New Day Your Way

Control Your Cravings

Isn't it infuriating that despite dedicated commitment to your weight-loss program, those pesky cravings still creep up and catch you in weak moments? There are various explanations for this, but most studies agree that a common reason for cravings in dieters is an underlying blood-sugar imbalance. Their blood sugar levels fluctuate wildly because they eat the wrong food.

The result? Lack of energy, weight gain, mood swings and, ultimately, serious health problems. The trick is to launch a

pre-emptive strike and head them off at the pass. Follow these recommendations and stay in control of your goals.

Don't Go without Food for Long Periods

This is where many dieters often go wrong: they believe that by skipping meals they'll be eating fewer calories. But you won't be-the food cravings will kick in just the same. Eating the right kinds of food regularly (see At-a-Glance Food Guide) helps your metabolism burn calories more efficiently. The rule is: 'little and often', with no more than three or four hours in between.
Make sure you never skip breakfast and, if you need to grab a snack, make it a healthy one!

Don't Forget the Carbohydrate

Another common mistake dieters make is to cut back too drastically on carbohydrates. We actually need carbs (see Understanding Carbohydrates), so along with your fats and proteins, make sure you incorporate complex carbohydrates into each meal.
Healthy carbs will give you the energy you need to exercise, which in turn will elevate your level of serotonin, the brain chemical that keeps your mood positive and your outlook upbeat. This will stiffen your resolve to lose weight and help ward off the craving.

Don't Blow it All on Empty Calories

Avoid snacking on sodas and refined foods such as white flour products-for example, cake, cookies, candy and bread-and say no to all junk food. These push your blood sugar levels sky-high, only to have them crash below normal again shortly afterwards (see Understanding Calories). This yo-yo effect plays havoc with your mood and appetite and is a perfect recipe for cravings. Instead, put a big bowl of fresh fruit in the fridge, or crunch on some fresh vegetables and low-fat dip, mini flavored rice cakes, or graham crackers.
Chewing gum helps keep cravings at bay, too, while at the same time burning a few extra calories!

Drink Plenty of Water

Here's a way to ward off cravings that really works: every time you feel the urge to binge, drink a couple of glasses of water-you'll feel full and lose the urge. If you're not keen on plain water, then herbal teas will do just as well (but not coffee with sugar and milk). Research tells us that quite often when we think we feel hungry, we are in fact thirsty (see Drink Before You're Dry).

Give Yourself a Sweet Treat - Occasionally

Of course, giving in to the craving once in a while never made anyone overweight, as long as there's a sizeable time period in between. If you find it difficult to control the amount you eat, then don't keep trigger foods in the house in the first place-out of sight, out of mind! See if mixing strawberries and blueberries, or maybe apple sauce with cinnamon, will do the trick.
Make smarter candy and dessert choices. Angel food cake and puddings made with low-fat or skim milk can satisfy the sweet cravings. If it has to be chocolate, then reach for lower-calorie and low-fat options. Or have a small bite-size portion (half ounce) of dark chocolate made with at least 70% cocoa beans (check the wrapper)-it contains less fat and less sugar. But moderation is the key.

Learn to Handle Stress Differently

Overeating is frequently an emotional response to stress. Using foods as a way to cope is very common. What makes it worse, though, is the fact that the staples of emotional eating tend toward ice cream, chocolate, cookies and salty snack foods. You never hear anyone say that they eat crates of broccoli when they are stressed.
Exercise is one of the best stress busters, so this is the time to take a walk or head for the gym (see Why Exercise At All?)-anything but stay indoors with easy access to the refrigerator.

Get Outdoors

Be proactive during the winter months when the days draw in and the thermometer drops. This is often where resolve crumbles and diets flounder, and it feels easier to curl up in front of the TV with a box of cookies. But recent research indicates that it's the decrease in daylight hours that contributes to the urge to eat more-particularly carbohydrates. Daylight helps the development of serotonin: that's the brain chemical that helps you feel relaxed and unstressed. So be forewarned-get those sneakers on (see How to Choose the Right Sneakers), head outdoors and soak up the available light during a bracing walk. You'll lose the urge to gorge right away.