I was talking with someone the other day … and before I knew it, it turned into a food talk. The ladies around us joined in the conversation. And pretty much everyone admitted that sometimes … They struggle with serious food cravings.
Guess what? It happens to many people – Studies show at least 9 out of 10 people get them at one time or another.
Getting cravings is NOT a sign of weakness, but sometimes they can feel pretty tricky to overcome. (I have strategies below.)
The first lady I was talking with told me that every day at 4 o’clock, she craves chocolate. She’ll be waiting for kids to get back from school, and then all of sudden ALL she can think about is chocolate… or sending one of her kids to the bakery for something chocolatey. “Basically, she craves something either to: A- cheer her up or/and B -hold her over until dinner.”
Another lady was sharing her cravings for something sweet as she finished clearing the kitchen after supper with her husband.
and I wonder…Was she really hungry if she just finished a balanced dinner?
I have a few strategies that can help
- 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 reached out to 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.
- 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.
- Make sure you eat a balanced breakfast and lunch, with protein, fiber, and some healthy fats to keep you feeling full.
- Double-check that you’re not actually THIRSTY because sometimes being a little dehydrated can make you feel like you’re hungry.
- Wait 5 minutes. If you feel a craving coming on, get up and move around, or go for a short 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.
- Have a healthier option on standby. This could be an apple or a handful of nuts.
- Lack of 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.
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!
“One of the biggest game-changers when it comes to your results is accountability”
There are many ways to stay accountable, with apps, friends, or with a coach! My programs are built around accountability and holding your hand until you get to build those habits implemented to make them work for you based on your day-to-day routine!