Cope with cravings

Cravings are often a learned response; this means that you can unlearn them. The more you manage to resist the craving, the more likely you are to permanently change the way that you respond to your cravings. 

The following may help you manage your cravings:

Drink more fluid 

Often, you may think that you are hungry for food when in actual fact you may be thirsty. It is always a good idea to have a good drink of water half-an-hour before a meal or instead of a snack, as you could be dehydrated. 

‘Distraction therapy’

Try to focus on something other than food. For example, you could try to read a book, take a bath or call a friend instead of reaching for unhealthy snacks.

Rate your hunger

Before you eat, ask yourself how hungry you really are. Could you manage without that packet of chips? It can take a while between starting to eat and feeling full, so try to eat more slowly, as this will make you better able to gauge when you have had enough to eat.

Reducing temptation

Avoid buying some of the unhealthy foods that you find you cannot resist eating. It may be hard to do initially but don’t forget that you are in control of your eating.

Consider filling in a food diary for a couple of days

This will help you to identify your daily patterns of eating. Make a note of the food you eat and score your hunger on a scale of 1 to 10 at set times throughout the day. Try noting how you feel before and after eating food. This should help you to identify your reasons for eating, e.g. boredom. Your food diary should help to identify your triggers for eating and therefore help you to find a solution.

Make sure you ‘fuel up’ frequently

Eating little and often is really important as it gives us a constant supply of energy throughout the day.

Have breakfast

The first meal of the day really is important, so make sure you have something for breakfast every day. This will supply you with the fuel you need to maintain energy levels until lunch.

 

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