How Do You Fight Cravings? š©
Equivocation
Posts: 7 Member
During the day, I get very few cravings...but almost like a damn vampire or werewolf, the second the sun is gone over the horizon, I turn into a crave monster. I suddenly want to eat every sweet Iāve ever had throughout my life! Donuts, chocolates, chips, candies, you name it. I havenāt broken my diet yet but if anyone who also gets insanely strong cravings but who has mastered them and you have some advice, not well known tips or tricks to cheat my own brain, Iām all ears! My goal is not simply weight loss but also long term sustainable healthy lifestyle so i really want to get rid of cravings entirely or at least lessen them to a large degree.
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Replies
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I find lot of substitutes when I get cravings, especially at nights in front of TV.... I usually start with foods like cucumber, carrots, green apples... Fennel seeds after dinner helps too... If it gets worst, I'd try and drink protein shake (with artificial sweetner)..... But if it's out of control, I keep nuts - walnuts, cashews, etc.5
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I use to have them, especially at night and especially with chocolate. It's not easy when you have a 5 year old son who eats a chocolate maybe once a week but the grannys keep on buying...
Anyway, what helps for me:
In the beginning I ate ONE fruit when I had my sweet craving, it helped
Now, I decided to stop eating after dinner, nothing but water touches my lips after I ate
I brush my teeth once I'm done eating
I chew on sugar free gum, it takes away the sweet craving
I have a treadmill at home and go for a run or walk at night, if you don't have one, go for a walk around the house or around the block. Any form of exercise, even a little always helps with cravings
Try to sleep earlier!!
Hope that helped āŗļø
Good LUCK!!!!6 -
I had cravings last night so instead I had a glass of warm milk with abit of tumeric, ginger and cinnamon. Tastes amazing and sorted my craving out AND I fell asleep super quick so win win š3
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Thank you all for the insights!! I will definitely try these out! I especially like the idea of having sugar free gum on hand!0
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I find getting enough protein helps quite a bit to keep from feeling restricted, but I also make a point to fit in treats in smaller portions. I generally have one cup of light ice cream or frozen yogurt daily at the end of my evening before bed.4
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I have a long commute after work thanks to rush hour and people that donāt know how to drive. I always keep my water bottle filled (32 oz.), and a bag of almonds in the car. I found that for me, when I was getting crazy cravings, it was mostly due to being dehydrated. So I learned to drink more water.
I also will sometimes snack on carrots, but the OHN at work tried to tell me they were high in sugar. I just laughed and said, āMaybe, but theyāre better than the box of donuts I wanted to eat!ā
Small battles. One day at a time... And donāt beat yourself up! Itās a lifestyle change, and it doesnāt always happen over night.
Hope this helps!3 -
Distraction helps. Go out for a short walk. Find something properly engrossing to do.
I surrender to my cravings when I'm just too tired to do those things instead.2 -
I plan some snacks and eat them on a schedule. Schedule? Yes.
I find delay is a lot easier to manage than āJust say no.ā I always have a few calories left for just before bed. Sometimes I donāt bother with that one. But I find having a zero balance in my calorie account for the day to be anxiety provoking. I try not to put myself in that position.7 -
I've given up trying to cut stuff out completely (Oreos, I'm looking at you). I just budget for the cravings I know I'll have when I get home from work. I add three Oreos to my diary every morning, just in case. If I have them, yum. If I don't, more calories for a cup of tea or to "bank" for the next day when I might want an ice cream cone or something more caloric than the Oreos. I know I struggle to beat the cravings, so I accept them and address them through planning.9
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If I eat any sugar, sugar substitutes or flour then the cravings continue. It took me about three months to completely feel victory over cravings and to rewire my brain. At first, I didn't eat at all in the evenings for the same reason but made sure that I had eaten sufficient nutrients and calories during the day so that I didn't convince myself I was hungry. At first even honey or a piece of fruit would bring the cravings back so I cut them out for a couple of weeks, now I can tolerate them too. Cutting out the flour and sugar combination was the key for me. Also this group https://community.myfitnesspal.com/en/group/129744-sugar-addicts been a great encouragement to me.2
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Wow thank you all for your thoughts! At the end of my day here, these are all so helpful to read right before bedtime! Keep up the great work everyone
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Cravings that happen through a periodic trigger (like the sun going down) are basically habits. To control them with less effort without having it be a fight every time, you need to change what happens when the sun goes down and keep at it until you "forget" the old associations. It will be hard at first trying to willpower your way through, but within a few weeks, you'll wonder why you were attached to that habit in the first place.
You could declare a certain time of the day as a cut off point for eating, and introduce something new that happens as soon as the sun goes down. In your mind, it's not that these foods are evil, it's just not what you do in the evening anymore. Pick up a new hobby or revive an old one, create a family ritual, anything to create a new association. Plan a sweet treat for your day, but never have it after your cut off time. This way you're not creating a "forbidden fruit" association with certain foods which makes controlling them harder for some people.
