It is an unfortunate fact that, for most of us at least, cravings do not just disappear through effort of will. Being on a healthy eating plan will not eliminate the desire for a chocolate bar, a frozen cappuccino, or other high sugar or high fat items if they are your weak spot. Although will power is an essential element in resisting the temptations that are calling your name, cravings can be managed through other means as well.
First and foremost, ensure that you are on a proper, healthy eating plan. Some people diet by simply skipping meals. This virtually guarantees excessive cravings. Foregoing lunch or breakfast will lead to extreme blood sugar swings and nutritional deficits. This leads the body to create signals that translate into cravings for what it lacks, which obviously makes dieting that much more difficult.
A successful diet requires the overall calorie intake to be lowered to less than the body uses for energy, but neglecting to eat properly results in more problems than benefits, and is really not healthy. When cravings do strike, resist the temptation by storing only healthy items around. When a chocolate bar is still at the store it has a less powerful pull than when it is in the cupboard, only a few steps away. Keeping a jar of peanut butter in your food pantry may be more torture than test of will power. If you are prone to cravings, keeping these items on hand sets you up for a fall before you even begin.
Keep a supply of fruits, carrots, and other healthy snacks on hand to nibble on when the urge strikes. I know, a carrot is hardly a replacement for your favorite dessert but your brain will gradually retrain itself. Trail bars and other snack-style foods are fine but be sure to check the quantity of sugar or saturated fat that is contained in it. Sometimes, these items are designed for hikers who require a quick burst of energy while they are marching up a mountain- this is obviously not suitable if you are sitting at a computer or trying to lose extra pounds. Ensure that these items are low in calories, low in sugar, and low in fat.
Since even dehydration causes the body to produce signals that may be misinterpreted as hunger, ensure that you don't skimp on water. Keeping your body well hydrated leads to a reduction in cravings, especially for sweets. Of course, you should also take care not to over-hydrate your body, since this can cause problems to your health by resulting in an electrolyte imbalance. Be careful not to become bloated, but remember that a slightly full feeling from water will also reduce food cravings.
Ensure that you eat a balanced meal before going grocery shopping. Resisting the brightly colored packaging of your favorite treat will be difficult as it is, don't exacerbate this by having a grumbling tummy as well. Give yourself every assistance by avoiding the isle if you can, but at the very least don't be hungry when you see it. If necessary, take along an apple or some dried fruit to nibble on in order to help resist the temptation.
For some people, stopping all “goodies” at once is the method of choice- going “cold turkey” so to speak. For others however, total restraint leads to severely increased cravings. If you fit into the latter category, try to work out a schedule whereby you slowly reduce one item, and then another etc. Otherwise you're almost talking yourself into giving in. Indulge in small portions of the items you desire. Remember that on ounce of chocolate once in a while is not going to ruin your diet- in fact, it contains beneficial antioxidants that are beneficial to your health. The key, like so many other aspects of diet, is moderation. Keep the quantity under control. Moderation is often the best method and can produce the best results. But continually telling yourself “just one more” is going to get you nowhere and it will undermine your efforts, as well as make you feel guilty.
Remember to keep your eye on the goal. Remind yourself daily why you are making the effort to eat healthily. Whether it is to lose weight, or to optimize your overall quality of life, to become fit, or to increase your self-esteem and confidence, keep your target at the forefront of your mind. Visualize yourself achieving these results, and the added benefits that will come along with them. Realize that giving in to over-indulgence puts you farther away from your goals. Stay positive and keep trying, and your cravings will slowly decrease.
