Food Cravings and
How to Put a Stop to Them

Like most average people, we don’t always eat a perfect diet and many of us have hard times with the food we eat. It helps if we are aware of what effects our food has on our health and having some knowledge of nutrition can help when it comes to our food choices.

Many of us struggle with food "cravings." Research studies tell us that it's quite common for food cravings to occur at certain times, often around bedtime. Your guard may be down, you may be tired and have had a hard day, and there you go on your way to find that tasty and not so healthy treat. Stress and fatigue often hook up to take their toll on the best of your intentions.

When our food cravings are not constrained, what often starts out as a bedtime snack quickly turns into a full blown feast...this is not something many of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.

The majority of food cravings are not about satisfying a nutritional need or imbalance. They are usually more emotionally related, or even caused by plain old indulgence. Just why we over-indulge is not fully understood, however our knowledge about this subject continues to develop.

Here are some thoughts and ideas about food cravings and what to do:

1. If the food isn't there, you can't eat it! Empty the cookie jar and make it stay it that way! Instead, keep healthier food choices available.

2. Understand and recognize the feelings and emotions that lead to food cravings. Do you have food cravings when you’re bored, lonely, or stressed? If you can recognise a trigger, you can deal with the emotion that’s making you crave a certain food. Try to handle the triggers the best way you can.

3. Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up about it. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

4. Make sure you get enough sleep. This is important as when you’re tired, you’re more likely to crave things.

5. Never quit. If you feel yourself starting to slip, press in, bear down, get a grip on yourself and do whatever is necessary to re gain the control. Practice restraint as best as you can, but try not to get legalistic and un-balanced in your weight loss approach. Think balance and moderation and not avoidance at all times!

6. Understand that discipline and self-control by themselves, are unlikely to work. If you depend totally on yourself for control, you will most likely fail. You need to form caring and supportive relationships. If you do not currently have a support network, start building one TODAY.

7. Exercise. It increases endorphins that make you feel good and that help to cut down on your food cravings. Try to get at least 30 minutes of physical activity every day. Joining a gym is a great way to meet like minded people and you will have access to instructors to guide you and to the latest exercise equipment.

8. Moderation. Instead of stuffing yourself with any food hoping that your craving will just go away, try to eat just 100 to 200 calories of your "craved" food.

9. Substitute what you crave with low-fat foods and complex carbs. If you’re craving chocolate, try and eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving, as these are much healthier.

10. Never skip a meal. Eat something every three hours. Try eating six smaller meals or regular meals with nutritious snacks. Five or six smaller meals spread out the day is better than three larger meals, it also helps to keep your metabolism working more efficiently.

11. Be aware that hunger craving is often stress related. Practice other ways to treat chronic stress – go for a walk in the park or walk the dog if you have one, spiritual connections, a cosy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. The bottom line is, substitute enjoyable experiences for comfort foods.

12. Beware of some medications. They can increase appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.

13. Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.

One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning". Dispose of all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

Making small changes is easier than making big ones and is more manageable. Eating healthily and exercising regularly will not only add years to your life, it will add life to your years.

Eat wisely, be happy, and live long!