We all experience food cravings –whether dieting or not. However, you may experience an increase in cravings when trying to control your weight. The key with cravings is to manage them and not suppress them. Suppression will only lead to more cravings and possibly lead to overeating. Below some practical tips for managing food cravings, read on!
1. Expect Food Cravings.
If you are prepared, managing them will be easier. Try to stock your with healthy substitutions. Craving chocolate? Try a fat free pudding cup or individual portion of low-fat chocolate ice cream. Craving salt? Try a 100-calorie pack of salty snack mix. Small treats can easily fit into a healthy diet!
2. Where is the “Hunger” Coming From?
Try to distinguish if your stomach is sending the message or your mind. Many of us eat in response to emotions such as stress, sadness or boredom. First, rate your hunger on a scale of 1-5 (1 being starving and 5 being stuffed). If you are not a 1 or 2, ask yourself how you are feeling and what you can do instead. For example, talk a brisk walk, call a friend or take a bubble bath. This process will help you become an intuitive eater and connect with your feelings of hunger and fullness.
3. Reflect on your Progress.
Think about how far you have come and all the positive changes you have accomplished. Accentuating the positive (on a daily basis) keeps you motivated and keeps the momentum going. Try writing down 3 things you feel good about at the end of each (no matter how small you think they might be).
4. Cut calories elsewhere during the day.
If you find late night snacks are just finding their way into your diet, find a way to cut calories from other meals and snacks. Focus on cutting “extra” calories vs. healthy calories. For example, use less mayo or cheese on your sandwich, less creamer in your coffee or cut back on portions of meat.
5. Evaluate your Eating Habits.
Your cravings could very well be validated. Are you skipping meals, eating well below your calorie needs for weight loss or denying certain foods or food groups? If so, cravings can be your body’s natural defense mechanism. Remember, all foods can fit in moderation and skipping meals or eating too few calories will only work against weight loss in the end.
Sweet Treat Substitute – Cinnamon Apple Snacks
2 cups red and green apple slices, peeled
½ tsp cinnamon
¼ tsp apple pie spice
½ cup golden raisins
¼ cup chopped walnuts, pecans or almonds
1. Preheat oven to 250. Spray baking sheet with cooking spray.
2. Combine apples with spices and toss. Transfer to baking sheet, arranging in a single layer.
3. Cook for 1 hour. Allow to cool. Combine cooked apples with raisins and nuts. Place in snack-sized zip-top baggies and refrigerate.
Servings: 4
Nutrition Info: 115 calories, 1 g protein, 21 g carbs, 4 g fat, 0 g saturated fat, 69 mg sodium, 2 g fiber.
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
