Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Tips to Help Control Food Cravings


Food cravings can be triggered by various things including low blood sugar, stress, and other emotional triggers. The best way to take control is to understand how to balance your meals and snacks to avoid the traps that trigger food cravings.

1. Do not skip meals. Eat three meals a day and include snacks when needed. Try not to let more than 5 hours go between meals and snacks. This will help keep your blood sugar stable and avoid getting to the place where you are extremely hungry. Low blood sugar and extreme hunger can be a dangerous combination and almost always leads to overeating. Plan ahead and keep healthy snacks around.

2. Include protein, fat, and carbohydrate at each meal and snack if possible. Instead of bringing an apple for a snack, try having half an apple with some peanut butter or a slice of cheese. This will help keep your blood sugar more level throughout the day.

3. Keep food records. Food records are invaluable to help identify your eating patterns. For example, you may experience sugar cravings every afternoon at 3 p.m. This could mean that you need to eat an appropriate snack at this time or it could mean that what you had for lunch may not have been the right choice. It also could indicate a high stress time for you where a quick break might be in order.

4. Avoid very low calorie diets. Eating less than 1200 calories a day will likely lead to food cravings because it is basically a starvation diet. There are few people who need to be on this low of a calorie level and studies show people who go on very low calorie diets have increased food cravings and can become preoccupied with food. If you are unsure what calorie level is right for you, contact a Registered Dietitian in your area by going to www.eatright.org/cgi/findanrd3.cgi or get a metabolism measurement. Go to www.healthetech.com to find out who can run a metabolism measurement for you in your area.

5. Include whole grain carbohydrate sources with each meal. The fiber content of these foods helps to keep blood sugar levels stable to avoid any blood sugar drops which can lead to food cravings. Look for

3 grams fiber or more per serving on the nutrition label.

6. Clean up your environment! Avoid keeping trigger foods in your house or office if possible. It will be hard to choose healthy snacks when a bag of chips and a package of cookies linger on your shelf. The less temptation you have, the better.

7. Don't be too rigid! Enjoy your favorite desserts and snacks once in a while. If you completely eliminate them, you will become focused on these foods and end up eating too much. Enjoy your favorite treats once in awhile.

Once you have the craving:

If you really crave a food (i.e. chocolate), you have two choices:

1. Allow yourself a small portion when you feel the craving (i.e. 2 Hershey kisses a day) or find a substitute (i.e. Swiss Miss sugar free hot chocolate or Chai tea).

2. Try to wait 15 minutes before giving in to a craving. Try to engage in another activity such as journaling, or taking a walk. Sometimes even a 5 minute distraction can help ward off the cravings.

If you do give into a craving and eat more than you would have liked, do not beat yourself up. Try to learn from the craving. What could you have done differently to have prevented the craving? Then- Let it go! We are all human. Guilt will only make things worse and we have to allow ourselves learning curves.

Meri Raffetto, 2005

About the Author

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs that focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit http://www.reallivingnutrition.com.


MORE RESOURCES:

BBC News

Scientists call for stop to 'one-size-fits-all' weight loss plans
BBC News
Doctors need to move beyond a "one-size-fits-all" approach to tackling obesity, say scientists in Sheffield. The analysis of 4,144 obese people in Yorkshire showed they fitted into six distinct categories, each of which may need a different weight-loss ...
New research shows how to tackle obesityMedical Xpress
Researchers group obese people in 6 categories; recommend targeted treatmentTechie News

all 50 news articles »


Fort Worth Business Press

Healthy living: Weight loss company brings home good food, profits
Fort Worth Business Press
Curious as to why his method – eating healthy, nutritious meals loaded with fat-burning vegetables and meats – was successful, Starks began researching the history of weight loss. In 2005, after the birth of the second of their three daughters, he ...



AL.com

Medicare spending on weight loss surgery doubled in Alabama, but experts ...
AL.com
More than two decades ago, Ronal Holt began considering weight loss surgery to address the obesity he'd been battling his entire life. Back then, his insurance company wouldn't cover the procedure. Four years ago, the 69-year-old qualified for Medicare ...



NJ.com

N.J. Politics Roundup: Christie talks 2016, weight loss, pensions; state's ...
NJ.com
N.J. Politics Roundup: Christie talks 2016, weight loss, pensions; state's credit rating downgraded again. 1 / 32. Gov. Christie's holds town hall in Hasbrouck Heights. Gov. Chris Christie argues with Waldwick resident, Steve Panagiotou, about pensions ...
Chris Christie wishes he got weight loss surgery earlier: Lost over 100 poundsExaminer.com
Christie wishes he had weight-loss surgery soonerBradenton Herald

all 606 news articles »


Las Vegas Review-Journal

Middle-aged women risk bone density with weight loss
Las Vegas Review-Journal
Weight loss has been associated with beneficial effects on cardiovascular risk factors like diabetes. However, extremes of weight loss have been associated with bone loss, and according to some studies, increased risk of fracture,” senior author Dr ...

and more »


SouthCoastToday.com

Health Watch: How to avoid the dreaded weight-loss plateau
SouthCoastToday.com
TIP OF THE WEEK. Whether your fitness journey started as a New Year's resolution or a desire to fit into a swimsuit, you probably began with inspiration and motivation. You may have lost weight rapidly and noticed your body change in positive ways ...

and more »


MobiHealthNews

Do Popular Weight-Loss Programs Work?
Pharmacy Times (registration)
“When pharmacists discuss weight loss with their patients, I think that it is important for them to consider all the available options,” Dr. Gudzune said. “Some important aspects that they may want to consider would be whether the program has ...
What Would You Weigh If You Never Gave Up?Bangor Daily News
Weight Watchers wants to find out if connected scales really helpMobiHealthNews

all 4 news articles »


Examiner.com

Sam Smith after 14-pound weight loss on low-carb Paleo diet: Is 4 lbs from goal
Examiner.com
British singer Sam Smith is just four pounds from his goal weight following his 14-pound weight loss in 14 days on a low-carb Paleo-style detox diet. "Beautiful catch-up with the incredible @ameliafreer," Sam wrote on Instagram Apil 17. "4 pounds away ...
Did Beyoncé Bring Sam Smith One Step Closer To Achieving His Weight Loss ...PerezHilton.com
Sam Smith's Weight Loss Over? Amazing Before And After Photos Show ...Hollywood Take
Sam Smith Weight Loss: 'Lay Me Down' Singer Talked About Food With Beyonce ...Franchise Herald
Rickey.org -PEOPLE Great Ideas -IBNLive
all 52 news articles »


KABC-TV

Peruvian Superfoods Used by the Incas for Weight Loss
eMaxHealth
In addition to what foods to look for toward weight loss, the book also includes a 5-day Reboot Detox Plan and four 7-day meal plans (of less than 400 calories each) for not only omnivores, vegetarians, and vegans, but also for those on gluten-free diets.
Peruvian superfoods help with health and weight lossKABC-TV

all 2 news articles »


NBCNews.com

Comedian Gabriel Iglesias' Weight Loss Tip: No More Whole Cakes
NBCNews.com
Even though he's losing a lot of weight, comedian Gabriel Iglesias, aka "Fluffy", said in an interview on Today that he's still a big dude. Iglesias was willing to tell his weight lost secret - no bread, stopped eating whole cakes - but he wasn't ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.