I was talking with someone the other day … and before I knew it, it turned into a group confessional.
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The people around us joined in the conversation. And pretty much everyone admitted that sometimes …
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They struggle with serious food cravings.
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Guess what? Studies show at least 9 out of 10 people get them at one time or another.
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Getting cravings is NOT a sign of weakness. But sometimes they can feel pretty tricky to overcome. (I have strategies below.)
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The first woman I was talking with told me that every day at 3 o’clock, she gets the munchies.
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She’ll be sitting at her desk, working away, and then all of sudden ALL she can think about is chocolate chip cookies … or walking down the street to the coffeehouse for a sugary iced latte. Or both.
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Basically, she craves something to 1) pep her up and 2) hold her over until dinner.
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I have a few strategies that can help.
1. Usually when you want to eat something specific, it’s not actual hunger.
It’s a CRAVING, which can be prompted by lots of things from fatigue to boredom to stress. Or it could just be a habit.
For example, if you always raided the cookie jar when you got home from school as a kid, you might subconsciously link 3 o’clock with cookie time!
Hunger, meanwhile, is when your stomach is grumbling and you are physically hungry for anything to eat.
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2. Look for triggers so you can defuse the cravings when they strike.
Or, if you already know what your triggers are, just say to yourself, “Oh, I want that cookie because (your trigger).”
This puts you back in control, vs. feeling controlled by your craving.
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3. Make sure you eat a balanced breakfast and lunch, with protein, fiber, and some healthy fats to keep you feeling full.
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4. Double check that you’re not actually THIRSTY because sometimes being a little dehydrated can make you feel like you’re hungry.
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5. Wait 5 minutes. If you feel a craving coming on, get up and move around, or go for a brief walk. This will help you determine whether you’re really hungry or not.
It also can help put some distance between you and the craving.
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6. Have a healthier option on standby. This could be an apple, some jerky, Greek yogurt, or a handful of nuts.
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7. Sleep. This cause of cravings is harder to control in the moment of an actual craving.
Being overtired can give you cravings AND also interfere with your body’s ability to know when you feel full.
But when a craving hits, recognizing that it’s simply fatigue can help you realize what’s going on.
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I hope this list of tips helps you spot your cravings and gives you a few tips on how to handle them … so they don’t get in the way of your results!
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Committed to Your Success!
Coach Tom CFL-3, USAW-2, Sports Nutritionst
