Dealing with Food Cravings

Whether you want to lose a couple of pounds or need to overhaul your eating habits, the trick is to teach yourself how to manage what you eat and how much. Here are a few tips to help you get started.

Step 1

Make a list of events and settings that seem to trigger overeating for you. Stuffing yourself may come about because you smell a certain food, go to a specific restaurant, or hang out with certain people. Perhaps the overeating takes place when you have a stressful day at work or you are nervous about an upcoming social commitment. Knowing what triggers the overeating is absolutely necessary if you are to get a handle on the way you eat.

Step 2

Stop eating at different places around the house. No more platefuls of spaghetti while you watch television, and no more cookies while you read in bed. Confine your eating to the kitchen or dining room table. No exceptions.

Step 3

Learn what a true portion is. Here's a hint - it is less than you think. Always prepare a plate with one serving of the entree, a couple of vegetables, and perhaps a bread. Never eat from the takeout containers, since you can snarf down the equivalent of three to four servings before you know it.

Step 4

Rest after you finish your plate. Taking a few moments to allow the meal to settle gives your brain and your stomach time to communicate and determine if you've had enough. Often, waiting ten to fifteen minutes before going back for seconds is all it takes for you to decide you are full after all.

Step 5

Substitute rather than deny yourself. If you want a snack, go right ahead and don't feel guilty. Just leave off the oily potato chips, doughnuts, etc. For a sweet tooth, grab a piece of ice cold fruit and cut it into wedges, or go with a low fat granola bar with a little chocolate on top. For a salty snack, go with microwave popcorn flavored with a mixture of seasonings rather than tons of salt and butter.

Tips & Warnings

Your extra pounds did not appear overnight, and they are not going to melt away any faster. If you really want to get in shape, use a combination of good dietary practices and regular exercise. Not only will you lose weight, you'll sleep better and have more energy too.

Beware of fad diets. They don't work. Sensible eating does. Talk to a nutritionist and get ideas on what types of foods you need in your daily diet, and what can be left out permanently or reserved for special occasions only.