The Urge to Indulge: How to Cope with Cravings

We all get them and we all give in to them sometimes. Food cravings -- and our response to them -- can easily make or break our weight loss efforts. So it's important to know how to handle them.

There is some controversy about exactly why we have cravings. Some experts suggest they're physiological, that our bodies are craving certain nutrients when we want specific foods, or, the result the food brings (e.g. a sugar "rush", etc.).

Others say they are simply force of habit. Or perhaps they are a form of food addiction. More than likely, most of us crave foods that brought us pleasure growing up, known as comfort foods.

Whatever the cause, there are a few uncomplicated ways to cope with them:

1. Don't diet.
   Yes, you read that right: To manage cravings and lose weight, don't go on a diet.When we say "the d-word" it doesn't mean just mean diet ... it translates to deprivation. When you try to avoid a food altogether, in the end, you'll eat more of it.
   
   By choosing new, healthier ways of eating and moving more instead of following a strict diet that omits particular foods or relies on packaged meals, you'll get fewer, less powerful cravings.


2. Come on ... just a taste.
   If you eat carrot sticks when all you want is a slice of carrot cake, it's going to do you no good at all. The fact is, when you're really craving something you will accept no substitute. By eating just a little bit of the food you're really pining for, you'll quell the craving and prevent over-eating.


3. Create a diversion.
   When I recently moved from a small town to a larger city, one of my most worthy craving adversaries became as close as a phone call away ... Chinese food delivery! When they began recognizing me by my voice, I knew I had a problem.
   
   Now when the impulse to dial that number hits, I put the phone and menu in another room and go do something completely non-food related. Gee, that kitchen sink looks like it needs a scrub ... when's the last time that floor was mopped? More often than not, when I return to the scene of the crime ... er, craving ... I don't truly want it anymore.


4. Get to the heart of the problem.
   Just as not everyone who has weight issues is an emotional eater, cravings aren't always the result of emotions. But for some of us, there's no denying the connection. Until you assess your emotional eating tendencies, you'll never be prepared to deal with cravings. Why? All the "small bites" of your favorite treat in the world won't heal deep-seated emotional issues such as depression or anxiety. Don't be afraid to ask for help. Weight loss can wait, but your emotional well-being must be a priority.


5. Wait it out.
   Believe it or not, sometimes you can just wait for a craving to go away and it will. That's not to say it won't rear its ugly head again if it doesn't get its way, but if you move on and convince yourself it's mind over matter, you may find cravings aren't such a formidable opponent after all.