food cravings

Decadent hot-fudge brownie sundaes, greasy chili cheese fries, and ooey-gooey pizza — sometimes it's hard to resist the temptation of these delicious, high-calorie, sodium- and sugar-laden foods. If your junk-food cravings are taking over and it's affecting your mood or your weight-loss goals, here are some ways to control your desire for not-so-healthy foods.

1. Set some limits: Going cold turkey and restricting yourself from every single type of crave-worthy junk food may be asking a bit too much (translation: you're bound to go crazy from want and overindulge). Start off with small limitations such as no artificial sweeteners or no soda, and then add to your list of no-nos as you feel ready.
2. Indulge on the good stuff: Allow yourself one small indulgence each day to avoid feeling deprived, which can heighten cravings even more. Forget low-quality, cheapo junk when cravings strike. Choose treats made with real, rich ingredients like a dark-chocolate-covered strawberry or full-fat ice cream — you're more likely to feel satisfied after a few bites of the good stuff, which means consuming less calories, fat, and sugar.
3. Find healthier alternatives: If you know yourself well enough that it's not possible to eat just a little without wanting more and more, whip up some healthier options of your faves, minus the guilt. You'll feel much better devouring these low-calorie desserts — all delicious and under 150 calories. If pizza is your thrill, try these healthier slices. And instead of french fries or potato chips, these baked tofu squares are a lower-fat way to satisfy your salty cravings.
4. Use the power of a goal: Got a big trip or wedding coming up? Or maybe having to sport short skirts in a couple months is incentive enough. Use the power of a goal to keep cravings at bay. Every time you want to reach for a bag of chips, think about how delicious a healthier you will feel in that bikini or strapless number.
5. Change bad habits: Sometimes there are certain events or places that kick cravings into gear, so identify what sets you off so you can avoid it or start a new habit. If you can't pick up your morning coffee at the local café without grabbing an icing-covered scone as well, make your cup of joe at home. If you always reach for a pint of ice cream when you sit down for some late-night TV, make yourself a bowl of Greek yogurt with fruit instead. After some time, these new habits will take over, miraculously diminishing your old ones.
6. Limit the booze: Alcohol impairs your judgment, making you more apt to say yes to anything edible. Stick to a one-drink-a-day policy to not only curb your junk-food cravings but to also reduce your risk for certain types of cancers.
7. Get enough z's: When we're tired and don't have time for a nap, we tend to reach for a high-calorie pick-me-up. Get to sleep early enough so you feel so energized that you don't need a soda or cookie to pep you up.

We are pumped to share one of our favorite stories from Health.com here on our site.

By Tina Haupert

Cravings — we all get them. If you asked me what foods I typically crave, I can always reel off a number of items without hesitation: chewy oatmeal raisin cookies, cheesy loaded nachos, dark chocolate with sea salt, a malty ale . . . just to name a few. While trying to eat better and lose weight, these cravings often became my downfall, until I discovered where they came from and how to control them by simply cleaning up my diet.

There was a time in my life when I ate way too much sugar. In fact, some days I'd "save" my calories just so I could binge on sweets later. So much, in fact, that I experienced crazy mood swings and terrible breakouts because of all of the sugar I was consuming. Clearly this wasn't the best way to shed pounds. I knew something needed to change, so I decided to take control of my cravings once and for all.

Health.com: How the Pros Curb Food Cravings

My cravings were typically the strongest after eating a meal (for something sweet) or in the late afternoon before dinner (for something savory), so I tried to think back to times in my life when I didn't have these urges and suddenly things clicked! I didn't experience them when I ate a well-rounded and satisfying meal. You're probably thinking: "Well, duh," but hear me out.

Keep reading for more on dealing with food cravings.

Portion control is a key player when it comes to balanced nutrition, but it can be hard to listen to your body's hunger signals when your mind is telling you to reach for seconds. When you realize that you're full, take advantage of these tricks to tell your mind that the meal is over:

• Pick peppermint. A piece of hard candy, a mint, a mug of tea, or even mouthwash — go for anything peppermint-flavored after eating to flood your senses and keep your instincts in check. As a natural appetite suppressant, peppermint will help you control your cravings and avoid postmeal munchies.
• Get up and move. It's hard to keep eating if you're no longer near the food, so ending the meal can be as easy as leaving your chair. The best way to let your body know that it's time to stop eating? Switch locations. Move from the kitchen to the living room and busy yourself with other tasks.
• Have a small taste of something sweet. Sometimes, just a spoonful of something sweet can curb the urge to keep eating and mark the end of a meal. Instead of reaching for a cookie, though, you should choose a healthy, water-based food that will help you feel full. Try a handful of berries, a serving of watermelon, or a spoonful of pomegranate seeds — the tart seeds pack major antioxidant punch, plus they're high in vitamin A, vitamin C, and fiber.
• Make postmeal plans. If you have something to do after a meal, you'll find it easy to steer clear of unnecessary seconds and quit eating once you're satisfied. It doesn't need to be a major to-do, either — simply planning to call a friend or pack tomorrow's gym bag will help you stay focused and stop snacking.

