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:: Stop Food Cravings
Put an End to Food Cravings
Most of us are "regular"
people. We don't eat the perfect diet all the time and have our
struggles with food, same as everyone else. But 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.
Many people struggle with food "cravings." 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.
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 God
forbid, 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. When you're tired, you're more likely to crave
things.
- Never give-up. When you "slip", press-in, bear-down,
get a grip, do whatever is necessary to re-gain control. Try to
practice restraint most of the time, but don't get legalistic
and un-balanced 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. Forming caring and supportive relationships is required.
If you do not currently have a support network, start building
one TODAY.
- Exercise. It increases feel-good endorphins that cut down on
your cravings. 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. 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. Try six smaller
meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related.
Practice other ways to treat chronic stress – a walk in the park,
spiritual connections, a cozy fireplace, baths...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.
Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite.
Drugs used for the treatment of depression and bipolar disorder
can be appetite stimulants. Other drugs, both prescription and
over the counter, may influence appetite as well. If you are on
a medication, and troubled by food cravings, discuss this with
your doctor or pharmacist. You may be able to find an alternative
that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are
the devils workshop? Get busy. 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. A little forethought
and careful planning will go a long way for improving your chances
of success.
Eat wisely, be happy, and live long!
About the Author
Joe Serpico is webmaster at aa-fitness-guide.com.
For much more information regarding exercise, health, nutrition,
and fitness, visit http://www.aa-fitness-guide.com
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