Out Smart your Cravings

CoachCher

When a craving strikes ask yourself Am I stressed out?

When you're under pressure, your body releases the hormone cortisol, which signals your brain to seek out rewards. Comfort foods loaded with sugar and fat basically "apply the brakes" to the stress system by blunting this hormone. When you reach for food in response to negative feelings such as anger or sadness (like potato chips after a fight with your spouse), you inadvertently create a powerful connection in your brain. Its classic brain conditioning; "The food gets coded in your memory center as a solution to an unpleasant experience or emotion".

Stimulate happiness "Women especially have a profound emotional reaction to music". Create upbeat playlists to listen to whenever a craving strikes. The songs provide a distraction and an emotional release. Wait it out "People give in to cravings because they think they'll build in intensity until they become overwhelming, but that's not true," Cravings behave like waves: They build, crest, and then disappear. If you can "surf the urge," you have a better chance of beating it altogether

Choose the best distraction "What you're really craving is to feel better," You've heard the trick about phoning a friend or exercising instead of eating. But "taking a solo walk won't help if you're feeling lonely," Instead, identify your current emotion--bored, anxious, or mad; by filling in these blanks: "I feel ____ because of ____." Then find an activity that releases it. If you're stressed, channeling nervous energy into a workout can help; if you're upset over a problem at the office, call a friend and ask for advice.

Ask yourself "Have I been eating less than usual

If you're eating fewer than 1,000 calories a day or restricting an entire food group (like carbs), you're putting your body in prime craving mode. Even just 3 days of strict dieting decreases levels of the appetite-reducing hormone leptin by 22%.

Do This!

Lift any bans--safely Plan ways to enjoy your favorite foods in controlled portions. Get a slice of pizza instead of a whole pie, or share a piece of restaurant cheesecake with two friends. Don't "eat around" cravings; trying to squash a craving with a low-cal imitation won't satisfy your brain's memory center. For example, if you're craving a milkshake, yogurt won't cut it--especially if you've been depriving yourself. You may even take in more calories than if you'd just had a reasonable portion of what you wanted in the first place. Munching five crackers, a handful of popcorn, and a bag of pretzels, all in the name of trying to squash a craving for potato chips, will net you about 250 more calories than if you'd eaten a single-serving bag

Are you getting enough sleep?

In a University of Chicago study, a few sleepless nights were enough to drop levels of the hormone leptin (which signals satiety) by 18% and boost levels of ghrelin, an appetite trigger, by about 30%. Those two changes alone caused appetite to kick into overdrive, and cravings for starchy foods like cookies, potato chips, and bread jumped 45%.

Do This!

Have some caffeine; it can help you get through the day without any high-calorie pick-me-ups. It won't solve your bigger issue of chronic sleep loss, but it's a good short-term fix until you get back on track. Portion out a serving, you probably don't have the energy to fight it, so try this trick: Before you dig in, dole out a small amount of the food you want (on a plate) and put the rest away.

Are you a creature of habit?

You may not realize it, but seemingly innocent routines, such as eating cheese popcorn while watching TV, create powerful associations. "The brain loves routine". The thought of letting go of these patterns can cause a fear response in an area of the brain called the amygdala. "Once the food hits your lips, the fear response shuts off in a heartbeat."

Do This!

Eliminate sensory cues; smells, sights, and sounds all act as powerful triggers. Watch television in your basement or bedroom so you're far away from the kitchen and the cupboard full of snacks

Picture yourself healthy; try the "stop technique": Every time the food you crave pops into your head, think, Stop! Then, picture a healthy image (say, you're lean and fit). After a while, your brain will dismiss the food image and the craving will subside. "One of my clients did this four or five times a day, and within 2 weeks, she stopped turning to sweets every night after dinner."

Shift your focus; Australian researchers found that distracting your brain really does work. When a craving hits, divert your attention to something visual not related to food, like typing an e-mail.

Passing up one bag of potato chips and 1 pint of Ben & Jerry's Peanut Butter Cup ice cream per month can help you lose 10 pounds in a year