I know you’re working hard at eating less, choosing the right foods, and fitting in sessions at the gym. You’re on your game and losing weight – until those cravings hit you. You say, “Just one – I deserve it.” Then you eat another, and another. By the time you’re done you’ve eaten the whole bag of whatever it was and will spend the rest of the night feeling guilty. At this point, you’re more likely to continue to eat the wrong things because you’ve convinced yourself that your diet is already “ruined.” I’ve seen clients go through an entire weekend like this… sometimes weeks.
Weight Loss is NOT All or Nothing
So first off, let me dispel that myth once and for all. When you choose to eat something “bad” you haven’t ruined all your efforts! You’ve just eaten a few more calories than you intended to that day. True, sometimes it’s a lot more than you intended, but the number doesn’t matter at that point. What’s done is done. The best thing you can do is get right back on the horse so to speak. Continue eating right and working out – and praise yourself for doing so, rather than all those feelings of guilt and disappointment! We all have cravings for certain foods and we ALL succumb to them sometimes (I happen to LOVE roasted marshmallows and will definitely eat more than my share at a cookout!).
Rising Above the Cravings
Because I know we all have these cravings, and I’ve dealt with my own over the years, I have a few suggestions on how to deal with them. Sure it’s okay to give in to them once in awhile, but if you are craving chocolate every night then you’re going to have to draw a line at some point. You won’t reach your weight loss goals with that kind of regular behavior. So to help you control your cravings, I’ve put together some of the techniques I use to rise above and stay on track.
My Strategies:
If you’re hungry between meals or late at night:
- Drink a diet soda or seltzer water to help fill you up.
- Drink hot herbal tea for comfort (it’s also an appetite suppressant).
If you’re craving something sweet:
- Eat apple slices (or other fruit).
- Make some sugar-free jello.
If you’re craving something salty:
- Try Orville Redenbachers 97% fat-free Kettle Korn (it’s tastier than other low-fat popcorns).
- Steam about 1 cup of frozen edamames (soy beans) and salt them.
If you’re craving chocolate:
- Make some low-sugar hot chocolate.
- Drink mocha-flavored or chocolate raspberry coffee.
- Buy some low-sugar Fudgicles.
What techniques do you use to control your cravings?
For more on weight loss: “10 Ways to Make Weight Loss Work for You.”
For more on meal strategies:
