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How do you curb cravings?

eggmoni

I have a bad bad bad habit of giving into my cravings. It's very easy for me to give in and once I'm craving something, I can't stop thinking about it. One thing that I've tried doing is just never letting myself feel hungry (so eating more frequently throughout the day instead of eating twice a day or something like that). I noticed that the more hungry I felt, the more cravings I had for junky foods! I'm not sure what else to do, though, to curb these cravings because sometimes I am in class or at work and I'll get hungry and end up coming home and eating more than I should because of my hunger.

What do you guys do when you are craving something you know you shouldn't eat? ^_^

Replies

Sinisterly

There is nothing that is off-limits to me.

I give in, but I make sure that I stay within my calories.
I put it into my calories and figure out just how much of it I can have without causing any damage.

ruthejp13

It's an addiction. You want to go cold turkey to gain control. Seriously, try the Atkin's diet for 2 weeks. Only 30-50 carbs a day. As many veggies as you want. NO SUGAR. NO FRUIT. Don't let yourself get hungry. Eat hard boiled eggs, cheese and cream cheese for snacks during the day. Drink LOTS of WATER. Do NOT drink soda pop - even diet.

Years ago when someone would bring a box of donuts to work, I go into the lunchroom and keep eating them until they were gone, about one every 30 minutes. Now you can put the box under my nose all day and I don't have the urge to eat them.

Don't worry about losing weight the first two weeks. Just concentrate on not being hungry. Don't stuff yourself but eat lots of veggies, drink lots of water and have as much meat, fish, chicken and cheese as you want. No milk, no yogurt, no diet sodas and no sugar.

This lecture based on a large medical study from Stanford University verifies the health benefits of the Atkin's diet.

http://youtu.be/eREuZEdMAVo

suicidegrunty

gum gum gum! chewing gum always helps me. i have this green tea gum thats supposed to help and it taste like mint, so if you dont like tea, no worry!

ninerbuff

It's an addiction. You want to go cold turkey to gain control. Seriously, try the Atkin's diet for 2 weeks. Only 30-50 carbs a day. As many veggies as you want. NO SUGAR. NO FRUIT. Don't let yourself get hungry. Eat hard boiled eggs, cheese and cream cheese for snacks during the day. Drink LOTS of WATER. Do NOT drink soda pop - even diet.

Years ago when someone would bring a box of donuts to work, I go into the lunchroom and keep eating them until they were gone, about one every 30 minutes. Now you can put the box under my nose all day and I don't have the urge to eat them.

Don't worry about losing weight the first two weeks. Just concentrate on not being hungry. Don't stuff yourself but eat lots of veggies, drink lots of water and have as much meat, fish, chicken and cheese as you want. No milk, no yogurt, no diet sodas and no sugar.

This lecture based on a large medical study from Stanford University verifies the health benefits of the Atkin's diet.
http://youtu.be/eREuZEdMAVo

Unless one is going to do Atkins for life and NOT indulge in sugar treats, this isn't great advice. Sugar isn't an addiction, it's just highly palatable. One can definitely eat it and stay within a healthy weight range.

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

MelsAuntie

For me, go into the studio and get busy. If I'm in a really creative groove I'm likely to forget to eat ANYTHING. I'll suddenly realize around 6 p.m. that I haven't had anything except a big mug of coffee.

MelsAuntie

There is nothing that is off-limits to me.

I give in, but I make sure that I stay within my calories.
I put it into my calories and figure out just how much of it I can have without causing any damage.

THIS, all day long. Unless I'm in the studio, then I won't think about food at all.

NH_Norma

4 things:
1) drink my water...lots of water...a full glass (12 or 16 oz) before giving in to a craving
2) log it before I eat it. Play around with portions and see the calorie differences...decide if it's worth it to you and how much you are willing and/or want to have once you see the numbers
3) Log my usual physical activity to see how it equates to the portion size I decided on; go back and forth until I make a final decision
4) If I've decided to have whatever it is...enjoy it without regret. :flowerforyou:

DivineChoices

If I can fit it into my calories, I eat a small serving. If I can't fit it into my calories, like tonight, when I'm craving pudding and chocolate, I basically sit on my hands. I get a giant glass of water and stay busy until the craving goes away. Recently I discovered the more open I am about my craving, the faster it goes away. Try acknowledging the craving aloud then go do something you enjoy (just not eating! lol!!)

jofjltncb6

My secret (when in a deficit) is to make sure that deficit isn't too large. That's when the cravings hit. I look for that sweet spot of a deficit where I'm making progress towards my goals without feeling *too* hungry.

