HIGHLY suggest the website http://www.hungry-girl.com She sends out daily e-mails with recipe swaps and grocery store finds. It's been a great help. I use the site when I'm experiencing cravings a lot. "I want _______, show me a way to make it healthier."

When you start to feel a craving, ask yourself the following questions:

Are you really hungry right now? Or do you just want to eat? Do you want to eat because you're bored? Am I really just thirsty? Do you want to eat because you're stressed/emotional and want some comfort? 

I wouldn't say that I am an "emotional eater," but I definitely eat when I am stressed out. I eat for comfort. I listen to my cravings, definitely. I eat chocolate. Sometimes almost every day. And yet, I still lose weight. If you can identify WHY you're feeling the craving, it can help you control it. I can enjoy one piece of dark chocolate, and be fine. But you have to ENJOY it. Go outside and slowly, luxuriously eat that treat. Go slowly on the cake. Savor each bite. Make it last.

If you're feeling cravings because you're bored, find something to do. Take a break from work and go outside and walk around the block, clear your mind, call your mom while you're doing it. Distract yourself from the obsessive thoughts about quesadillas. If it doesn't go away, have a quesadilla for dinner. It's not the end of the world.

Many Americans are dehydrated and the body responds by telling us to eat, because hopefully we'll eat something with a lot of water in it, or that we'll wash the meal down with water. Another way to respond to cravings is to follow the good health guidelines (servings of water, fruits and veggies, diary, and good fats). If you're feeling hungry, and you haven't had all your servings of good stuff yet, take that as the opportunity to meet it. The fruits and veggies are 0 points, so they keep you full/are a great snack. I view water as the body's cleanser. It flushes all the bad stuff out of the system. Most Americans are dehydrated, which slows down the metabolism. Lots of water keeps the body working to process it, and cleans out all the gunk that's inside. A yogurt as a snack is good too. I hadn't been doing the good fats very well, and my cholesterol levels are showing that. Working out will also be good for you.

A good thing to ask yourself is: "In the big picture, is eating this burger? (or not eating this burger) going to make or break my life or my weight management?" Making a "bad" eating decision on occasion is not going to ruin your weight loss. I always prefer the term weight management because one day you're going to stop losing weight, and have to maintain the same weight, and if you can't successfully make that transition, what's the point? Slow and steady wins the race. If you can control your cravings, by giving in to them occasionally, but ignoring them more, you can better succeed. I've maintained by weight for 3 months now, and I've actually lost a few additional unintentional pounds. I still eat my "junk." I don't starve myself. I actually go out to eat A LOT. I've just learned how to make better eating decisions. Choose quality and flavorful foods. Is this a unique, delicious dish that is worth the $ and calories? Or is it bland and run of the mill and I should choose something better?

A friend made an excellent suggestion to me: If the banana/apple on your desk doesn't sound good to you, you're not really hungry. Use that as a litmus test for if you're Bored!Hungry, or wanting a specific food even though you're not hungry. Sometimes, I eat pro-actively, "I am going to make sure I'm full before the birthday party at work, so I'll only have one helping of cake."