We all know that summer is coming ... and we all want to drop a few (or several) pounds before we hit the beach. But all too often food cravings overpower the best of intentions. So how do we control those pesky cravings and have diet success? The April issue of Women's Health offered some tips from a weight loss coach and nutritionist
Here Are 6 Tips to Control Your Cravings:
1. Banish hunger. Eat regular meals that include complex carbs, protein, and a little healthy fat -- this combo will keep your blood sugar steady and keep you from feeling famished.
2. Identify triggers. Ever try to give up a bad habit? Triggers can sabotage even the strictest dieter. Keep a food log and record your moods, stressors, and pre-meal hunger. You should be able to see what sends you to the cookie jar -- and learn to avoid it.
3. Wait it out. Wait 20 minutes after a stressor -- it takes that much time for brain chemicals to re-balance after a stress-attack.
4. Drink something. The brain sometimes tells you it's hungry when you could actually use some H2O. Try a glass of water or a cup of herb tea and see if the craving passes.
5. Blow it off. If you absolutely must stick something in your mouth ... make it sugar free gum. One study shows that gum-chewers had less cortisol (the stress hormone) than non-chewers.
6. Look on the Light Side. Laughter cuts stress, releases feel-good chemicals, and burns calories (yes, burns calories!) If only there were hilarious work-outs.
1 comment:
I am recovering from an eating disorder and I 100% agree with documenting your triggers and understanding the difference between emotional feelings (which may cause you to eat)and hunger (are you hungry for food or hungry for attention - maybe you understand a food "craving" to be a way to solve a stressful problem or hard day).
This has been huge for me and I believe is what is helping my recovery, because I can see that I was eating out of loneliness or sadness.
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