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Where Does The Craving Come From?
The next time you pick up a food that you are craving ask yourself why you are eating it. Many cravings are in fact due to psychological causes (such as stress, and anxiety) and not actually as a result of a nutritional deficiency.
Try to become aware of your emotional triggers for eating so these triggers can be avoided, or at least addressed.
If you know that stress causes you to crave and overeat, then try to find an outlet to relieve the stress. Are you craving because you are bored? Find an activity to occupy your time.
If you notice that the craving is always linked to a certain activity (such as reading the newspaper or watching television), try changing your routine. Something as simple as reading a book may help.
Try changing the activity altogether. Try something like exercising. Exercise stimulates the feel-better chemicals called endorphins and improves your mood. Try taking a warm bath, call friends and family, or just wait it out for 15 minutes.
Very often you'll find that the craving has lost a lot of its strength by the time the waiting period is up.
Some cravings for food are actually thirst in disguise. Since most of us walk around dehydrated (see my article on water). Half the time what we perceive as hunger is really thirst. You can test that by drinking a couple of glasses of water; maybe some Crystal Light. Again wait a few minutes to let the crave pass.
When Do You Crave?
Knowing when you have cravings is important because it may indicate fluctuations in blood sugar and insulin levels. If your cravings are at night, eat smaller carbohydrate meals throughout the day to smooth out the blood-sugar levels that will feed the need for sweets later in the day.
Also do not diet by skipping meals or starving yourself, especially if you are exercising. It is almost impossible to control night cravings if you lack calories.
Controlling Night Cravings
The following is a partial list of suggestions that may be of assistance in controlling the "infamous night cravings" that often derail many dieters from reaching their goals:
o Eat large portions of vegetables and moderate portions of lean protein, whole grains, beans, fruits and nuts.
o Avoid eating carbohydrates by themselves. Instead, mix them with some protein and fat, but watch the quantity.
o Throw out any temptations in your pantry. Replace them with good food options.
o Keep busy so you will be distracted from thoughts of food (try working with your hands).
o If you are very "oral" and need to keep your mouth busy, try sipping warm non-caffeinated herbal tea like chamomile. This can also have a stress reducing effect that may get you to bed earlier, thus reducing the chances of binging.
o Delay at least 10 to 15 minutes before you eat so that your action is conscious, not impulsive. Most cravings will dissipate after 15 minutes. If you still crave the food, determine how important it really is for you to eat the craved food vs. the impact it will have if you eat it.
You do not want to find yourself even more depressed afterwards. This will then feed the culprit rather than stopping it (the all to common vicious cycle of stress and depression eating).
Be Careful About Moderation
For some, eating what they crave in moderation will stop the binging. For others it can start the binging process, making them feel guilty and crave the food even more.
Conclusion
By evaluating cravings, and objectively determining trends and triggers you will have the knowledge (and the power) that you need to control cravings so they no longer control you!
Article by Jeff Behar
Courtesy of BodyBuilding.com
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