 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
||||||||||
|
 |
 |
||||||
 |
Conquering Cravings
and Emotional Eating
Often, it is not only what you eat that affects your heath. It is also important to address why, how, when, and where you eat. This section presents common obstacles people encounter when trying to improve ?their diet. We have suggested alternate strategies to use in replacing ?existing habits. If you find yourself
eating mindlessly
try to...
Savor each bite. If you really appreciate the first few bites of your treat, will you need to eat the whole piece? If you make eating mindful, you won't have to deprive yourself entirely. Taste your food. Really taste it! Do you like it? If the food you eat because of your unhealthy craving doesn't taste as good as you imagined it would, toss it! If you find yourself
experiencing cravings
try to...
Look at your breakfast. For some, a fiber-rich breakfast (that includes foods such as oatmeal or whole grain sprouted breads) works to regulate your appetite and prevent midmorning hunger by keeping you full longer. For others, a breakfast with protein (eggs, yogurt, or protein shake, for example) works to keep your blood sugar level more balanced during the day and to decrease cravings. Some enjoy adding vegetables to breakfast in the form of omelets and soups for a savory, rather than a sweet, way to start the day. Do a weeklong experiment and discover what works best for you. Determine if your body or your mind is driving your cravings. If you are physically hungry, then eat. But if you are snacking because of anger, sadness, boredom, excitement, or other emotions, find activities to "feed" you instead of eating. For example, call a friend, take a bath, or go out for a walk. Make a list of nonfood activities to have on hand in times of need. Break the addiction. Craving a food every day is like an addiction. Avoid that food for 2 to 3 weeks to break the cycle. Then see if you can add that food back in moderation. If you find yourself
eating quickly
try to...
Experiment with chopsticks. Unless you are a pro at using chopsticks, you will be forced to slow down your eating and concentrate more. Practice chewing. If you find yourself
eating large portions
try to...
Measure out a reasonable portion size in advance. Do not sit down with a whole bag of chips or trail mix and then feel guilty when you look down and it's gone. Place your snack in a small plastic bag or bowl to help you gauge your quantity. The idea is to be satisfied-not stuffed! Cut your food into small pieces. Many people enjoy the hand-to-mouth action of snacking. Cut your apple into chunks, choose baby carrots over whole carrots, or cut your sandwich into quarters so it seems like you have more to eat. If you find yourself
eating while standing
or doing something else
try to...
Have a seat. Commit to eating only when seated. Do not eat standing at the cupboard or the open fridge. This behavior will lead to mindless snacking and unconscious eating. Stop multi-tasking. Do not pair eating with watching TV, reading, talking on the phone, or driving. You will be more conscious of how much you are eating if you are not distracted. If you find yourself
snacking often
try to...
Snack wisely. Identify in advance what you think will satisfy your craving instead of snacking randomly. Do you want something crunchy or mushy? Salty or sweet? Hot or cold? Something light or more substantial? By identifying your craving in advance, you'll help satisfy that specific craving instead of eating different foods until you hit on the one you really wanted in the first place. Rehydrate. Drink a large glass of water or herbal tea. Thirst is often mistaken for hunger. After you drink water, wait 15 minutes. Are you still hungry? Choose high-quality snacks. When snacks are more satisfying, you will need to eat less of them. A small piece of high-quality chocolate is more satisfying than an entire candy bar-and it won't make you sick afterward! If you find yourself
focused on "dieting" instead of making lifestyle changes
try to...
Change your attitude. Drop the "New Year's Resolution" mentality. Healthy eating is not all or nothing! If you make an unhealthy choice, don't throw in the towel for good. Consider it a lesson learned and continue to move forward. Start small. A lifetime of habits cannot be changed overnight. Give yourself time for the new choice to feel normal. If you've been eating chips and cookies, it may take awhile for apples or a hard-boiled egg to feel like a snack. Create attainable goals that you can reach. Be sure to celebrate your progress. |
< Back to Nutrition |
|||||
© 2005 Breakthrough Health & Fitness,Inc.
|
 |
||||||
