Continued from the previous blog,
#7) Nutrient Deficiencies. I
sometimes see claims made that when people aren't eating a
nutrient-dense diet they may crave more food than they need, the idea
being that the body is still trying to get what it needs. There is
very little scientific evidence for this, but it's not impossible,
and certainly eating a nutrient-dense diet is a good idea.
#8) Menstrual Cycle. It is well
documented that for women, the menstrual cycle can affect the desire
for different amounts and types of foods.
How to Combat Cravings
The best overall strategy to combat
cravings is to construct a set of very clear specific guidelines for
your eating based on what you have learned about what triggers your
cravings. Examples:
- "I don't eat sugar."
- "I don't eat processed grains."
- "My snacks always include protein and fiber."
It may help you to think of these
guidelines as "rules" you follow. Eventually, these rules
become "just the way you eat," you don't think about them,
and you don't have to exercise "willpower". It may
surprise you how quickly this happens.
If you have rules about unhealthy foods
you crave but you don't want to eat, it helps some people to
"demonize" those foods: think of them in some negative
light: "harmful", "poisonous", or even (as I do)
"not real food".
(If it seems too onerous to say, "I
never eat ___", try including a specific exception. A friend
had a rule, "Fridays are Fries Days", which worked for him
until he didn't need it any more. Now he hardly ever eats fries.)
So, these are overall strategies.
Besides repeating your rules and guidelines, what can you do if
you're in the middle of a craving?
20 Methods to Stop Cravings in 5
Minutes or Less
Cravings are mainly happening in your
head, whether from habit or from a trigger food. The idea is to get
your brain and body onto a totally different track. First, drink a
glass of water and take three deep breaths. Then try one of the
following. Over time, you'll figure out what types of things work
best for you.
1) Go outside: take a quick walk, enjoy
the fresh air, sniff the breeze, or pull some weeds.
2) Exercise for 5 minutes: Walk up and
down the stairs, stand up from your chair ten times, do jumping
jacks, sit ups or push ups.
3) Dance! If you have kids, dance with
them, or play tag.
4) Note of Appreciation: Write a quick
email or note thanking someone for something he/she has done for you,
or what you appreciate about him or her.
5) Say something nice to someone in
person!
6) Write down 5 things you're grateful
for.
7) Do some stretches, or if you do yoga
-- strike a pose you enjoy.
8) Sit, close your eyes, and remember
something nice that happened recently, in as much detail as you can.
9) Take a nap - sometimes we reach for
food as a pick-me-up, when what we really need is sleep. A 5 to 10
minute power nap can work wonders.
10) Check off something on your to-do
list that doesn't take much time. Make the appointment, pay a few
bills, clear the trash out of your car, or clean out your purse.
11) Laugh! Read, watch, or listen to
something funny.
12) Pray or meditate for a few minutes.
13) Focus on something beautiful: Smell
some flowers, look at a favorite painting, watch the sunset, or light
a candle and admire its scent and glow.
14) Listen to an uplifting song --
better yet, sing one!
15) Spend 5 minutes de-cluttering.
16) Plan something fun to do with a
friend or partner.
17) Drink something warm -- a cup of
tea, or bouillon with a little olive oil in it (there is recent
research showing that olive oil contains a substance that may
suppress appetite).
18) Hug someone, or cuddle with a pet.
Physically contact with other living things is de-stressing.
19) Write in your journal. If you
don't have one, it's as close as opening a file on your computer.
20) Cut up some vegetables to make prep
for the next meal easier.
Of course, make sure you have food in
your home that is on your eating plan!
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