It’s the end of a long day, and you’ve made healthy food choices. As your evening winds down, you remember the cookies, chocolate, chips, and ice cream in your kitchen. Before you know it, you’ve had a little of each and added 500 calories, mainly from carbs and sugar, to your daily total. Feeling defeated and a little guilty, you head to bed with hopes of a fresh start the next day.
Maybe you’ve heard the definition of insanity as “doing the same thing over and over and expecting a different result.” We can easily fall into this trap when we have good intentions but lack a clear path. If we want to see changes in our health and wellness, we have to approach each day with a plan that helps us develop new habits. If you struggle with cravings, figuring out why is the first step to overcoming them. Then make a plan to include what you need throughout your day to outsmart your cravings.
A few quick tips to overcome cravings:
- Have a plan: Often, we make decisions based on convenience, time, or other factors that lead to less healthy choices. Fresh foods typically require some level of food prep. Plan a couple of times each week to prep your fruits, veggies, and other healthy snacks so they can be convenient choices as well.
- Hydration: thirst may disguise itself as hunger. Drink water throughout your day, and when you first feel hungry, drink a glass of water.
- Sleep: Sleep helps regulate hormones that contribute to cravings, hunger, and satisfaction. Getting enough good sleep sets you up for success.
- Mindful Eating: Don’t eat in front of the television. Slow down. Notice how your body feels before you eat. Feel the food in your mouth as you’re chewing. Be aware of how your body feels as you eat, and stop when you feel full, not necessarily when your plate is empty.
- Food Journaling: Write down what you eat throughout the day, and why you ate it. Recognize if there are emotional patterns or triggers that caused you to eat.
- Exercise: This doesn’t have to be an elaborate hour at a gym. Gentle stretching, light weight lifting, or walking can all help your body regulate hormones, which will prevent overwhelming cravings. Start small and work your way up to 30 minutes of movement each day.
- Lean on a partner: Having support when making hard changes in your life is invaluable. Ideally, find someone who has achieved what you want to achieve, but any encouraging and supportive relationship will work.
This is a great article explaining more about the science behind cravings: https://chear.ucsd.edu/blog/how-to-make-lifestyle-changes-outsmart-food-cravings
This health coach has some great tips if you prefer videos:
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