Last week I started getting really intense cravings for food. Like, when I went to the store, all I could think about was the chips and the sweets. That went on for about a week. How do you calm those cravings down?
Well, I follow the Beck program, so first I read all of the reasons I have written about why I want to lose weight and the things I wrote after the last time I either 1) gave in to a craving or 2) made it through a craving without giving in. (i.e.: I pump up my internal motivation)
Then i'll do something contrary to eating- a walk with the dog. OR I'll have a drink- usually tea of some type that would go horribly with sweets or chips- like a citrus blend.
I had a friend who used ot be able to use aversion techniques to stop herself from cravings. Imagine bug legs in the chip bag or in the chocolate bar. If you happen to like bug legs, you could try something else disgusting
On a final note, are you eating a balanced diet and taking a multi-vitamin? Some cravings are triggered by actual physiological needs, while most others are force of habit.
Initially, I just pushed through them. I challenged myself to 1 month 100% on track. I knew that if I told myself I could never have those foods again, I would fail, but I needed to break the habit. So I went really hardcore for one month, and after that month, I was aloud to have moderate splurges. The first 2.5 weeks were aweful. But, by the end, my cravings were much less frequent and less intense.
Now, sometimes I give in to a craving. But with red light foods, I make sure it's portion controlled. Individual size pizza instead of a big one and kidding myself about saving some for later. Or the tiny single serving ice creams they have at the store now.
Also, never go to the grocery hungry and always make a strict list! I found myself on the verge of buying all kinds of junk today because I went hungry. As soon as I recognised this I grabbed the items off my list ONLY and got the **** out of there.
Last week I started getting really intense cravings for food. Like, when I went to the store, all I could think about was the chips and the sweets. That went on for about a week. How do you calm those cravings down?
I calm them down by giving in, and using them to improve my self control. If I want chocolate, I will take a small portion (about the size of a Hershey's Kiss) and eat it very mindfully and slowly. That means not doing anything but attending fully to the experience of consuming this morsel of chocolate. Unwrap it, put it in front of me, smell it at least twice (the smell of chocolate is a big part of the appeal). Take the smallest bite and hold it on my tongue until it dissolves into nothing. Wait at least 5 minutes and then take another bite using the same process.
If I still have my craving, I will allow myself another small morsel (about 25-50 calories worth) in 15 minutes. This is a way of training delayed gratification. If after 15 minutes, I'm still in dire desire, I eat it the same way as the first one.
Repeat this process up to 100 calories worth of chocolate (4 Kisses or whatever) then stop.
The main point is to learn to put off acting on your desire while still fulfilling it. This has worked a dream for me. It may not work for anyone else.
I eat almonds. Almonds are great because they become redundant pretty fast and they're hig in protein and good fats.
After you've eaten a hand full of almonds, I don't feel like eating anything untl my next meal comes.
An in contrast, almonds are the worst thing for me to go near when I'm snacky. They always make me want more - this "I don't feel like eating" thing you describe is not my experience with them at all. And they are so calorie-dense that I can eat 400 calories worth in no time. Awful, awful choice for me.
I may not have good advice to offer, though, because I don't get "cravings" the way people describe them here - that feeling that you have to have ONE SPECIFIC THING and nothing else will do. I've never had that experience.
I do get snacky, where I want something but not something specifically. When that happens I have to evaluate what's going on -
* Am I actually hungry, and not merely antsy or looking for a distraction? Do I have calorie allotment for a snack? Then I eat a healthy snack. Since I don't have cravings for particular things, it doesn't matter what the snack is, just one of my usual healthy-snack choices - apple, orange, small bit of cheese, boiled egg, plain popcorn, etc. Whatever I have on hand.
* If I am not actually hungry, or I don't have calorie allotment for a snack, then it's time to drink more water, and do something that takes food out of the equation, like going for a walk, getting immersed in some bit of work or learning or activity, etc. In that case there is nothing to do but power through it - this is part of the hard work and focus of the process for me. There's no way around it, I just have to use discipline.
An in contrast, almonds are the worst thing for me to go near when I'm snacky. They always make me want more - this "I don't feel like eating" thing you describe is not my experience with them at all. And they are so calorie-dense that I can eat 400 calories worth in no time.
Yes, but 400 calories worth of almonds is WAY better than 400 calories worth of cheesecake or doritos chips.
Almond are full of protein and nutrients. Proteins take a lot more energy to be broken down and consumed and will boost your metabolism. So if you're going to snack on anything, you better snack on something that is protein rich...
Yes, but 400 calories worth of almonds is WAY better than 400 calories worth of cheesecake or doritos chips.
Either way, 400 calories over my plan is going to stall out my weight loss. And if you read the rest of my post, you'll note that the snacks I choose instead of almonds do not include cheesecake or Doritos. There are other healthy snacks to choose from, besides nuts.
Quote:
Almond are full of protein and nutrients. Proteins take a lot more energy to be broken down and consumed and will boost your metabolism. So if you're going to snack on anything, you better snack on something that is protein rich...
If I am going to snack on anything, it's going to be something that satisfies my hunger without tempting me to go overboard. And for me - for me - almonds ain't it.
I like protein-rich snacks too, which is why I choose things like strained yogurt, a small amount of cheese, a boiled egg - usually combined with something bulky like an apple or some veggies to help me feel satiated. But for me, not almonds - they are gone in an instant and leave me reaching for another handful. I don't find them satisfying in the least, at least not in amounts that I can comfortably fit within my calorie budget.
It's great that they work for you, because as you point out they are a great whole food with lots of nutrients. But they aren't the answer for everyone - lots of people find, like I do, that they are just too calorie-dense and more-ish to be useful.
Usually if im craving something sweet i go and get me some fruit. I like to chop up some red apples (sweetness!), grapes, and strawberries and make a little fruit salad. Works pretty well for me. Sometimes when I just have the munchies I just grab some whole wheat crackers and some natural peanut butter. By the time i get to the 3rd cracker, im satisfied lol
Within your eating plan do you consume a lot of sugar? Even fructose (sugar from fruits) can trigger sweet/carb/junk food cravings. If you find your cravings to be bad enough to warrant writing about them, I would assess the amount of hidden sugars you are consuming on a regular basis.
Unfortunately a lot of the food we eat is high in sugar without us thinking about it. Milk, yogurt, low fat cheeses, fruits and sweeter vegetables can cause the same insulin rush as candy or soda.
How do you calm intense cravings??