Some people do well with alternatives, but it doesn't work well for me. Trying to eat an apple and convince myself that it scratches the ice cream itch doesn't work because I'll know I'm lying to myself, if not right away, then eventually. I'll be subconsciously comparing "the good old days" with the less attractive things I do now. It could work after a very very long time because persisting creates habits, but it only prolongs the process for me. Replacing a habit with a different one works better for me because it's something new I'm doing, not a bastardized version of the old. It becomes an "I do this" instead of "I'm avoiding doing that".6 -
Generally, I figure out whether I want sweet or salt, soft or crunchy, and pre-log a measured portion of a low-calorie option. (Sweet crunchy=dry cereal; sweet soft=fiber one bars, etc)2
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Honestly, I give in. I eat chocolate, chips, or icecream almost every day. Sometimes I find lower calorie alternatives, sometimes I splurge and just have a smaller dinner. Personally, I've found that the more I fight it the worse off I'll be. So, I can either give in when the craving hits and be satisfied with a small amount of what I'm craving or I can ignore it and eventually eat way too much of what I'm craving. It also helps to not keep those things on hand or if you do then just keep one. For example, just keep one chocolate bar or one pint of ice cream that way when the craving hits you cant over indulge.3
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Water really helps, as does ensuring enough protein over the day.
Air-popped popcorn (no butter) is a good snack. You can have a lot of it and consume very few calories. It's a satisfying snack.1 -
I find that its mostly about associations. So if I sit down to some Netflix at night, my mind is automatically like, hmm what can I eat. So sometimes I budget the calories and eat whatever I'm craving or I try to keep my mouth busy with a zero calorie drink. Other times, I walk away and do something else. The key is to break the association.2
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I eat what I crave for but limiting the portions. I keep 500 calories apart everyday for food that o may mess up. Sweets are my weakness
It's a mind game2 -
I try to give in to the cravings every once in a while, with moderation. If I'm craving ice cream, I have some, just a small amount - half a serving or less. If I want bread, I have a slice of whole grain bread, not half a loaf of brioche lol. If I crave ramen I have a third of a package and use my own seasonings, not the sodium and MSG packed pouch included. I don't give in to every craving, but if I want it bad enough, I make room in my calories that day or the next for a small portion to satisfy. I find I can't just not have the food I love ever again, that's not sustainable for me. But having just a little every once in a while very much is.1
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This is a weird strategy, but sometimes I'll eat a serving of bitter greens (arugula for example) and it diminishes my appetite because my brain is getting the exact opposite the junk it's craving. Somehow it seems to ease the intensity of feeling like I MUST eat all the sweets.
That said, every eating plan needs room for treats now and then. I budget some calories for greek yogurt before bed. This hearty snack can be jazzed up with chocolate chips, fruit, whatever you like.0 -
I plan some snacks and eat them on a schedule. Schedule? Yes.
I find delay is a lot easier to manage than āJust say no.ā I always have a few calories left for just before bed. Sometimes I donāt bother with that one. But I find having a zero balance in my calorie account for the day to be anxiety provoking. I try not to put myself in that position.
I do this^
I plan for chocolate everyday.....later in the day. Single serving packs help. Individually wrapped Ghiradelli dark chocolate squares. If I'm in the mood for ice cream I reach for an ice cream bar or those mini-drumsticks.
Tea, fruit, crispy veggies are great for the start of a diet, but sadly (for me) they will never be a life time substitute.
One hard rule for me - no snacking in front of the T.V. Too easy to over eat. I get a big glass of ice water and a little bit of distraction....adult coloring book, crochet, solitaire, anything to break the cycle1 -
I plan my day. If I get a "craving" I just don't give on. For me, N=1, so far... since I have eliminated most calorie dense/Hyperpalitable foods, i don't have them. I actually dont remember what... let's say an Oreo taste like. I am currently being my own experiment. Some people can do it, some just can't. There is NO shame if you can't. Hell I might fail... best wishes..1
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There are lots of practical suggestions in here already. I keep willpower-draining foods (Oreos Cheez-Its) out of the house. When I want a craving, I go get it sometimes. Occasionally a lot of it. Not every day is a winner, but you need more winners than losers.
However, there are some considerations.
The first is the difference between hunger and a craving. If you are thinking about ice cream and feeling hungry, ask yourself whether an apple or some yogurt or cucumbers or pasta could make it better. If Yes, then it was hunger and go get an apple. If "No, only ice cream for me!" then it is a craving. At that point, you will have to engage willpower to say No most of the time.
Know that our hunger signals are something WE train into our body. Yes, our body lets us know painfully it expects food, but only because we feed our body at that time every day. It's like cats. If you train them that breakfast is at 6.30 Monday through Friday, they are going to expect it on Saturday and Sunday too when you just want to sleep in. So just because your stomach thinks it should be full after dark doesn't mean anything other than it's habit that will take about 3-4 weeks to break.
Last (and I only got this recently) it's important to know the difference between hunger, thirst, and the feeling of an empty stomach. I was mistaking thirst and an empty stomach for hunger ALL THE TIME. So I was snacking to try to cure the empty, unsatiated feeling in my stomach when I would have been better off drinking water and waiting for actual lunchtime hunger.
