Many people have issues with controlling food cravings. After all, no one is perfect… including me. Yep. I said it. I love chocolate and man… can I crave it! I have it under control though and would like to share my tips with you and teach awareness. I will never preach deprivation either and I am proof that you can EAT what you WANT and look the way you want as well. So bring on a Moni Treat! 😉
I have many helpful tips that can at least make you aware of your situation and perhaps really get YOU back in control!
If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you’re eating correctly for your metabolic type. This is very helpful. (I would also get your hormones checked and get some blood work done just to see if there is anything else going on.) If you’re certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:
I can always tell when a client of mine skips meals. How? They stop seeing results, have no energy or push point during our workout session, and even may feel like throwing up because the lack of eating proper meals. Nearly all my clients have learned this tip and really have seen a change!
MY TIP: You should be eating three-four square meals a day, plus one-two snacks, and spacing your meals throughout the day so that you don’t go longer than three-four hours without eating. Pay attention to the QUALITY OF FATS you are eating! You want healthy fats in your diet to help you on this. This will keep your blood sugar levels and hunger hormones stable. Trust me, I am eating ALL the day long and it keeps my metabolism humming!
The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry. See # 4.
Most of the time, we reach for salty, sugar, and refined carb foods when sometimes, we are actually just thirsty and/or dehydrated! Seriously, check this out for yourself and you will be shocked that you have your hands in the chips bag and in reality, it is because you have NOT had water all day.
I see this with a ton of clients, friends, and family. I suggestion also review my write-up “Are you Drinking Enough Water?” to really understand how important hydrating is. You know me I am the Water-Police!
MY TIP: My BEST advice on how much water one should consume is this: Take your body weight divided into 2, and that number in ounces is…how much I recommend a DAY. Yep, a day! (Example: If you weighed 150 lbs, divided by 2=that is 75 lbs, and there you go, 75 ounces of H20 a day.)
When you feel as if you’re starving, pour yourself a huge glass of water or grab a bottle of seltzer, it will help quell the urge to snack.
This can be a challenge for many and same goes for here. Sleep is so important and I know if I can switch things around – so can you! Here is the scoop on how important sleep plays a role on our energy, appetite, and hormones:
Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of “checks and balances” system to control feelings of hunger and fullness.
MY TIP: Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite. When I feel super on edge and ready to chow down on a cookie at 3 pm when I am NOT hungry, (unless it is a Moni Meal Cookie, I go for it only because I know it is healthy!) I instead do this: I have the connection now that I need to rest, maybe take a 20 minute nap, and drink some water too. I try to get a good night sleep of 7-8 hours and it makes a big difference or our hormones, our mood, and our energy.
I also love a Moni Green Drink if I feel like I need a SUPER-CHARGE later in the day.
So you can’t fool yourself. If you know you just ate and want to finish that sleeve of cookies or polish off those crispy (and greasy!) chips… Hit the “PAUSE!” button.
Check in with how you feel. Am I tired? Am I sad? Am I angry, frustrated, hurt? Am I overwhelmed and stressed? Once you nail your feelings, I promise you can conquer these craving! I work with my clients all the time on this. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness. Make sense?
MY TIP: It maybe hard, but leave the scene! Try a mini-walk, a phone call to a friend (maybe on the walk even better!), take some deep breathing, draw a bath, walk your dogs, play with your kids, paint your nails, read, plan your next healthy meal (maybe a Moni Meal!), and if you still feel like you must have.
One more AMAZING final tip: Put the oven timer on for 20 mins. If you still feel like you need that food AFTER the the timed 20 mins, I say go for it because that is a true craving. Chances are however that you will completely be over it after the 20 mins. Try it out! It works for my clients all the time. 🙂
So maybe you made decisions you were not happy with or a mistake her or there you paid the price giving in to that doughnut or super chewy cookie. Relax. These things happen! Sometimes we slip up, and that’s okay-healthy living is not an all-or-nothing proposition. Get rid of that mind set if possible! Believe in yourself and try to incorporate my tips. The biggest connection is self awareness and what works best for YOU and not anyone else. Try my tips on How To Start a Food Journal too, that is a great start.
Time to CONQUER your CRAVINGS!! Read all My Top 5 Tips for more on health, fitness, workouts, and wellness.
See you on your next workout,
Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at firstname.lastname@example.org.