3 Steps to Dealing with Cravings

Cravings can happen to anyone, but they seem to strike more often when we’re following a weight loss plan. Maybe that’s because the forbidden fruit seems more alluring, or simply because you’re running a calorie deficit so you’re hungrier right now. Whatever the reason, battling cravings can present a challenge: Is it ever okay to give in to your cravings, and when? And how?

First, identify the source of your hunger. It’s important to learn the difference between physiological hunger and emotional hunger. Here are a few clues for each:

Physiological hunger…

  • Is a gradual feeling that builds
  • You feel like you could wait a while, if needed
  • Doesn’t trigger feelings of guilt
  • You’re willing to eat whatever is available

Emotional hunger…

  • Happens suddenly
  • Feels urgent
  • Often brings feelings of guilt
  • Applies only to a specific food

When a craving strikes, step back and evaluate whether you’re feeling physiological hunger or emotional hunger. Doing this will encourage mindful eating. You might sometimes still opt for a small indulgence during emotional hunger, but at least you’re aware of it. That’s the first step to breaking a bad habit.

Plan for it. If you crave a particular item on a regular basis, you might decide that it’s okay to give into those feelings occasionally. This isn’t necessarily a bad plan, since denying yourself completely can often lead to a total break with your eating plan. But plan for the indulgence ahead of time, so that you can make changes in your eating plan to accommodate it. If you’re going to have a scoop of ice cream Friday afternoon, you can focus extra hard on lean protein at lunch, for example.

Eat the food you actually want. There is no point to accommodating a craving only halfway, because you now you’ve added extra calories to your eating plan for the day, without enjoying any true satisfaction. So yes, if you decide to give in to a craving, go for the real deal over a less satisfying substitute. You’ll be satisfied by a smaller portion of the treat this way, and you’ll probably indulge less often.

Of course, the real key to indulging cravings is to make it an occasional treat; do it too often, and you’re simply straying from your eating plan.

For more information on a weight loss plan to achieve true lifestyle change, give us a call. We can help you understand which foods you should be eating on a regular basis, along with things like portion sizes and total calories. We also offer regular support for all of the different challenges that come along with weight loss, so that you can reach your goals healthfully.


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Start talking about healthy eating or a weight loss plan, and you’ll notice that most people don’t look excited. They might even get that, “oh no, not this again” look in their eyes.

We don’t often associate healthy lifestyles with “fun”. Mostly, this happens because switching to a more nutritious eating plan involves changing our habits. And since habits are ingrained, even small changes can feel like burdensome work (or just another obnoxious thing you have to remember).

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If you had to name the number one unhealthy habit, how would you reply? Most people might say smoking, or eating too much junk food. And while you would be correct that these are terribly damaging habits, you might also be surprised at the results of a new study. One unhealthy habit was actually found to be even worse than smoking… And many people wouldn’t guess this one. Read more

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January 1 will bring a new year, a new you, and… new foods? If you’re on the self-improvement bandwagon (and most people are, at this time of year) you might be interested in the latest foodie trends that promise improved health and functioning. Are they really all they’re cracked up to be? Can they fit into your weight loss plan? Read more

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How to Work Out When You’re Sore

Sometimes, no matter how careful you are about warm-ups, stretching, and proper form, soreness will happen. It usually strikes the morning after a workout, or about 24 hours afterward. At this point you might wonder if it’s safe to exercise, or if you should take a day off. Read more

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