Controlling Food Cravings: Strategies for Success

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Think about your dream vacation. Get out of the house and go for a walk, phone a friend, anything to take your attention away from the urge to eat. If you've armed yourself with a list or note cards itemizing your motivations for losing weight, by all means, take a moment and read those, preferably out loud.

Typically, you only have to distract yourself for a brief period, as food cravings typically pass within minutes or even seconds. But if cravings bombard you all day long, confronting the enemy may be a better strategy.

Confrontation

The confrontation approach pits you against your urges as though they truly were your foe. If you are struck by a craving for ice cream, you can pretend the craving is another person trying to convince you to eat the ice cream. You can argue with this person and assert that you will not succumb, and state your reasons why not.

Another approach is to visualize the food itself, cartoonishly animated and beckoning you with promises of fulfillment. But you are a thinking, reasonable being. You will not be led astray by a mere carton of ice cream. You recognize the craving and take charge. You can tell it, "You are but a passing urge. You are not the boss of me. I am in control of my own life and my weight." End of discussion.

One advantage of confrontation is that it can be very empowering as you get better and better at it with use. And it has the practical advantage of being a tool you can use even when you can't otherwise change what you're doing. If you're sitting in a meeting and someone puts a plate of refreshments down right in front of you, you probably can't move to another chair or go out for a quick walk. But right there in your seat, you can acknowledge and reject the temptation. Remember who"s in charge; you can make those cookies crumble.

Stress tools

While stress tools roughly fall into the category of distractions, they are more focused and can be more effective and we teach patients several that they can draw from depending on their circumstances. But almost everyone knows of a couple such tools. Basic stress-management techniques like mental visualization exercises, a short walk, or even a neck massage all create particular biochemical modifications in your body that are specifically useful in diffusing the urge to eat, not to mention that they also generally give your body and psyche a breather from any other accruing stressors. Depending on the craving at hand, these can be like bringing out the big guns.

Exercise

Here we go again. But the fact of the matter is that exercise has been shown in study after study to be an effective and efficient response for managing food cravings and controlling weight in general. And it's not just that it's a mental distraction, though that is part of its value in the immediate battle with the beckoning brownies.

Exercise affects your muscle cells in two important ways, by developing more mitochondria in those cells so that you have an improved ability to burn fat, and by developing more insulin receptors on the surface of cells. That improves your body’s ability to move sugar from the blood into your muscle cells and stabilize blood sugar, which in turn helps to—ready?—control cravings!

Through Thick & Thin: Food Cravings
Cravings—the overwhelming urge to eat—can have physical causes, like fluctuations in blood sugar, but very often, there’s another stimulus at work. Being forewarned by understanding what brings your cravings on helps you in being forearmed and ready to fight back with a variety of tools.