Beating Food Cravings 101

You never know when they will strike. It is that piece of chocolate after a bad day, a scoop of ice cream after dinner, or a second glass of wine.

You give in, you feel guilty, and in most cases, this turns into a binge or reason to eat more!? I know, it does not make sense but we all know it happens.

Not only do cravings ruin our diet goals, but we also take a big self-esteem hit when we give into them.

There are 2 ways we need to approach look into crushing food cravings.

1. Prevention
2. In the Moment- Accountability

When it comes to prevention the first thing that comes to my mind is…

1. Always keep a snack handy. Having a low calorie snacks or a healthy treat on hand at all times is another one of my favorite ways to stay on track with your diet and beat cravings. Depending on your goals I suggest keeping protein powder, protein bars, tuna packets, jerky, nuts, or any food item that can be stored in the car, purse, or gym bag without spoiling.
2. Meal prep ahead of time. Bulk cooking is a great example of meal prep. This normally lasts up to 4 -5 days at a time. Meaning cook 5 chicken breasts, 5 cups of rice, 5 potatoes, prep 5 salads, etc. (you get the idea) Simply, you just prep and cook the amount of food you need for next 4-5 days.
3. Have easy access foods in the home. This refers to foods that are not bulk cooked. These foods are pre-packaged, pre-cooked, or pre-portioned. I ALWAYS keep a few of these products in my home for when I am in a pinch. Frozen vegetables, potatoes, and pre-cooked chicken breasts… microwavable rice, oats, and bagged vegetables… canned tuna, vegetables, soup, and beans… bagged cereal, nuts, and rice cakes.
4. Keep craving foods out of home. Make your home a safe place. DO NOT bring any foods into the home that you wouldn’t feel guilty eating. However, if you want cookies or ice cream, do not ban them, just buy one or two at a time and have a plan on eating them.
5. Out of sight- out of mind. Well, kind of. Keep foods out of arms reach and behind close cupboards. When you want a snack, portion of the amount you need and then put it away. No more mindless snacking.
6. Control your lifestyle. Your lifestyle, aka sleep, exercise, stress, relationships, work, can all create cravings.  Not getting enough sleep plays a huge factor in decision making. Sleep deprivation leads to impulse snacking. Increasing not only sleep but also exercise is linked to suppressing appetite and combats stress. Studies have show that breathing techniques, yoga, pets, and walking outside all combat stress.

So we covered ways to prevent cravings and over indulging but how do we stay accountable in the moment?

1. Take a Breathe. Deep breathing and counting helps in many decision making moments but it is great when you are fighting a craving. Take this moment to envision your goal.
2. Get up and move. Try taking a brisk short walk, take the dogs out, maybe go to the gym. This will help distract you while the craving passes.
3. Use social support. Having an accountability partner or a coach is a great tool to utilize. Find someone who can give you non judgmental support and who can be there at all times. Interaction combats loneliness and boredom which are two main factors that fuel cravings.
4. Do the broccoli test. IF you are hungry, you will eat a cup of raw broccoli. Therefore, when you have a craving ask yourself… “Am I willing to eat raw broccoli” to determine this craving is actually hunger or not.

If you follow all of the prevention techniques above you will have NO excuses to go out to eat, instead, an excuse to eat at home. In return this will save you time, money, and inches. It is a win win situation if I say so myself. The longer you practice these techniques, the easier saying no and staying on track will become. You will learn to distinguish the difference between hunger and cravings, leaving impulse eating in the past. Learning how to not act upon every food impulse you have is freedom.

Hope this helps. Until Next time.