By Coach Meredith
Food cravings tend to derail our weight loss or fitness goals. Cravings are a natural and normal response to meeting a need, however we don’t always need to give in to an edible object. Learning how to control our cravings is key for our health and wellness. We can reduce our overall susceptibility to acting on them and ultimately reduce the effect it has on us.
Here are some tips to help control and satisfy those cravings:
Our hunger cues can be both physiological or hedonic. This means either our bodies are actually hungry or we saw something appetizing and it set off hunger pangs. If it’s the latter, try something as simple as breathing. By changing our breath, we can change how we feel. Long, deep exhalations help to ease anxiety, which also helps you fight cravings. Very slow breathing, about nine breaths per minute, has also been found to possibly help reduce food cravings.
THINK ABOUT IT
Justification is the enemy here. When someone eats something they probably shouldn’t have or has too much of something, they typically use justification as to why they were “allowed” to have it. For example: “I walked my 10k steps today, I can have this brownie Blizzard.” Although it may seem hard in the moment, being logical and actually thinking about why you need the food, can help to stop a craving. Are you actually physically hungry and are in need of energy? Or are you just bored? If you track your calories or macros [macronutrients], you are able to easily see if you’ve hit your goal for the day. This helps you to see that you don’t “need” that ice cream, you just “want” it.
Procrastination isn’t always a good thing, but it might help you with your cravings. Taking a brief walk or doing some physical activity for 3-5 minutes has been known to help decrease the thoughts of food. Also replacing that craving by playing a game or reading, helps to reduce overall snacking. Using an app like Stop, Breathe & Think or Headspace and doing a short meditation is another great way to distract yourself from those cravings.
Eating on a consistent schedule helps us to keep our blood sugar levels stable which in turn helps us to avoid the crash and cravings that follow. Whether you’re a 3, 5, or even 6 meal a day person, this strategy will surely help fend off the unwanted cravings.
HAVE A BACK-UP PLAN
It’s always a great idea to have a Plan B for your nutrition. For example, if mornings get too crazy trying to shuffle the kids out of the house and you don’t have time to make breakfast, keep five ingredients on hand that you can toss in the blender to have a quick, healthy smoothie. Or what happens if you pack everyone else’s lunch and forget your own? Have a plan to know exactly where to go for a healthy lunch option. Having a plan in place will make you less likely to eat just anything.
There are my top tips to fighting off those annoying food cravings and saving you the extra calories. And don’t forget to DRINK PLENTY OF WATER as it is getting hot outside (another food craving fighter).