Craving

denise8252

How do you stop the cravings from happening? I love chocolate and junk food.

Xellercin

If I find myself craving something often, I take a break from that thing for 6 weeks and the cravings basically disappear.

Theoldguy1

Keep it out of your environment.

Beautyofdreams

If you crave something, ask yourself what aspect of that food you desire most. Is it flavor, crunch, mouth feel, fizz, etc. Then find a low calorie substitute for the desired food. Maybe sugar free pudding, sugar free fudge sickles or chocolate mint gum for chocolate as an example. If you still crave the food after trying distraction or substitutes then wait a day or two before allowing yourself to eat it. There is a thread about riding the cravings wave but cannot think of its name. If you cannot delay eating the desired food or being able to fit it in your calories then do not buy or eat it. I had to stop drinking diet pop as it lead to overeating sweets for over a year. I can now drink it and not overeat. ”@Diatonic12’s thread on “delayed gratification “, was extremely helpful for me. “No” is a muscle that must be developed. And like your parents told you, not yet or no, because they loved you, you have to tell yourself “not yet” or “no” because you care for yourself. Good luck and hope you find a post helpful.

yirara

Cook your own junk food, in such a way that it fits into your calorie allowance.

Hollis100

denise8252 wrote: »

How do you stop the cravings from happening? I love chocolate and junk food.

I've read there are two types of people, abstainers and moderators.

I'm definitely an abstainer. It's much easier for me to stop eating a food like chocolate than try to moderate it. I don't miss it and don't feel deprived. Eating a little makes me want it all the time. Other people would feel they were missing out and prefer to moderate it, eat a little at a time.

You might miss the salt and fat from junk food. I agree with the comment that said make your own at home. This type of food isn't good for my health, too many calories and the salt gives me high blood pressure. I have some walnuts instead, a healthier fat, or fruit if I want something sweet.

Walkywalkerson

Theoldguy1 wrote: »

Keep it out of your environment.

Yep - don't buy it.
Then the temptation isn't there.
If you're out and about it's harder - but having cupboards full of crap makes it impossible.
People blame their kids for having cupboards full of rubbish - which is just nonsense.
The kids aren't buying it!

AnnPT77

I'm not an abstainer, for most foods. I'm a moderator.

If craving something strongly, I can eat a portion-appropriate amount. If it's more than I can fit in right now, there are multiple options. I can eat it now, and accept whatever the consequences are for my long-term goals. I can promise it to myself in a few days, then eat a tiny bit fewer calories each day leading up to that one, and fit it in later. Or, I can have a light breakfast, maybe take a fun walk extra if it's a nice day, skip lunch and do a bigger treat at dinner. There's a balancing act, not just within the day, but over a few days.

On "junk food" specifically: I'm not sure what that means to you. Sometimes, when people try to "diet", they stop eating any and all fast food, or rule out other whole food categories they like, thinking of those foods as "bad".

Many foods that some people call "bad" have nutrients, and they can be fit into a good overall calorie-appropriate, nutritious way of eating. For fast food, there are reasonable options: Have the junior burger (not the mega sized one), skip the fries, have an unsweetened iced tea instead of a sugared soda/pop. If really short on calories, you can even eat just half the bun. There's protein and micronutrients in the burger, and they count toward your nutrition.

Ditto for lots of snack foods: They may be calorie dense, so one needs to be conscious, but some have nutritional value. It's a matter of piecing foods together, being reasonable about portion sizes, like a jigsaw puzzle. The day or few need to include some nutritious foods, some filling foods, and of course calorie appropriate portions, in a balance. (Once again, if you're an abstainer, YMMV.)

Another point is that cravings can happen when we're short on some nutrient . . . and we don't necessarily crave foods that contain the needed nutrient (according to a registered dietitian I heard speak on the subject). We may just crave "energy", i.e., calories, and the hit of pleasure from a "treat". In that sense, making it a point to eat plenty of fruit helped reduce my cravings for candy and baked goods (etc.). That doesn't work for everyone, but I've seen others here say it helped them, too.

