When you break your fast, whether that means at a traditional breakfast time or later in the day, start with protein rather than bread-y carbs (you can have those later!) Protein will give you energy while keeping your blood sugar stable.
When your sleep is weak, your cravings get strong! Studies show that poor sleep impacts your brain's reward center, and then you crave unhealthy and sugary foods! In addition, when you are sleep deprived, your satiety cues are hampered and you may eat more because you just don’t feel full.
Identify your food craving triggers. Or what I like to say, “What are you hungry for?” Are you feeling foggy? Are you sad? Do you miss someone? Are you anxious about something that feels outside of your control? Choosing food and eating it offers a sense of control over your life and a certain amount of satisfaction in the moment. But shortly after, regret kicks in. What if you made a list of actions you could take when you feel the urge to grab a snack? What would be on that list? Are you open to writing in a journal or notebook, phoning a friend, drinking water, opening a window and consciously breathing, stepping outside, or moving a little?
Purge it, baby! An old friend of mine introduced me to the phrase “see food diet.” As in, when I see food, I eat it. What can you put in your line of sight that is nourishing? Make a new habit of washing and chopping veggies and fruit that you enjoy and put them in a prominent place in your refrigerator. For crunch, try whole, unprocessed raw nuts. When you feel a craving come on, would you be willing to go to a store to purchase what you are craving? Let it come down to that. Choose from your wholesome selection on hand. (If you live with others, devise creative systems to honor your goal of eating cleanly.)
Simply Pause. Find it in yourself to take that pause between stimulus and response. Your thought may be the trigger. Seeing something may be the trigger. Your emotions may be the trigger. Can you grow to be comfortable with the trigger, and take thoughtful action in response? When we touch a hot stove, we need to react. When we have an urge or craving, we can thoughtfully respond. Ask yourself, “Do I really want this?” “How will I feel after I eat this?” “What alternate action can I take right now?”
Surf the moment: When you feel the urge to give in to a craving, sit with the urge. Allow the sensation of being with your feelings wash over you. Your craving is like an ocean wave, it comes on, pummels you and will in fact recede. What happens when you wait it out?
Enjoy with presence of mind the food you crave. Put it on a plate or in a bowl. Decorate it with sprinkles, berries, or condiments. Make it look pretty. Sit at a table. Take note of the aroma, flavors, textures, sounds you hear as you chew. Take mindful bites and savor them. Express gratitude for the food you have, for the joy it brings you and your body's ability to assimilate and utilize that food.
You can cancel your cravings by learning these 7 tips. If you would like to personalize these steps, just let me know! I’m here for you.
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