9 ways to control cravings

Controlling cravings takes more than just telling yourself “don’t eat that.” When sweets, chips or late-night snacking start circling in your head, a better plan helps more than pure willpower.

That old idea from Muscle&Fitness Hers still holds true: it pays to stop a craving before it starts running you. Below are 9 practical steps that help you better tell appetite, mood and real hunger apart.

Why do you need ways to control cravings at all?

A craving is not always hunger. Sometimes your stomach really is empty, but very often your body is actually looking for rest, variety or quick comfort. That is exactly why cravings can strike on the couch in the evening, after a hard workday, or when you have eaten too little all day.

A simple truth: the more strictly you forbid yourself everything, the bigger the craving can grow. When a diet consists of nothing but a list of banned foods, one small cookie becomes almost a prize in your head. What helps against this is a calm system, not panic.

9 ways that help you keep cravings in check

1. Chew gum. Fitness model Kristia Knowles and fitness competitor Alissa Carpio have both said that sugar-free chewing gum helps tame a sweet tooth. Kristia preferred peppermint and cinnamon, because those flavors cut her sugar cravings. Alissa’s favorite was sugar-free Bubble Yum in peppermint and wild strawberry flavor.
2. Give in to your cravings sometimes. Perfection is not a realistic goal. Alissa took a deliberate approach: every Saturday she ate whatever she wanted, and she also allowed herself something now and then during her diet. A calm, pre-planned decision beats the moment when you eat half a bag simply because you couldn’t hold out any longer.
3. Find the reason. When a craving hit, Monica Brant asked herself: “Do I need food? Haven’t I eaten enough?” That question is useful. If the urge to eat comes at night, the cause may be tiredness rather than real hunger. Hunger is the body’s need for food. Appetite often reflects your mood. Once you understand why the craving came, you don’t have to devour Cheetos just because the thought popped into your head.
4. Take a shower, a nap or a walk. Changing your surroundings works surprisingly well. If you move away from the kitchen, step outside or give your body 15 minutes of peace, the craving may fade on its own. It’s not a magic trick, just a way of directing your attention elsewhere.
5. Give your teeth a healthier alternative. When Monica’s mental strategy didn’t work, she snacked on nuts or a Doctor CarbRite Diet Bar. Alissa chose low-sugar protein bars, sugar-free jam or rice cakes. She also drank diet Coke and black coffee to get sweet cravings and appetite under control. Before buying ice cream, it’s sometimes worth drinking a glass of water or a sugar-free drink, because thirst can disguise itself as hunger.
6. Don’t stock up on risky foods. If you know ice cream disappears fast in your hands, don’t keep a large amount of it at home. If your spouse loves ice cream, pick flavors that don’t tempt you as much. If your kids or guests want chips and cookies, buy smaller bags. Portions are easier to control when the whole supply isn’t within arm’s reach.
7. Find compromises. When a diet is too narrow, a slip becomes more likely. Over the course of the day you should get protein, carbohydrates and healthy fats. If you want something crunchy, rice cakes or popcorn work now and then. If sweets are your weak spot, add berries to your protein shake or use low-sugar jam.
8. Be realistic. If you still go looking for something sweet after low-sugar, low-fat food, a small portion of the real treat can be better than a large amount of a substitute. A few spoonfuls can be more satisfying than a whole cup of the fat-free version. Keep the portion under control: less than 300 calories, and enjoy every bite.
9. Get back on track. When Kristia and Alissa gave in to a craving, they didn’t write off the rest of the day. They ate a little of what they really wanted and carried on with their usual plan for the rest of the day. Alissa’s point was clear: don’t beat yourself up for long. If your lifestyle is healthy overall, there’s room in it for a favorite food now and then.

How do you choose the right approach for you?

You don’t have to use all 9 steps at once. Pick 2 or 3 that fit your biggest problem. If your cravings come from tiredness, start with sleep and a walk. If the problem is the stash of snacks at home, change your shopping cart. If your sweet cravings are strongest after a workout, plan a better snack for that moment.

Honestly, the worst plan is “I’ll just tough it out.” It does work for a few days, but not for long. It’s far better to build small brakes around yourself: sugar-free gum in your bag, smaller portions in the cupboard, a glass of water before you decide, and clear permission to enjoy something now and then.

A way to move on after a slip-up

One treat won’t ruin your diet. What usually does the damage is what comes after: guilt, giving up, and the thought that the whole day is shot anyway. That’s the moment to stop and think.

If you ate more than you planned, go back to your normal rhythm at the next meal. Don’t punish yourself by going hungry. Don’t turn your next workout into penance. Just carry on. A healthy lifestyle doesn’t mean you never get cravings. It means you know how to get back on track once a craving has passed.

FAQ

Does a sweet craving mean your body needs sugar?

Not always. Sometimes the cause is tiredness, habit, stress or a previous meal that was too small. Before you eat, ask yourself whether you’re really hungry or just looking for quick comfort.

Can you eat your favorite foods while on a diet?

Yes, as long as the portion is under control and the decision is a conscious one. Sometimes a small amount of the real thing works better than a large amount of substitutes that never fully satisfy the craving.

What should you do if cravings hit every evening?

Take a look at how you eat during the day, and at your sleep. If you eat too little during the day or are completely run down by evening, late-night snacking becomes much more likely.

Author: joker

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