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Learn How to Control Your Cravings

Health — Fri, 09 Mar 2012 11:10:03 PST

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.

4 Easy Tricks to Send the "I'm Full" Signal

FitSugar — Tue, 10 Jan 2012 14:14:40 PST

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.

Simple Tips For Staving Off Holiday Sugar Cravings

Heather Dale — Sat, 24 Dec 2011 03:29:20 PST

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.

How Many Pieces of Thanksgiving Pie Did You Eat?

Michele Foley — Fri, 25 Nov 2011 03:06:20 PST

My Thanksgiving spread consisted of four pies: pumpkin, apple, chocolate cream, and key lime. I only ate one type of pie, but I did have two regular-sized pieces of it. Adding to that, I also ate another slice for breakfast. What can I say, I get weak in the knees for pumpkin pie! To compensate for part of my pie indulgences (or the fact that I'll have another slice tonight), I'm spending a portion of my day hiking and at spin class - nothing like a little pie to get me moving!

Source: Flickr user nightmare

5 Healthy Snacks to Satisfy a Sweet Tooth

FitSugar — Sun, 22 May 2011 20:13:52 PDT

When I get a craving it's hard to curb, and over the years I've learned that if I constantly ignore my cravings I feel cheated. Instead of depriving myself or always giving into a decadent dessert, I've found healthy substitutions. Whenever my sweet tooth kicks in I reach for one of these go-to snacks. They're all totally satisfying but much healthier than a cupcake or Twinkie. Try one the next time you're craving something sweet - you won't be disappointed!

Train Your Brain to Control Cravings (3 Simple Tricks!)

Self — Wed, 04 Aug 2010 08:00:35 PDT

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:

Smarter Eats: Stop Cravings With a Scheduled Treat

FitSugar — Tue, 18 May 2010 12:00:17 PDT

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

Food Journaling: Write Down What You Resist, Too

FitSugar — Mon, 03 May 2010 03:47:07 PDT

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.

Speak Up: What's Your Food Vice?

FitSugar — Mon, 07 Dec 2009 12:00:29 PST

Actress Eva Longoria told People that when it comes to food vices, dessert is no stand-in for Mexican.

"Anytime there is Mexican food around, you can bet I'll be eating it. I'm not a chocolate person and I'm not into sweets. I'm a meal [person]."

Longoria loves the cuisine so much that she took it to the next level and opened Beso, a Latin steakhouse, in LA a couple of years back, and she's opening a second location of the restaurant in Las Vegas this weekend.

When it comes to food vices, I'm with Longoria in craving savory meals over dessert - my biggest vice being a juicy burger! Even though I give into cravings sometimes, I make a lighter version whenever I can.

Tell me . . . what's your absolute food vice?

Interpreting Your Personality Through Food Cravings

FitSugar — Wed, 02 Dec 2009 10:00:04 PST

Food cravings often have a life of their own. I have a friend who once braved a rainstorm because she had to have a bag of salty potato chips. I thought she was crazy, but it seems that food cravings may have specific reasoning behind them, and may tell us something about who we are.

Alan R. Hirsch, M.D., head of the Smell & Taste Treatment and Research Foundation in Chicago and the author of "What Flavor Is Your Personality?" has spent a career try to understand what our cravings say about us. After studying the food choices and cravings of almost 20,000 people for the last 25 years, Hirsch has found some consistent generalizations of what our cravings say about our personalities.

To find out if your craving means you're a loner or the life of the party,

If you crave chocolate, you're probably needing a bit of a mood booster. This makes sense to me since I always crave chocolate before I get my period and my mood is a bit down. Chocolate stimulates serotonin production in the brain, the chemicals responsible for pleasure. According to Hirsch, people who crave dark chocolate are "social butterflies" and the "life of the party." Milk chocolate cravings indicate you're more "introspective and quiet."
My friend might like to know that her craving for salty potato chips could indicate she's got a mineral deficiency, specifically potassium, calcium, and iron. Hirsh says that people who like the salt lick "go with the flow" and "believe that outside forces determine their fate."
If you love spicy foods like Mexican or Thai, it might mean you have problems cooling down. Eating spicy foods raise your body temperature and force you to perspire. It could mean that you "dislike order and wasting time" too.
If sugar gets you going, chances are you're looking for an energy boost. Sugarholics tend to "walk toward the wild side" and live a carefree lifestyle with "few regrets."
If you like the combination of sweet and salty foods it could be an indication that your body's cells are feeling sluggish since they need glucose and sodium to function properly. And though you're "a loner," you're probably a bit on the creative side. Some might describe you as being "standoffish" but you're really just "private."

Where do you fall in this spectrum, and do you think these interpretations hold water?