Most people struggle with food.  Eating the perfect diet is seldom unattainable. Realizing this and knowing about our health and food nutrition can help when it comes to making wise dieting decisions.

Many of us deal with food “cravings.” Studies show that it’s very common for food cravings to happen quite often around bedtime. Your guard may be down, you’re tired, you may have had a tough day, and you find comfort with a tasty treat.

When we don’t control our food cravings, what starts out as an innocent bedtime snack can rapidly turn into a full-blown feeding frenzy. We march to the kitchen and any other place where food might hide with little regard for the effects.

Most food cravings seem to be more related to your emotional state rather than satisfying a nutritional need. It’s not completely understood why we over-indulge.

Here are some ideas to combat food cravings:

  • Out of sight, out of mind.  If the food isn’t available, you can’t eat it! Keep that cookie jar empty.  Keep healthy food choices on-hand.
  • Common feelings and emotions surround food cravings such as boredom, loneliness, or stress.  Recognize these and you will be able to better deal with food desires when they hit you.
  • Self-control and discipline on their own will not cut it! If you depend totally on yourself for control, you will not succeed. Having supportive relationships is necessary.  If you don’t presently have a support network, start building one now.
  • Don’t beat yourself up if you fail to control a food craving. You can always make it up tomorrow. Make use of your support network like calling a friend, or family member that you can share your feelings with.
  • Get the right amount of sleep. When you are tired, you are more likely to get a food craving.
  • Don’t give up.  If you have a slip-up, do whatever is necessary to regain control. Try to practice restraint most of the time.
  • Exercise. Try to get at least 30 minutes of physical activity every day.  Exercise release feel-good endorphins and helps cut down on cravings.
  • Satisfy food cravings in moderation. Limit your consumption of craved foods to 100 to 200 calories.
  • Substitute craved foods with with low-fat varieties.  If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try a fruit to satisfy that sweet craving.
  • Do not skip meals. Eat every 3-5 hours. Try eating 6 smaller meals with nutritious snacks instead of eating 3 big meals.
  • Hunger cravings are oftentimes stress related.  Stimulate the regions of the brain that stimulate pleasure by taking a walk in the park, making spiritual connections, getting in front of a cozy fireplace, taking a relaxing bath, doing yoga.  Bottom line, pleasurable experiences are a great substitute for comfort foods.
  • Certain medications (prescription and over the counter) can be appetite stimulants. If you are on a medication and troubled by food cravings, discuss it with your physician or pharmacist. They may be able to recommend alternatives that do not send your cravings out of control.
  • Make distractions for yourself. Do anything other than cave-in to your desire for food.  Get busy, exercise, work, etc.
  • Clean house in your refrigerator and kitchen cabinets.  Discard unhealthy stuff and start shopping healthy. Carefully planning what foods you have in your kitchen will go a long way for improving your chances of success.

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