You know you're getting into the holiday spirit when the movie Elf is on repeat in your DVD player. If this is the case, let's just hope you aren't influenced by Will Ferrell's bad dietary habits, which include copious amounts of candy, candy canes, candy corn, and syrup! We may not be guzzling down bottles of syrup, but when confronted with tables full of cookies, candies, chocolates, and cake, what's a girl to do? Other than exercising some restrain, here are some helpful tips that will help curb your sweet tooth during the holiday season.

We are pumped to share our fave story from Self here on FitSugar!

One common work-week diet trap: the 3-o'clock munchies. You know the feeling. Before you know it, you're standing before the vending machine, with the voice in your head saying "I want, I want, I want!" Here's how to silence those thoughts without feeling deprived. Ready to take control over your cravings? Follow these three simple tricks:

• Do indulge (in moderation): Denying yourself of the very treats you love is only going to make you want them more — and if you cut them out completely you may find yourself binging on them within a week's time. Better to keep yourself in check by practicing moderation. Love chocolate? Eat two small squares daily rather than the entire bar. Is it crunch you crave? Trade in fatty potato crisps for a healthy chip alternative.
• Try positive self-talk: Be gentle with yourself. So you ate a few cookies, so what! It's OK. Stay calm. You will not (I repeat): You will not blow up like a balloon. Rather than beat yourself up for allowing yourself a small indulgence, tell yourself "A few cookies is not an entire box. I deserve to satisfy my sweet tooth and I have. I don't need to eat any more cookies (today)." Being mindful of your inner dialogue will do wonders for your self-esteem and your waistline.
• Breathe before you bite: When that explosive wave of "I want (insert cookies, cake, chips, dip, etc. here)" hits, step away from the fridge. Make a commitment to yourself to wait it out at least 10 minutes. Focus on your breathing and what you are feeling. Are you sad, angry, or tired? If so, try improving your mood without food — call a friend, blast a song you love, take a walk or write in a journal. Chances are your yen for treats will pass. If you're truly hungry and feel your belly rumbling after those 10 minutes, eat — but try to choose a healthy snack.

Find five more ways to train your brain to shut out (and up!) those pesky cravings inside your head.
Need more food for thought? Read these stories at Self.com:

• Fend off cravings with 50 no-bloat bites
• Get a bikini-ready bum in eight easy moves

I've gone and developed a pretty tasty habit for myself. Every week, I buy myself a raisin custard roll from the farmers market near Sugar HQ. Initially, I felt pretty guilty about indulging in such a decadent pastry but now I look forward to it. In fact, I welcome it. Because it's become a weekly ritual, I no longer give into cravings as much as I used to. I've also noticed that I don't buy sweets on a whim any longer. Instead, I find myself content throughout the week because I know that there's a yummy pastry waiting for me every Thursday.

If you're sticking to a healthy diet but still find yourself craving rich or fatty foods, I suggest that you try to give yourself a cheat day, too. It gives you something to look forward to and prevents you from feeling deprived. Celebs like Sandra Bullock practice this same technique, and trainers like Harley Pasternak encourages this type of eating to their clients. What will your cheat food be?

Source: Flickr User Phillie Casablanca

Keeping a food journal to track what you eat each day can be a great weight loss tool. It helps prevent mindless eating and ensures you're getting all the nutrients you need; here's one to print out to get you started.

But even the best healthy eating intentions can be sabotaged by intense food cravings — especially when they're tied to PMS. So lately, I'm also writing down the foods I don't eat — specifically, the cravings I manage to resist.

Reading back on my journals, I've noticed a pattern. I'll often be grappling with a food craving so intense, it feels like indulging it (even just a little) is the only solution. But I'll fight back with a food-craving killer like eating something healthy instead, and I'll proudly record my success, along with how I felt afterward.

Hours later, when I read back on the note, it seems silly that the craving, now passed, was causing me such grief. It's a good reminder that sometimes those really intense cravings can indeed be fended off.