ETA: At too large of a deficit, there are no (safe) tricks that will keep your from feeling very hungry/having cravings. That's just the way the system works.

melimomTARDIS

I felt like crap on Atkins. Bloated and awful, and just gave me an all over yucky feeling. I do better on a high carb regimen.

I watch my calories now, and for junky foods I recommend switching regular pop to diet, and choosing individually portioned treats. 1 oz bag of potato chips is 160 cals. 1 Hershey kiss is 22 calories. Those 100 calorie packs are great for this! So basically have the junk, just in a pre packed portion.

As for curbing appetite, I like to chew sugar free gum, drink black coffee, and suck on hard candy. It also helps me to be firm with myself on when I can eat.

All things in moderation, and I can't stick to any diet that has be not eating things I enjoy.

Zenzen2000

Denying myself, it never worked for me. I just try to reasonable when it comes to my food choices. I might not always succeed but for the most part, I keep it in check.

ressa8

Have you ever tried to journal what you ate and how you were feeling? Is it emotional? I definitely am an emotional eater and it is something I struggle with a lot!

icandoit843

Really for me if I'm craving something or hungry but don't want to go over my calories I just put in my Wii fit and work out by the time I'm finished I'm no longer hungry but very energized

jussuf

I would like to second "jofjltncb6".......make sure your deficit is not too great. I was surprised how much food I can eat and still have a deficit at a goal of 2 lbs per week. This way my cravings are small and I just eat what I want. Yesterday I gave in to my cravings during the day but had a really healthy good dinner, so I made it up in a way. Trying to eat really healthy, organic, grassfed whole foods also helps with that. Finally, I know that I reach for food when emotions surface and I try to stuff them. The more I allow them to surface, the less power the cravings have over me.....something Food Addicts Anonymous is about, more or less.

Domineer

For the first 2 or 3 weeks, my cravings wouldn't let me not think about them. I started to drink tons of tea (black and green) and that curbed it. After a few months, I lost more than 30 lbs and my appetite decreased dramatically. I no longer need to drink tea to curb my appetite. I am disciplined enough to eat three times a day. My advice while starting out is to drink lots of water and tea (no sugar, just Astevia and lemon or honey for sweetener). It will get easier eventually. Now after conquering those cravings, I will not look back. My brain is programmed to stop me when I am consuming too much or fixing my plate with too much food on it.

irNathaniel

gum gum gum! chewing gum always helps me. i have this green tea gum thats supposed to help and it taste like mint, so if you dont like tea, no worry!

Backside to Gum is - It falsely starts your Motabalism and makes you feel more hungry. Kind of a catch 22!

dortilolma

I hear ya - my chocolate cravings can be so bad we don't have any chocolate I like in the house. Every once in a while I'll have one bar of something so I don't give it up all together but removing the temptation day to day (or hour to hour) is pretty much the only way I could deal with it.

I don't know about you, but cravings and the urge to eat (even though I'm not hungry) general occur during moments of idleness. I've taken to trying to keep my self busy with little things to stop this.

cyesaya

I had the same problem! Don't keep junk food in your house, but allow yourself to have some once or twice a week. That being said, when you go to buy it, make sure you've eaten before hand or you could find yourself filling your trolley with all sorts of bad food.

missiontofitness

If it's a food you enjoy, work it into your macros for the day. Say your realllly enjoy potato chips. Preportion them out in little bags, and label them if that will help too! Example: you could label them as "April 29th lunch" or "April 29th snack #1"; mapping out your food and learning how to incorporate them into your daily life in moderation is key.

Personally, I've helped to curb my cravings for sweet things by drinking a caramel iced coffee from Dunks every morning (and sometimes a second one if I'm super tired/need a boost during the day, haha). Sure, it's not the "healthiest" thing, but I've learned to plan my days around it, and the sweetness of it satisfies me for the day. I've found that I don't necessarily need something sweet or sugary all the time, since I've had something awesome that morning.

If I'm really craving something, and I can fit it into my day, sometimes I'll give in. But I always have it in the back of my mind to only eat until I am satisfied, and no more. Recently I got some chocolate Hershey's eggs candy for Easter. After trying one serving, I loved them. Next day I really wanted them. But I made sure I only had the 8 egg serving size whenever I had them, and ate them slowly. One key thing is to enjoy your food; it's easy to go overboard if you're eating quickly, because you aren't actually taking the time to enjoy it. I've found that when I slow down my meals, I can recognize when I'm full a lot more quickly, and I'm more satisfied and don't feel the need to go overboard.

harrietcmckee

I totally agree with the person who said just eat a small portion.
If you want a biscuit, go to the packet and get out ONE biscuit. Plan it in, and you get what you want and you still get to feel good about yourself and maintain your goals!

