One of the biggest challenges of dieting is resisting the urge to binge when cravings strike. People have different triggers--some people get cravings when they're feeling stressed, others when they're out with friends and still others when they're at a certain point in their menstrual cycle--but the cravings have the same result: Eating more than intended and not maintaining a healthy diet. Learning how to stop cravings is one of the best ways to maximize your good health in the new year.
Step 1
Learn how to tell when you're really hungry and when you're using food to treat something other than hunger. Pay attention to what's happening around you when you get a craving, especially if it's a craving for sweet, salty or high-fat food. If you suspect something other than hunger is driving your craving, try a different solution before you have a snack. For instance, if you're stressed, relax in a warm bath and see if the craving subsides.
Step 2
Drink a glass of water before you eat to satisfy a craving--you may think you're hungry when your body is really thirsty.
Step 3
Eat breakfast that includes protein, such as lean meat, eggs or peanut butter, and don't skip meals during the day. Skipping meals, especially skipping breakfast, throws off your blood sugar balance, which can cause cravings.
Step 4
Get at least eight hours of sleep most nights. Too little sleep can cause cravings.
Step 5
Pay attention to what you're eating. Don't watch TV, read or surf online while you're eating, or you may not get psychological satisfaction from eating. Focus on the food you're eating, and you're less likely to experience cravings after a meal.
Step 6
Give in to your cravings sometimes. Outlawing food makes you more likely to cheat, making the cycle of craving start all over again. Instead of eliminating foods from your diet, limit them by scheduling yourself specific snacks now and then.
Tips and Warnings
- Give yourself a break if you mess up and derail your healthy diet because of a craving. It's tough to break the cycle of craving, and you should be patient with yourself as you learn how to manage your cravings in a healthier way.
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