Distractions and a craving back-up plan

BoxerBrawler

So I am not an expert or anything but I thought I would share some tricks I use to avoid / get past cravings and potential binges.

I know the mind is extremely powerful and when it wants you to eat it's like you have absolutely no control... and that is a horrible feeling.

The main thing I have learned is to know the difference between true hunger signals (growling churning belly), and just having a craving attack or the urge to eat for any reason other than being hungry. One is physical, the other is completely mental.

The mental one is the hardest one to overcome.

So anyway, here are some things I do to avoid the craving attack, hopefully this will help someone:

- Take a deep breath, chug some ice water, count to 100
- Do some jumping jacks or crunches or both, work up a sweat
- Go to the gym
- If you have a pet... give it some love
- Take the dog for a walk or play with the dog and/or cat
- Read a book
- Start writing in a journal about how you are feeling at the moment and why
- Turn on some great music and dance your *kitten* off
- Hit stuff... boxing I mean
- Call someone on the phone and get into a good conversation, have a good laugh
- Go to your local CVS or other pharmacy and start reading the funny cards
- Do laundry, sweep, clean the toilet! yuk...
-Start repeating your favorite mantra "I am stronger than a craving...."
-Just tell yourself NO. A big loud resounding NO!
- If it is a sweets craving and you aren't triggered by the start of a snack, eat a few baby carrots, drink water and wait a few minutes. This works!
- Get in your car and drive, just to drive.... look at scenery, listen to tunes, etc.
- Go for a bike ride
- Take a nap, or if it's late at night, go to bed!
- Suck on or chew up ice cubes
- Drink a green tea or better yet, drink a black flavored tea, add some stevia (unless you're triggered by sweets).
- Go to the nearest mall or shopping center and window shop or better yet, buy yourself a new pair of shoes or something. - Make that your reward for not caving in to the craving. Every time you have a craving, put on those shoes and remember how proud you are of yourself.

So there's a few. Again, I hope this can help someone along the way.

The very biggest thing is that if you do cave in to a craving or binge or lose control or whatever, please don't feel bad or guilty. We are human and **** happens. It only takes one healthy meal to get back on track and one moment, or hour, or even day of bad stuff won't undo all the good stuff

ninerbuff

If it's an "in the moment" thing (like passing a donut shop, candy shop, etc.) these are great suggestions. However if the cravings are an on the mind all the time thing, then I believe a better approach is to find a way you can fit it in without over indulging. What creates a good lifestyle is having control, but that doesn't mean one has to abstain to have control.
But these are great approaches to helping address spontaneous reactions when a craving hits.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

BoxerBrawler

Yes! I totally agree. As long as it fits into an overall plan and calorie range there is nothing wrong at all with indulging in sweets or other cravings once in a while. Moderation is important. It's just that I see a lot of posts from folks who seem to give into one small craving and then go out of control like you said. I think for those with control issues abstaining at least in the short term is a better way to handle it until they can achieve control over it. In the meantime... distractions work