Cravings can make it hard to keep a healthy lifestyle. Understanding what causes your cravings can help you learn how to handle them and enjoy the foods you love while still meeting your health goals.
- “Am I hungry?” When you feel the need to snack, ask yourself, “Am I really hungry?” If no, find something to keep your mind and/or body busy instead.
- Is it physical or emotional? Physical cravings are when you want to feel the sensation of eating. Emotional cravings use food as a distraction from emotions. By knowing these triggers, you can learn better ways to handle them next time.
- Have it, but healthier. We all crave sweets, but how and what you choose will impact your health. Try lower calorie, lower-sugar foods like sugar-free pudding, frozen grapes, or frozen yogurt.
- Portion it out. If you need to satisfy a craving, eat a small portion of that food. This will allow you to eat the food you crave but keep you from overeating it.
- Eat balanced meals. Ask your dietitian to show you the DayTwo Plate to help you plan well-balanced meals. If you cut any food groups from your diet, it is difficult to get all the nutrients your body needs. This can cause cravings.
- Don’t skip meals. Skipping meals can put your body into a state of starvation. This could cause you to choose unhealthy foods or overeat when you do eat.
- Stay hydrated. Sometimes we think we are hungry when we are just thirsty. Drinking water or unsweetened beverages through the day will help keep you hydrated and prevent unnecessary eating.
- Exercise. Besides burning calories and building muscle, exercise helps control your appetite.
- Don’t get upset if you slip up. Focus on getting right back on track.
- Stop labeling foods as bad or forbidden. It’s not the food that is the problem, it’s the quantity and frequency in which you eat them.
- Take your time when eating. It takes 20 minutes for your body to realize it is full. Put the fork down between bites and take a sip of water.