Tips to help deal with cravings:
It’s not unlikely that the foods you crave may be high in sugar, fats and carbohydrates — such as pizza, chocolate, cake, chips and ice cream. These guilty pleasures can get the best of us all! Cravings can derail your efforts at weight control and may lead to binge eating, but you can learn how to manage them and stay on course with these tips.
Eat small portions of the food you crave
Eat something healthy first
Keep the food you crave out of the house
Change your thoughts and reflect on a favorite activity or another enjoyable image opposed to the food
Find a distraction-Cravings will usually pass within 15-30 minutes
Chew sugarless gum- This can help reduce hunger and cravings for sweet/salty snacks
Get enough sleep
Choose a healthier option to satisfy your craving with a low-fat- yogurt, pureed fruit, nuts, or frozen fruit
Distinguish Cravings from Hunger Have you noticed that when food temptations strike, it often has more to do with your mood than when you last ate? You may crave food to relax, relieve stress or boredom, soothe anger, or cope with loneliness, sadness or anxiety. Indulging in cravings during these emotional times may lead you to eat too many high-calorie, sweet, fatty foods. Everyone has a food craving at times — and yes, chocolate is at the top of most people's list. The first step to managing your cravings is being able to identify when you’re truly hungry. Learn how to recognize the difference between a craving and hunger.
Are typically the comfort foods we love like salt, sugar and fat
Can be emotionally driven by things especially during difficult times
Can cause feelings of euphoria at first but are quickly followed by feelings of guilt
Can increase for women during pregnancy or menstrual cycle.
Can increase during times of dieting
Can occur after recently eating
Is often done to pass the time (Boredom)
Usually experienced after not eating for a few hours
Can cause rumbling in the stomach, headache, weakness
Isn’t for just one specific type of food
Can be satisfied by a healthy snack or meal.
If you have a craving, distract yourself. Try calling a friend, listening to music, taking a walk or bike ride, reading, or writing. If a negative feeling is causing your craving, use positive self-talk, exercise or a fun activity to improve your mood.
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