by thebittenword.com

In the first article of this series we looked at what cravings actually are: either a physical need for something or an emotional desire for a quick pleasure “hit”.

For each of these types I described strategies to stop cravings or even prevent them. This article lists 7 ways to deal with cravings when they show up suddenly. The methods are diverse, but my hope is that you will find at least one new way to stop cravings for unhealthy foods, helping you on your way to a slimmer, happier you.

Here are a number of different strategies to stop cravings ruling your life:

Exercise. Keep sneakers on hand so that at the drop of a hat you can go for a quick run/jog/walk. Even a short blast like that can kill cravings dead because of those great endorphins that leave a big smile on your face. This buys you enough time to get a healthy snack (instead of the junk food you were probably craving). If you’re unable to exercise then think of a creative way to get your heart rate going and/or get outside. What about walking fast around the building? Isn’t there an errand you’ve been putting off over at the copy place? Don’t you need to go and visit a colleague up in accounts?

Brush your teeth. Having an extra teeth brushing and floss is a great idea (provided you haven’t just eaten a load of sugar) for your dental hygiene, and I don’t know about you, but the last thing I want to do with a clean and fresh mouth is put junk in it.

Avoid sugar and coffee. Caffeine and sweet foods disturb the blood sugar balance, sending it rocketing sky high and then crashing dangerously low, so to make things easy on yourself and cut these out of your diet (at least for a while).

Re-motivation. If you’re using a motivation technique like a food diary, journal, cards with your goals written on them, photos with your ultimate body then now would be a good time to refresh your memory! Don’t wait until after you have eaten the junk to beat yourself up. Re-read your goals and all your past successes up to that point. Keep them in a place where you will see then often and read them.

Argue. Sometimes the craving is like a little voice in your head so when a craving comes along, start listening out for that voice. It says things like “go on, you deserve that junk”. If you’re aware of this then why not intervene? If you heard those voices talking to a friend or family member then I’m pretty sure you’d want to intervene on their behalf so why not stand up for yourself? Tell the voice that you deserve far more than that junk because you have a set a new, higher standard for yourself.

Treats for Adults. As a child, a treat would very often be something sweet. As an adult I continued and expanded this to “treating” myself with huge amounts of sweet and fatty foods! Little by little I have been swapping those childhood rewards with things that I enjoy but that actually do me some good as well. Like a glass of red wine, a massage or a new pair of running shoes- now you’re talking! When I need a really good motivation then I usually think up something like that and it works! Who needs gooey cakes when you can have new shoes!

Delayed gratification. If all else fails and the voice won’t go away then make a deal with it. E.g. it keeps saying that it wants cookies. Well just make a deal like, “OK, you can have 2 cookies in 25 minute’s time, I promise but first we’re drinking a big glass of water”. And do exactly what you just promised. If you drink the water, wait 25 minutes and the voice still wants the cookies then go ahead and have those cookies- but stick to what you agreed.Chances are you weren’t actually hungry at all and it was just dehydration talking.

Be aware of your own patterns- if you start to notice that the cravings come around at the same time of day then why not plan ahead and have a healthy snack ready so that you can satisfy that craving and also feed your body with nutrients at the same time? Sugary cookies will actually just make you more hungry in the long term because they upset your blood chemistry.

And if after all that you give into a craving then just accept it and get back on track.

Re-writing the patterns of a lifetime takes more than just a few attempts, and just like learning anything new we tend not to get it right first time! By being consistent, brave and sensible you can get to where you want to be in any area of your life, and that includes being free from cravings.