I used to have this constant urge to rip open a chocolate bar, or dive into a bag of my favorite crisps- and I'll bet you aren't a stranger to this either. The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to find out why this is the case.
The goal is to be in charge of your cravings, instead of letting them take charge
Here are 5 tips:
1. Get to the Root Causes
Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving. This is why I recommend journalling and learning DBT skills.
2. Regular Eating
It may sound counterintuitive, but regular eating prevents you from overeating in your next meal. Even if you've binged, don't skip your meal/snack.
3. Slow down
Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or snacking. Your brain doesn’t get the message that your stomach is full for about 20 minutes.Therefore, slowly chew your food. Savor it. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.
4. Smart food swaps
Asking you to replace your chips with celery sticks with hummus won't work as they are completely different, in terms of flavors and texture. But instead of having store-bought ice cream, why not have frozen fruit, blended with a small splash of milk or yogurt to make an alternative?
5. Out of Sight, Out of Mind
It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.