Ymmv.4 -
Sugar free gum, black coffee, crystal light lemonade (yeah I know itās super 80ās but I love it)3
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I'm the exact same, fine through the day then as soon as its evening all I want to do is eat and it's always the sweet stuff I crave š¬ I just drink loads of water and go for sugar free mints or gum. Worked for me so far š2
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A little trick I used to use was putting a whips Greek yogurt in the freezer then eating it before bed, just like icecream1
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I find that its mostly about associations. So if I sit down to some Netflix at night, my mind is automatically like, hmm what can I eat. So sometimes I budget the calories and eat whatever I'm craving or I try to keep my mouth busy with a zero calorie drink. Other times, I walk away and do something else. The key is to break the association.
^^This! Every time I come home from somewhere, the minute I walk in the house I want to eat a snack. Iāve conditioned myself to immediately want to eat upon entering the house. So instead of sitting down right away to relax (usually with food), I go change clothes or take out my contacts or do something to upset the usual pattern and break the habit.
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Distraction lol I get on mfp and start looking at before and after pictures to refocus.2
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Equivocation wrote: Ā»During the day, I get very few cravings...but almost like a damn vampire or werewolf, the second the sun is gone over the horizon, I turn into a crave monster. I suddenly want to eat every sweet Iāve ever had throughout my life! Donuts, chocolates, chips, candies, you name it. I havenāt broken my diet yet but if anyone who also gets insanely strong cravings but who has mastered them and you have some advice, not well known tips or tricks to cheat my own brain, Iām all ears! My goal is not simply weight loss but also long term sustainable healthy lifestyle so i really want to get rid of cravings entirely or at least lessen them to a large degree.
@Equivocation so glad you asked! I learned a few tips now too.
The struggle is real!! I find I turn vampire when Iām bored at night...
one thing I did make that is healthier for my cravings is individual ice creams that I preset the calorie intake. Idk if calories or carbs are what youāre watching but the recipe...
1/2-3/4 of the 8oz tub of sugar free cool whip
A few Dark chocolate or sugar free chocolate chips
Tablespoon Pb2 or pbfit powder
1 ripe banana mashed
Mix and separate into individual servings for when you have a craving. Store in freezer and is just like ice cream!
Iāve also done with sugar free cool whip, sugar free cheesecake pudding mix, lemon extract and a little graham cracker crumble.
If youāre going to given in, at least be prepared so you eat healthier options and in moderation.1 -
Hi, Wow! Such excellent responses and suggestions!!!! Amusedmonk and the people that write about the association of the sun going down... etc. Basically mine is going into den to watch tv, and actually any time of day. I just want to eat at tv time, all the time. I do bring a new pack of gum sometimes and chew up the whole thing, not at once lol but when it gets too chewy. I noticed recently a big trigger for me was just me driving in a car. I could be out all day and on my healthy food plan, but then I pass fast food and I just zip into the drivethru. I guess it is because more than half of my time I am binging (the other half dieting) so when binging, I would always stop at fast foods, supermarkets, Walmart, convenience stores and pick up and eat all my favorites. So just spotting them when I am driving makes me have the craving/urge. This is only recently that I figured that out. I know about the tv and say I will only eat in the kitchen but always forget to to it and because it is such a habit to eat in the den in front of the tv. And to replace the bad habit with a good habit is probably the key to changing the habit. SYou guys really rocked this thread. I was on for 5 3/4 days and then last night had that old urge to eat. I did feel I had two things weighing on my mind that did not make me happy. I think that emotional stuff may have caused me to seek food. I did eat and eat but it was healthy type foods. Of course, way too much. I so cannot keep anything in the house because at times of mental weakness, I will habitually start eating and not stop. Now this a.m. I am on my food plan but I feel like I could turn the other way at any minute. I need to be proactive. Will I? Probably not cause of my old habits are so ingrained in me. But I will after rereading everyone's posts try to come up with different things I will do (like eating in the kitchen). Let me ask you this question - do you think it is inevitable that we will always have the urge/craving/need to eat uncontrollably? And like some have said, to actually save some food for later or to go with the urge and eat veggies and healthy foods or to really try to break these habits (and will it be changed forever)? Kinda rambling here so not sure if I am saying my thoughts correctly. Hugs1
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@150poundsofme have you considered tackling one thing at a time and take the small victories? You may still eat emotionally, go to the drive through...etc, but your focus would be the TV. What do you want to do about it? Do you want to plan food for that or stop doing that? Try different strategies.
If you would rather stop doing that, maybe instead of gum (which is still technically eating) you could slowly work through a coloring book or anything that requires that use of your hands. The coloring doesn't matter, even if you do just one stroke, but you'll be holding coloring pencils/markers, and having something in your hands would remind you not to grab food.
It will be very hard at first and you may give in a few times (which is okay), but just power through this one thing and one thing only, even if you have to stop your diet to focus on it. Delaying weight loss is a good thing if it gives you better results in the long run. Once you have that under control, you could work on one other issue.1
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