Conquer your cravings
Do you feel that sometimes you can’t resist that brownie or cookie that your coworker brought to work? Do you feel that in certain situations you don’t have control of what you eat? We all feel this way from time to time. These uncontrollable cravings are due to internal and external triggers, and most of the time, we have no idea they are acting on us! Even though we might not be able to resist our cravings all the time, we can learn strategies to help us successfully approach these situations in the future.
Here are some tips to help you make healthy food choices when tempted by cravings:
- Take a deep breath and think before you eat. Ask yourself: How is this food going to make me feel long-term? Will it make my stomach upset later? Will it hold me over till my next meal?
- Portion control. Sometimes we just want a slice of cake, but instead of having the whole slice, just have half and add a healthy element to the snack. Try a glass of water, 1% milk or maybe some fruit.
- Drink plenty of water. We often confuse hunger with thirst. Have a glass of water, wait a few minutes and see if you’re still hungry.
- Walk it out. Sometimes we become fixated on having a sweet treat. Going for a5-10 minute walk helps reset your brain. Plus, you get in some extra steps and a breath of fresh air!
- Talk it out. Have an accountability buddy that will encourage you to make healthy food choices!
The ONIE Project
Zheng, H., Lenard, N. R., Shin, A. C., & Berthoud, H. R. (2009). Appetite control and energy balance regulation in the modern world: reward-driven brain overrides repletion signals. International Journal of Obesity, 33, S8-S13.