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
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/
This article is available for reprint in your ezine, website or e-book. You MUST agree not to make any changes to the article and the RESOURCE BOX MUST be included WITH A LIVE LINK back to our website. Otherwise reprint is prohibited.
cheap limo service Lombard .. Lockport Chicago limo O’HareThe general approach for treatment of obesity is to suggest... Read More
Obesity raises the risk of various types of cancer. And... Read More
It's calorie-free, inexpensive and easily obtained - yet few people... Read More
It is not recommended to lose more than 1 pound... Read More
You have noticed your obese friend suddenly slimmer. You want... Read More
Any dietary plan on the market has some portion of... Read More
Whether coming from a close friend, the nightly news or... Read More
Are you dieting your way to bone loss?Are you aware... Read More
Are you weighted down with delusion, depression and on the... Read More
Here come the candy canes. In our house, Santa always... Read More
You may be considering a low carb diet program, but... Read More
The main reasons most people have difficulty maintaining their ideal... Read More
Your health is affected not only by how much body... Read More
Experts tell us that overweight or obese children have reached... Read More
Negative thoughts, symbolic protection, being who we really are ........ Read More
Adaptation is the most important concept I teach. The human... Read More
Are you overweight? Then you probably want to lose some... Read More
Many physical problems are related to obese condition, like difficulties... Read More
Healthy eating has become part of your life, but you're... Read More
At around ?350 pounds a treatment, Lipo-Dissolve the so called... Read More
Good health is all too easily taken for granted until... Read More
Yep, it is that time of year again! Time to... Read More
Most of us are aware of the AA axiom of... Read More
America is a nation of self-disclosers, amiably acceptant of our... Read More
Some people think that skipping breakfast will help them lose... Read More
limo O'Hare Glen Ellyn ..Diners have become more health-conscious the last few years, and... Read More
Losing weight is a struggle that many of us face... Read More
Weight Loss is something that many Americans struggle with. In... Read More
There are a lot of "crash" diets out there that... Read More
Being overweight is no laughing matter. For those who are... Read More
If you're serious about losing weight and getting fit, you... Read More
All weight loss diets make you FatThat's right, because on... Read More
With the growing epidemic of diabetes and obesity in our... Read More
It seems like everywhere you turn, there is someone trying... Read More
As a low carb dieter, you have probably been bombarded... Read More
How did a thin person like me become overweight? My... Read More
At the beginning of December, WeightWatchers.com announced the release of... Read More
Chances are if you've stepped foot in a gym or... Read More
From the book Spider's Big CatchLike many people, I've decided... Read More
You have noticed your obese friend suddenly slimmer. You want... Read More
Here are seven tips for getting the calories out of... Read More
Let's take a look at how your attitudes and perceptions... Read More
You may have read the old stories about how much... Read More
Are you unhappy with your current weight but aren't "motivated"... Read More
Metabolism is essentially the speed at which our body's motor... Read More
You may not like what I'm about to say, but... Read More
There is never any absolute certainty about what the nutritional... Read More
Both men and women around the world are becoming fatter... Read More
Cellulite is a condition for which cures are commonly sought.... Read More
Are you considering a low carb diet? If so you... Read More
Weight Loss |