7 Ways to Control Your Food Cravings
Ah, cravings. We've all had them. They strike fast and hard. Before you know it, you've downed handfuls of potato chips or half a dozen chocolate chip cookies. Not the best reaction for weight loss.
But contrary to popular belief, you can control your food cravings. Try these tips, and you'll begin giving in less often when those cravings hit.
Confront the thought of the food directly.
Make a reasonable decision. Ask yourself whether you really must have the food that's popped into your mind? Making statements such as, "I know I'm not hungry, I don't have to eat a food every time I think of it" or "Each time I think about a food and do not eat it, it will become easier" can help.
Substitute your food thought with another thought.
Replace food images with other thoughts or images (like how you'll look after your weight loss, compliments you recently received, etc.). Thinking of alternative images will work better than trying to stop particular food cravings.
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Distract yourself.
Engaging in activities that keep your hands busy is particularly helpful in controlling your food cravings and aiding your weight loss. Some ideas: writing a letter, doing chores around the house, calling a friend, brushing your teeth, taking a bath, or taking a walk.
Make a plan to give in.
Set a specific place and time and how you'll fit the food into your daily and weekly plan. This will allow you to look forward to eating the food rather than eating it randomly and feeling guilty for doing so later.
RELATED: How To Actually Stop At Just One Bite
Purchase it in small quantities.
Have the food but limit the quantity (for instance, buy a single serving of cookies, which may have four cookies to a pack rather than a dozen) to decrease the chance of overeating.
Eat it with others.
If you're concerned that you may overeat the food you're craving, and you normally eat more reasonable amounts when you're around other people, eat it in front of others, especially those who support your weight loss efforts.
RELATED:7 Ways to Keep From Overeating
Assess your situation.
If you crave a cupcake because you haven't eaten for a while and you just saw a cupcake commercial on TV, you're better off eating something nutritious first, and then determining whether you need to have the cupcake.
Written by Angie Makris, PhD, RD, for Prevention
More from Prevention:
What Your Food Binge Really Means
The 15 Worst Things in Your Lunch Bag
How to Prevent Sugar Cravings