Another option is to try and alter your thinking. For example, if I really want chocolate then I'm craving sugar. I'll think about other sugary but more healthy snacks... like an apple or something... If I think about it for a little while I can usually convince myself that the apple will be MORE delicious and refreshing etc. But if I still want the chocolate I have a piece!

Sinisterly

You want to go cold turkey to gain control.

DO NOT DO THIS!!!!

You are setting yourself up for failure. I'm telling you right now, it happened to me, it happens to A LOT of people specially when they hit a plateau or feel guilty about what they ate and think it will affect them, even though they stayed within their calories.

IF you really want to stop eating it, start by limiting yourself to a smaller amount of anything that you do want to eat, but do NOT cut it off completely, UNTIL YOU ARE READY TO. You wouldn't expect a horse to just stop eating fresh pasture and be okay with it in a day, think of your body as that horse. Simply nuh-uh.

When I burn 1000+ calories, I eat king sized chocolate bars YES KING SIZED and I still lose weight.
King sized are about 650 calories or so each, and the rest I eat regular food as my exercise calories. I go over my sugar macros as well, but I kept on pushing and losing.

Koldnomore

I'm willing to bet that you have set MFP to lose 2lbs/week. Unfortunately you have only 30 lbs to lose. .you should aim for no more than about 1 lb/week at your weight and as you get closer to your goal you need to slow down what you are trying to lose. Your last 10 pounds should be only .5/week. Your deficit is too large -which is why you are craving junk.

I can't see your diary but pay special attention to make sure you are getting enough protein and fat as they will help you feel full longer. Open your diary if you want more input.

Eat more food with higher nutrition than what you are currently eating and your cravings should be a big more managable. if youre so hungry when you get home that you're over eating then make sure that you have something good to snack on ready. .keep a container of cut veggies in your fridge and eat those if you need something.

Good luck!

andylowry

I load up a pipe with good tobacco and smoke it, but I know that's not for everybody.

ruthejp13

I should have said "it can be an addiction."

I disagree that you have to do Atkins for life. Doing it for 2 weeks can put your body back to normal blood sugar regulation. If you start eating sugar or starches after the two weeks and the cravings are out of control, then you might be addicted or you might be insulin resistant.

As for the horse reply guy, are you saying an alcoholic or drug addict shouldn't go cold turkey? The amount of junk most people eat is not normal. If a horse was given only sugar and no grass, that's a problem.

DeterminedFee201426

i have a little of what i crave .. if the cravings are bad i brush or scrape my toungue and it go's away i also i chew gum .. but brushing & scrape of the toungue is better for me .. the brushing teeth part never works but far as cleaning my toungue off it has worked every time . the item is sold at rite aid and walgreens as far as i know

ChristineMiller2

I feel your pain

Drink water, have cute up raw veggies on hand and do that instead, OR if you eat it make yourself work for that deficiet. There are a lot of times I look at something and go that'll cost me an hour of workout time to eat and I pass on it! Calories in, easy. Calories out, no so much.

kristentheswimmer

1. Allow myself SOME of what I'm craving, I have to eat it alone and while doing nothing but enjoying the food.
2. Do something else with my hands when I can't get to the craving right away to keep me from binging.

SillyTree

When you have a craving for something, that is your body telling you it needs a certain vitamin or mineral…
What you're craving wil clue you into what vitamin or mineral you are lacking…
Look it up… because once you determine what your cravings are telling you your body needs, then you can provide your body with the healthy option, which will give your body the nutrients it needs, and the cravings subside quickly…

I have no problem with cheat meals… but with cravings, it kind of stinks, because normally what we crave, has little to no nutritional value, so we end up eating more calories, and still not giving our body the vitamin or mineral it was asking for.

Next craving you have, I recommend you ask, why am I craving that? What is my body telling me it needs?

