I’m certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite snacks – and I’ll bet you aren’t a stranger to this either. The occasional indulgence isn’t anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some mindful control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you.
Here’s how to handle these cravings and get back in the saddle for your healthy routine.
Get to the root of your cravings
Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving. Find alternatives 80% of the time and all yourself some indulgences the remainder of the time. Eating healthy most of the time will drastically lower your cravings. So, finding the right food to fuel you will conquer cravings.
Be grateful
Practicing gratitude before a meal will alleviate the feelings of deprivation. Be truly grateful for the food before you, the people who worked to provide that food, and the awareness of how wonderful it is to have such an abundance of food around us that we have as many choices as we do.
Slow down when eating
Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes. Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.
Do something else
Cravings never last forever. The very first thing to do is drink water. Many people confuse thirst for hunger. Try to distract yourself – eventually, you’ll forget about your craving. Go for a walk, read a book, message your friends, sort the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that niggling craving.
Swap smartly
If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.
Keep your food cravings out of the house
You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.
Cravings will come and go, but when you’re armed with solutions to combat them, you’re putting yourself in the position to control the cravings, rather than being controlled by them.
My late-night secret to handling cravings and still get to sleep is to have a handful of raw nuts. It not only satisfies the taste and crunch factors, it helps keep my blood sugar levels stable overnight.
Try it and see if it helps you through the night. What works best for you to overcome cravings?
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