It's difficult enough for most dieters to avoid the ubiquitous fast foods and fat-laden treats that can sabotage a diet. When hormone-related food cravings arise, such as those that affect premenstrual women, a real internal struggle can ensue. The good news is that simple steps can be taken to avoid overeating and subsequent diet failure.
Avoid Deprivation
Fad diets and food deprivation plans might work for a while, allowing you to drop weight quickly, but most deprived people end up breaking their restrictive habits and giving in to their cravings. In fact, people with binge-eating disorder -- the most common of all eating disorders -- sometimes trigger their urge to overeat by dieting to excess. A better plan is to eat balanced meals and allow yourself occasional treats so you won't feel deprived.
Eat Regularly
Eating numerous times daily might seem counterproductive when you're on a diet, but some people find that consuming several small meals daily helps keep blood sugar levels stable and food cravings at bay. People who skip breakfast and eat fewer meals daily tend to be heavier than those who eat a healthy breakfast and consume as many as four or five meals per day, according to the Weight-Control Information Network. The trick is to eat small, healthy meals and burn more calories than you take in. Do this by reducing your caloric intake and exercising daily. Talk to your doctor if you are uncertain about your caloric needs. Never reduce your intake to fewer than 800 calories daily to avoid potentially fatal heart rhythm abnormalities.
Medications
Many women find that on certain days of the month, chocolate cake and candy bars become irresistible, even for those who normally have no problem resiting such foods. These heightened cravings are a side effect of fluctuating hormones, and are just one of the numerous symptoms of PMS, or premenstrual syndrome. If symptoms seem unbearable, talk to your doctor about medications, as you might have a more serious condition that plagues approximately 3 to 8 percent of women -- premenstrual dysphoric disorder, or PDD. Other signs of PDD include depression, chronic fatigue, binge eating, insomnia, panic attacks and other potentially-disabling symptoms. A doctor can prescribe medications to ease these symptoms.
Accountability
Accountability is a major motivator for some struggling dieters, which is why many find success with programs that offer group meetings and discussions with other dieters or trained therapists. Just knowing people are in your corner and aware of your goals is enough to help some dieters overcome their sugar cravings and maintain dietary composure. If you 're having difficulty on a solo diet, consider joining a group or partnering with a friend for support.
Member Comments