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Most of us are "regular" people and we
don't eat the perfect diet all the time
and have our struggles with weight,
particularly as we get older. But having
an awareness of this fact and knowing a
little about our health and food nutrition
can help when it comes to making wise
decisions about what we eat.
Many people struggle with food
"cravings." Studies tell us that it's
fairly common for food cravings to happen
at certain times, quite often at around
bedtime.
Your guard may be down, you may have
had an unusually hard day, and off you go
to find that tasty treat. Fatigue and
stress often combine to take their toll on
the best of intentions not to succumb to
eating.
When food cravings are left unchecked,
what starts out as a bedtime snack quickly
turns into a full blown feeding frenzy ...
not something most of us fully understand
or appreciate.
Most food cravings are not about
satisfying a nutritional need or
imbalance. They seem to be more
emotionally related, or are caused by
plain old gluttony. Exactly why we
over-indulge is not completely understood,
however our knowledge about this subject
continues to grow.
Food cravings - food for
thought:
- If the food isn't available, you
can't eat it! Empty the cookie jar and
keep it empty Keep healthy food choices
available.
- Recognize the feelings and emotions
that lead-up to a food craving. Do you
have food cravings when you're bored,
lonely or stressed? If you can identify a
trigger you can deal with the emotion
that's making you desire a certain
food.
- Recognizing that a craving is about
to happen doesn't seem to help. Don't beat
yourself-up. There is always tomorrow.
- Call a friend, make good use of your
support network and share your feelings
with someone.
- Get enough sleep. When you're tired,
you're more likely to crave things.
- Never give-up. Try to practice
restraint but don't get legalistic and
unbalanced in your weight loss approach.
Moderation and not abstinence at all
times
- Exercise - it increases feel-good
endorphins that cut down on your cravings.
Try to get at least 20 minutes of physical
activity every day.
- Use moderation - instead of stuffing
yourself with every kind of food hoping
that your craving will go away, eat 100 to
200 calories of your "craved" food.
- Substitute with low-fat foods. If
you're hungry for chocolate, eat non-fat
chocolate yogurt. Try fig bars or raisins
for a sweet craving.
- Never skip a meal. Eat every three to
five hours. Try six smaller meals or 3
regular meals with 2 nutritious snack
periods.
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- Understand that hunger craving is
often stress related. Practice other ways
to treat stress such as a walk in the
park, spiritual connections, a cozy
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.
Bottom line, substitute pleasurable
experiences for comfort foods.
- Certain medications can stimulate
appetite. Drugs used for the treatment of
depression and bipolar disorder can be
appetite stimulants. If you are on a
medication and troubled by food cravings,
discuss this with your doctor as you may
be able to find an alternative that
doesn't send your cravings out of
control.
- Take a look inside your refrigerator
and kitchen cabinets and do some general
"house cleaning." Throw-out 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.
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craving:
Calorie & Carb Counter
If you choose "safe" food types you can eat huge amounts without ever counting either calories or carbohydrates and still lose weight.... Click here to read..
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