Examples;
Chocolate.
If you crave chocolate, it doesn’t mean your body has a chocolate deficiency, although I think most people would prefer that. Chocolate is high in magnesium. Cravings for it often indicate that your body is deficient in magnesium, which is a common deficiency. If you’re going to eat chocolate, choose organic cocoa and mix it into a healthy smoothie, or eat a small amount of dark chocolate. Because that is unlikely enough to deal with a magnesium deficiency, it’s also important to eat other foods high in magnesium, such as nuts, seeds, fish, and leafy greens.

Sweets
If you crave sweets you may be experiencing blood sugar fluctuations. When your blood sugar drops, your body may be trying to get you to give it more fuel to keep your blood sugar levels stable. If this is a chronic occurrence you may have hypoglycemia, which simply means low blood sugar. Whether your sugar cravings are sporadic or chronic, it is important to choose the right type of food to bring your body back into balance. Giving in to cookies, cakes, candies, or other refined sweets will only make the problem worse and cause a blood sugar roller coaster that leads to more cravings. Instead, choose a piece of fruit when you’re craving sweets. In the interim, add more high-fiber foods like beans and legumes, and complex carbohydrates like whole grains to give you the fuel you need without the blood sugar spikes. If you’re really struggling with sugar cravings, you may also wish to supplement with the mineral chromium since it helps to regulate blood sugar levels and ward off cravings.

Salty Foods
Cravings for salty foods like popcorn or chips often indicate stress hormone fluctuations in the body. Getting on top of the stress in your life is step one. The adrenal glands help your body cope with stress and, in our fast-paced, hectic lives, tend to become worn out, especially from stress-hormone production. Try meditation, breathing exercises, or other stress management techniques. Research at the University of Utah in Salt Lake City showed that people who take a break to breathe deeply or meditate before reaching for salty snacks reduced their stress hormones by 25 percent and cut the bingeing in half.

If your adrenal glands are worn out, you can also support them with a high-quality B-complex vitamin, with extra pantothenic acid (that’s vitamin B-5) and vitamin C. Eating more leafy greens helps to supply your body with minerals that support the adrenal glands, especially potassium.

Cheese
Cravings for cheese or pizza often indicate a fatty acid deficiency, which is common in most people. Eat foods such as raw walnuts, wild salmon, flax oil; add ground flaxseeds to your diet. Supplement with a high-quality supplement that includes the beneficial fats, especially Omega 3s. It should contain both EPA and DHA. Two to three servings of fish such as wild salmon or a small handful of raw walnuts or 2 tablespoons of ground flaxseeds in a smoothie will often cut out cheese cravings altogether.

Red Meat
Not surprisingly, cravings for red meat usually indicate an iron deficiency. Often people crave burgers or steaks. Women of menstruation age are especially vulnerable to iron deficiencies. Eat more iron-rich beans and legumes, unsulphured prunes, figs, and other dried fruits. If you eat meat you can also choose lean, organic red meat like beef or bison as a source of iron. Just remember to keep meat consumption to within 15 percent of your total daily diet. Vitamin C helps with the absorption of iron, so take vitamin C alongside your iron-rich foods. Alternatively, eat citrus, red peppers, tomatoes, or berries which are high in vitamin C with your iron-rich foods.

Snacky
If you often feel snacky, sometimes for sweets, sometimes for salty foods, it can mean you’re not eating a well-balanced diet and may be missing a variety of nutrients. Cut out the junk and add more delicious, healthful foods. Also, add a good multivitamin and mineral to your day.

Reaching for junk foods or heavy foods at the onset of cravings will only satisfy them temporarily. Making dietary changes that address deficiencies or imbalances can help eliminate them altogether.

chelseasans

I should have said "it can be an addiction."

I disagree that you have to do Atkins for life. Doing it for 2 weeks can put your body back to normal blood sugar regulation. If you start eating sugar or starches after the two weeks and the cravings are out of control, then you might be addicted or you might be insulin resistant.

As for the horse reply guy, are you saying an alcoholic or drug addict shouldn't go cold turkey? The amount of junk most people eat is not normal. If a horse was given only sugar and no grass, that's a problem.

i agree with this. I tried the low carb thing temporarily just to try and ease my sugar cravings and honestly it worked. I feel much better now with more protein and less sugar. The only thing i did different was when i craved sugar, i would eat fruit instead which i still do. After being off of it a few days I ate some iced cream and wanted more SOO bad but instead I ate some pineapple and BAM craving for the ice cream was gone.

KaelaLee88

A little bit of what you fancy, does you good!

I'm a big believer in this and it hasn't hampered my weight loss :-)

Enjoy and indulge that craving, in moderation of course and the cravings should lessen their power over time!

Kaela x