Strategies for Cravings
Cravings for various foods are common with all of us. Usually those cravings occur when our body and brain are not occupied. Rarely do we have them at work, because our focus is on the task at hand. Also, it's highly unlikely that we will have food cravings while exercising, unless we have depleted our glycogen stores to such an extent that without food we will ‘bonk'.
Cravings occur more often when we are by ourselves, after work, or between supper and bed. Fatigue and boredom are triggers, as are various family stresses that might be occurring. Always remember that you rarely want food out of true ‘stomach' hunger. It's simply that your mind (triggered by a thought or emotion) knows there is food nearby, and it is ‘soothing' to the soul; (temporarily...until the guilt of eating sets in later).
There are a few things you can do to help you get by those quick grabs for food.
1) If you can only wait for a while that craving will disappear. Try to distract yourself and do something. Get away from the kitchen. Look at your watch and give yourself 20 minutes. Usually by that time your mental hunger has gone. At the same time however, realize that the food is not necessary. You will not die of ‘hunger'. Remember also, that you will have a great sense of personal satisfaction later if you don't give into that emotional urge.
2) Make a cup of tea, or just drink a glass of water. Sometimes all we need is the mechanical need to have something move from hand to mouth. Chewing gum is another option.
3) If the urge for oral gratification with some type of food is overwhelming, try to force yourself to have a lower-calorie, higher-protein option first. (For example, a small piece of cheese, hummus and veggies, or a handful of almonds.) If sweet is what your brain wants, mix Greek yogurt with some berries instead of having ice cream.
4) Occasionally we still want to give in to that desire. If that is the case, at least portion yourself a small amount and enjoy eating it slowly. Remind yourself that you will NOT go back for seconds.
5) When we give into excessive treats we all feel guilty. We know we are eating unnecessarily. That being the case, we must always be thinking ahead. If you can pause and gain control over your food urge, you will feel great about yourself AND your self-control later.
Keep working on understanding your trigger foods and your trigger times to eat. Slowly you will be eating less of your trigger foods, and be less likely to eat when alone or in the evening or after work. Then, you will have control over food; no longer will food have control over you.
Keep on trying. Do not get discouraged. Never give up. You can do it!
Dr. Doug