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Conquer Food Cravings

A craving is an intense desire for something-some food or substance such as alcohol or nicotine. Food cravings can be triggered by hunger, deprivation from overly restrictive dieting, or negative emotions such as anxiety, anger, boredom, or loneliness.

Most food cravings are psychological, although some people are convinced that carbohydrate cravings are physiological and therefore irresistible. In fact, the desire for sweet foods is probably hard-wired into our brains, as is the drive for obtaining pleasure. No matter the source of a food craving, there are ways to resist giving in to cravings.

1. Avoid becoming hungry.
Be sure to eat three meals a day plus planned snacks. Never go more than 3 or 4 hours without eating. Skipping meals only intensifies hunger and deprivation.

2. Don't declare certain foods "forbidden."
Doing so sets up deprivation and resentment. Learn to eat everything in moderation. If there is some food that is particularly troublesome, put it on the once-in-a-great-while list until you feel safer with it.

3. Catch a craving early.
A craving starts with a thought of something good to eat. It can be triggered by encountering a situation in which you see or smell tempting food, or by just thinking of something good and dwelling on the idea. If you encounter a tempting situation, leave immediately if possible. Go to the kitchen and get a big drink of water or fix yourself some herbal tea. Cross the street if you encounter a bakery window or an outdoor café with people eating. Avoid the food court at the mall. If a thought about eating something pops into your head, turn your attention elsewhere. Get busy on a project or talk to yourself out loud about something other than eating. Don't dwell on thoughts of food or eating.

4. Temporarily ruin your taste buds.
If you can't stop thinking about eating, disrupt your sense of taste or smell. Suck on a strong mouth mint or gargle with mouthwash. Brush your teeth or dab some cologne or strong smelling ointment under your nose. This only works for a while, so get busy doing something else to take your mind off eating.

5. Ride out a craving.
Cravings peak and subside like waves on the ocean. Plan to "surf the urge" by telling yourself to wait 10 minutes and then decide. In the meantime, get busy doing something else.

6. Minimize the damage.
If you must eat, don't overdo. Eat an amount that seems reasonable and appropriate. Then enjoy it without guilt.

7. Use the five D's.
Beat a craving by delaying at least 10 minutes before eating, distracting yourself in the meantime, distancing yourself from the temptation, determining how important it is for you to eat the food you crave, and deciding how to minimize damage if you do eat.

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Dr. Joyce Nash is a clinical psychologist providing therapy to adults, adolescents, and couples for a variety of problems and issues. She is the author of several publications, including Maximize Your Body Potential, The New Maximize Your Body Potential and Now That You've Lost It, one of the first publications to focus on maintaining a weight loss. Over the past 20 years, Dr. Nash has appeared on a number of radio and TV programs discussing various topics such as eating disorders, weight management, body image, anger, cosmetic surgery, and health psychology issues. In addition, she is frequently interviewed by reporters and writers on these and other psychological topics. Dr. Nash practices in San Francisco and Menlo Park, California.