Additionally, cravings - especially evening cravings - can be fatigue related. Calories are energy, right? So our bodies can crave quick calories as we get fatigued. If your sleep quality/quantity is sub-par, work on that. If your stress level is high (causes fatigue), use non-food stress management techniques to reduce it. If your nutrition is sub-ideal, that can increase fatigue: Eat nutritious things. If you're doing punitively intense exercise on a frantic schedule - as some people try to do to speed weight loss - cut that back to a level that's energizing, not exhausting. (Over-exercise is counter-productive for weight loss and fitness both.)

In addition to that, I have to ask: How fast are you trying to lose weight? Unless you're so very overweight that your weight itself is an immediate health crisis (in which case you should be under close medical supervision!), it's 100% fine to choose a slow but sustainable weight loss rate, rather than going for super-fast results.

A slower loss rate a person can stick to for the weeks/months needed to lose a meaningful total amount of weeks, can actually bring a person to goal weight faster than a "fast" loss rate that triggers backsliding and maybe even giving up altogether because it's impossible to stick with it. That time will pass regardless . . . there are choices about how to use it.

Best wishes!

Hollis100

denise8252 wrote: »

How do you stop the cravings from happening? I love chocolate and junk food.

Another strategy is to give yourself other positive messages.

Example: you hear yourself say "I love chocolate and junk food."

You can then tell yourself, "Not today. I also love fitting in my skinny jeans and wearing a beautiful sweater" OR "I love being lean and healthy."

pridesabtch

I often tell myself I can have it on Saturday, when Saturday comes around I pick the one thing I craved the most during the week and have it. Not all the things but the one that still nags at me. One thing of mac& cheese on Saturday that I planned for by fitting it into my day is better than Mac & Cheese on Wed, followed by pie on Thursday and a few beers on Friday...

avatiach

One thing I'm working on is trying to figure out what my triggers are for wanting the sweets or the salty potato chips. I think when I get too hungry, that is one. Eating regularly so I'm not super hungry seems to help with that.

I've also noticed when I see sweets, my brain (which was totally happy five minutes before) starts buzzing, "I want that!" So walking away from them so I can't physically see them seems to calm my brain down.

Cheesy567

When dealing with a lot of cravings, I make sure I’m getting enough protein, eating meals on time, and plan for some reasonable snacks so I’m getting planned protein every 3-4 hours (that’s what’s worked best for me, YMMV).

To keep cravings at bay overall, I plan for the foods I like, make sure I’m not restricting any foods or being overly restrictive in general, and not overly eating sugary foods or foods that trigger cravings and binges.

If I’m heading down that path of binges with known triggers or stressors, I catch it when I notice it and put actions into play to help stave it off, like high-protein meals or a snack. Some of my go-tos to stop things are Greek yogurt with protein powder, oatmeal with peanut butter and Greek yogurt +/- protein powder, etc. That usually stops it in its tracks and gets me back on track.

Cheesy567

Ps- the cravings occurring and your actions in response are two different scenarios.

What you do to set yourself up to reduce cravings is one set of actions you can control.

What you do in response to cravings is a different set of actions, which you can also control. It takes a different set of skills than the first set.

The cravings themselves might be physiologic (because you are really and truly hungry and any type of food would do to satisfy it) or psychologic (because you think you are hungry and falsely believe you need a specific food or type of food to satisfy it— this type of craving can be ignored). You can learn over time to tell the difference and how to apply which set of skills to which craving type.

denise8252

Thanks everyone for the great advice Thank you so much for the help I appreciate it.

Bridgie3

I buy 72% chocolate. It seems to solve the need, but isn't so thrilling that you eat the whole block. I started on 50% chocolate, that was gorgeous, so moved up to 62% chocolate. That took a little while to really like... then moved to 72% fruit & nut, or 72% mint - now I can take 72% chocolate plain.

denise8252

Thanks