Cravings are one out of the many habits that us normal people usually have a problem kicking. Studies tell us that it’s fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.Having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy…not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go. Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related or are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
– If the food isn’t available, you can’t eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
– Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
– Sometimes, even recognizing that a craving is about to happen doesn’t seem to help. Don’t beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
– Get enough sleep. There’s no doubt that exhaustion will lead to cravings.
Never give-up. When you “slip”, press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Make an effort to practice restraint most of the time, but don’t get legalistic and unstable in your weight loss approach. Think moderation and not abstinence at all times!
Understand that self-control and discipline by themselves, won’t cut it! If you depend totally on yourself for control, you will fail. Keep in mind that supportive relationships are a requirement to adapt efficiently. If you do not currently have a support network, start building one TODAY.
Extra Tips Regarding Food Cravings and Goal Planning:
– Exercise. In fact, it increases feel-good endorphins that cut down on your cravings. For this reason, try to get at least 30 minutes of physical activity every day.
– Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your “craved” food.
– Substitute with low-fat foods and complex carbs. For example, if you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
– Never skip a meal. Eat every three to five hours. In addition, try six smaller meals or regular meals with nutritious snacks.
– Understand that hunger craving potentially link to stress related situations. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths. As a result, all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. In other words, substitute pleasurable experiences for comfort foods.
– Distract Yourself. From here on, do anything other than cave-in to your desire for food and keep doing it until the cravings subside.
One final thought, take a look inside your refrigerator and kitchen cabinets and do some general “house cleaning.” Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. In conclusion, a little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!