An effective diet begins with a plan that maps meals and snacks based on foods that help you feel full longer.
Why? If you feel satisfied, you will be less likely to get up in the middle of the night and make yourself a ‘Dagwood’ sandwich.
Sometimes cravings can get the better of you. You may be tempted by a bakery on the way to work, want something sweet to cheer you up when you are down, or just reach for food from boredom.
The answer is to create a strategy for dealing with a craving as soon as you feel 1 coming on.
Planning how to cope with a craving.
Write down actions that you can take that fit with your lifestyle. This way, you will enjoy the alternative course of action rather than feeling like you are punishing yourself.
And if you are craving some food while you are reading this, well then here are 4 things you can do now to halt that feeling, as follows:
- Phone a friend. Sometimes calling in reinforcements can keep you on track or simply divert your attention from food. Try to find nonfood topics of conversation, and chat until the craving passes.
- Drink a tall glass of water. Being thirsty can feel like hunger. The American Council on Exercise suggests drinking 1 oz of water for every 1 lb of body weight over the course of each day.
- Take a focused breathing break. Use the next 3 mins to center yourself, this is helpful if stress is the trigger for the craving. Close your eyes and picture a nonfood item or activity that makes you happy.
- Take a power nap. Sometimes you are sleepy rather than hungry, and that can be a set-up for impulse eating. Chances are you will wake feeling refreshed rather than ravenous. Follow the nap with a walk or exercise rather than a snack.
Eat healthy, Be healthy, Live lively