Cravings can be one of the most powerful adversaries against weight loss and healthy eating. They can strike mid-day as your energy levels drop, in the evening when you're winding down, or during times of stress. They can disrupt your day, your concentration, and "undo" your entire day of "being good". In order to beat your cravings for sweets or salty treats, you need to understand where those cravings come from.
In the past, our bodies would respond to a lack in a specific nutrient via cravings. It is the body's alarm system that something is low or lacking. But in our modern-day society, we have access to all the essential nutrients our body needs, particularly with foods being enriched and fortified, and access to vitamins. Therefore, your cravings are likely behavioral or psychological (but if you crave healthy foods, such as spinach or bananas, eat them!). Rather than looking for "healthy" ways to satisfy bad food cravings, you can put an end to them altogether.
Eating balanced, nutrient-dense meals and snacks throughout the day will keep you nourished and satisfied. If you're not eating enough throughout the day, you'll find yourself hungry, particularly in the evening, which leads to craving and overeating. You're
so hungry, you're thinking about something unhealthy and indulgent. The first step toward healthy eating is a complete, well-balanced breakfast, followed by a meal or snack every 3-4 hours. A good pattern to follow is the 6-9-12-3-6 model: 6am breakfast, 9am snack, 12pm lunch, 3pm snack, 6pm dinner.
When your body has everything it needs, it is likely your cravings are coming from another place: your imagination. According to a 2010 study by The Association for Psychological Science, "mental imagery may be a key component of food cravings — when people crave a specific food, they have vivid images of that food....As we are imagining a
specific food, much of our brain power is focused on that food, and we
have a hard time with other tasks." We can see this in food advertising, which shows vivid, appealing images of food that can trigger your cravings.
Conversely, have you ever noticed when you're fully engaged in a task or a project you "forget to eat"? Cravings tend to strike when we are bored or dissatisfied with whatever activity we are engaged in. We look to food for entertainment, comfort, and joy. Finding something else to do or focus on can make these craving disappear. Pick up a book, go for a walk, or tend to a task on your "to do" list. You'll find the distraction/disruption of the craving will make it disappear.
Are you simply used to settling down in front of the tv with popcorn? When you find yourself wishing for chocolate or chips, ask yourself if you're actually hungry. Old, bad habits need to be replaced with new, good habits. DVR your television programs and do something else in the evenings. Read, craft, meditate, stretch, or call a friend.Train your brain to not expect that evening snack. If you share this struggle with a friend, make a no-snack pact! Keep a calendar, and set a goal. If you can go x number of days without indulging in unhealthy snacks, treat yourselves to something (non-food related!): a mani/pedi day, a movie, etc. Work toward a goal and reward it when you meet it.
Being mindful of your food behaviors and creating new habits is the most effective, long-term tool against junk food cravings. It also doesn't hurt to see your pants fit a little better when you trade chocolate for a nice chat!
