You Ask We Answer: How Do I Deal With Cravings During and After Weight Loss?
Short Answer: Implementing these 5 coping strategies will help.
(2) Merriam Webster definition of a craving:
Craving (noun)
crav·ing
Definition of craving
: an intense, urgent, or abnormal desire or longing
Everyone gets food cravings on and off diets. The challenge is that giving in to these cravings and not managing them can add a lot of extra calories to your daily or weekly consumption adding pounds.
Nighttime craving is particularly difficult for many. Here are some of the reasons why:
At nighttime, we relax, and when we do we relax by eating.
It becomes our “reward” after a long and exhausting day.
A relaxed state lets our guard down and created a lost focus on healthy eating that normally occurs during the day
Comfort foods such as those available in the house make it easier at night to reach for with little effort.
Here are some important tips and strategies to fight cravings:
1) Eat small, low-calorie snacks (or “meals”) more frequently.
High protein snacks are a good choice but the principle here is to not get extremely hungry holding out for a big meal. Eat more frequently to also avoid spikes in blood sugars
2) If you give in to the craving make it a healthy snack and consider this:
Is it hunger?
If it is hunger fuel your body. Just fuel it enough to overcome the craving. Choose what you eat wisely.
Choose a high-protein snack to prevent more cravings later.
Drink plenty of water with the light snack.
(3) Eat lots of fiber.
High-fiber foods are lower in calories and make you feel more full.
Fiber is good for two reasons 1)Soluble fiber helps stabilizes blood sugar levels and 2) insoluble fiber fills your stomach reducing hunger.
Eat an evening meal with plenty of non-starchy vegetables, and drink plenty of water during the day.
4) Do not buy trigger foods (and get rid of them) in the house:
Out of sight, out of mind! if other people in the house are eating trigger foods ask them to keep them out of sight.
Buy healthy snacks to keep around the house. If you have to give in to a craving, choose a better option that is available.
5) Plan a healthy nighttime snack.
Plan a healthy late-night snack. Bulk vegetable snacks, pickles, celery, and carrots are some are high in fiber others fill you up.
Low-fat yogurt will also help you resist sugary treats like cake and cookies but keep the portion small.
Popcorn is my go-to because of the fiber and low fat. Eat it slowly; you will feel more full with less food, and you can stretch out “satisfying the craving” for longer periods.
These 5 strategies are a good start and more to follow if we get comments or feedback from you that you want more. Also, the references we cited go into more detail and list many more ways to combat cravings you will find very helpful.
Cravings are real, and I would like to tell you that they go away with time, but that would be a lie. We have to learn how to manage them more effectively. You can do it, and we are here to help. Watch my videos on Smart Snacking (https://www.youtube.com/playlist?list=PLpo0uY7vu_BZ64DIhZLmidR8CyJ3e3I5w).
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