Beat Your Food Cravings!

By Kim Banting,

Tips to Confront Overeating

At Parties:

  1. If it is potluck, bring something you enjoy and know you can eat guilt-free.

  2. Eat what you want, but in moderation. If there are bacon-wrapped scallops on the table and they are calling your name, have one. Otherwise you may end up overindulging in other snacks as a distraction.

  3. Don’t overdo it. Enjoy the food, but remember to keep portion sizes small and balanced. Eat slowly, savouring the food and avoid choosing only foods with poor nutrition.

  4. Eat at home before you go out. Choose a snack that is nutritious and high in protein such as tuna salad on flax crackers or a bowl of hearty bean soup. Being satisfied will help you control your cravings.

  5. Focus on the people rather than the food. Position yourself in conversations away from the food and keep your back turned to it.

  6. Drink in moderation and eat before you drink to prevent a drop in blood sugar. Also, drink plenty of water. In fact, take 1 full glass of water to every alcoholic drink you have.

  7. If you do overindulge, get back on track the next morning with a nutritious breakfast and add an extra 30 minutes to your exercise routine.

Stress Induced, Other:

  1. Wait. Cravings will often disappear after 15-30 minutes.

  2. Cravings will often disappear with distraction, so focus your attention on something else. If you can’t stop thinking about that food, then choose to eat a smaller serving or indulge in a healthier option.

  3. If you tend to have specific times of the day where you are inclined to binge or crave poor food choices, having something non food related to look forward to can help deter the craving.

  4. Keep healthy snacks on hand for quick snacking at times of day you know you tend to want poor choices.

  5. Keep your food journal posted on the fridge. It reminds you to think before you are eating. Post-it notes on your snack cupboard with messages about your goals can be great, positive reminders as well.

  6. Make rules around food, such as you only eat while sitting down with no distractions or you always set your fork down between bites. Your focus on your meal will help you become more aware of your body’s signals of satisfaction.

  7. Find a friend who is like-minded about food and eating. Support is a key to success.

  8. Don’t skip meals and choose wholesome, balanced meals and snacks to nourish your body. Proper nutrition is key to overcoming cravings.

  9. Refuse to allow others to sabotage you or break your resolve. People who aren’t ready for health changes often have a hard time supporting people who are ready and will unconsciously push you to join them in indulgence.

  10. Every time you resist the urge to purchase junk foods, put the money you would have spent in a jar and watch it grow. Indulge in an item you have really wanted or better yet, new clothes for the new you!

  11. Never shop when hungry. Make a list, set a budget and stick to it.