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Weight Loss Information from experts |
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Tips to Help Control Food Cravings
Food cravings can be triggered by various things including low blood sugar, stress, and other emotional triggers. The best way to take control is to understand how to balance your meals and snacks to avoid the traps that trigger food cravings. 1. Do not skip meals. Eat three meals a day and include snacks when needed. Try not to let more than 5 hours go between meals and snacks. This will help keep your blood sugar stable and avoid getting to the place where you are extremely hungry. Low blood sugar and extreme hunger can be a dangerous combination and almost always leads to overeating. Plan ahead and keep healthy snacks around. 2. Include protein, fat, and carbohydrate at each meal and snack if possible. Instead of bringing an apple for a snack, try having half an apple with some peanut butter or a slice of cheese. This will help keep your blood sugar more level throughout the day. 3. Keep food records. Food records are invaluable to help identify your eating patterns. For example, you may experience sugar cravings every afternoon at 3 p.m. This could mean that you need to eat an appropriate snack at this time or it could mean that what you had for lunch may not have been the right choice. It also could indicate a high stress time for you where a quick break might be in order. 4. Avoid very low calorie diets. Eating less than 1200 calories a day will likely lead to food cravings because it is basically a starvation diet. There are few people who need to be on this low of a calorie level and studies show people who go on very low calorie diets have increased food cravings and can become preoccupied with food. If you are unsure what calorie level is right for you, contact a Registered Dietitian in your area by going to www.eatright.org/cgi/findanrd3.cgi or get a metabolism measurement. Go to www.healthetech.com to find out who can run a metabolism measurement for you in your area. 5. Include whole grain carbohydrate sources with each meal. The fiber content of these foods helps to keep blood sugar levels stable to avoid any blood sugar drops which can lead to food cravings. Look for 3 grams fiber or more per serving on the nutrition label. 6. Clean up your environment! Avoid keeping trigger foods in your house or office if possible. It will be hard to choose healthy snacks when a bag of chips and a package of cookies linger on your shelf. The less temptation you have, the better. 7. Don't be too rigid! Enjoy your favorite desserts and snacks once in a while. If you completely eliminate them, you will become focused on these foods and end up eating too much. Enjoy your favorite treats once in awhile. Once you have the craving: If you really crave a food (i.e. chocolate), you have two choices: 1. Allow yourself a small portion when you feel the craving (i.e. 2 Hershey kisses a day) or find a substitute (i.e. Swiss Miss sugar free hot chocolate or Chai tea). 2. Try to wait 15 minutes before giving in to a craving. Try to engage in another activity such as journaling, or taking a walk. Sometimes even a 5 minute distraction can help ward off the cravings. If you do give into a craving and eat more than you would have liked, do not beat yourself up. Try to learn from the craving. What could you have done differently to have prevented the craving? Then- Let it go! We are all human. Guilt will only make things worse and we have to allow ourselves learning curves. Meri Raffetto, 2005 About the Author Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs that focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit http://www.reallivingnutrition.com.
MORE RESOURCES: Are weight loss drugs killing off the business lunch? Financial Times Opinion | She Struggled With Addiction, Then Tried a Weight Loss Drug The New York Times Neurons in brain’s timekeeper might control nighttime hunger: Newsroom UT Southwestern Medical Center Tirzepatide’s Effect on BMI and Cardiometabolic Health for People with Type 2 Diabetes University of Miami Pharmalittle: We're reading about an experimental Lilly weight loss pill, a big biotech funding deal, and more statnews.com RI may end coverage of weight-loss drugs for Medicaid as GLP-1 costs soar The Providence Journal 'Curious Conversations' podcast: Webster Santos talks about drug discovery and weight loss Virginia Tech News ‘The Blind Side’ Star Quinton Aaron Shows Off 200-Pound Weight Loss: “I Have 55 More Pounds To Go” VIBE.com 5 reasons we shouldn’t ‘compliment’ people who lose weight The Conversation Appetite for disruption: Weight loss pivots, possibilities for supplements – digital magazine SupplySide Supplement Journal October: weight-loss-pill | News and features University of Bristol Lilly’s oral GLP-1 shows ’significant’ A1C reduction and weight loss in Phase III trial - PharmaLive Weight loss drugs Ozempic and Wegovy may help people drink less alcohol The Killeen Daily Herald Melissa McCarthy looks incredible in lacy black top and tight skirt after weight loss transformation HELLO! Magazine Fake weight-loss jabs sold on Facebook and TikTok The Telegraph 'Don’t ask your doctor about weight loss'; ask this instead: Cardiologist reveals the one question that ca The Economic Times Lilly's orforglipron adds AstraZeneca's Farxiga to list of bested drugs in diabetes FirstWord Pharma The Blind Side star looks almost unrecognizable after staggering 200lbs weight loss transformation HELLO! Magazine 21% Body Weight Loss — WeightWatchers 2025 Report: 46% Work-Related QoL Gain, 53% Overall QoL Stock Titan New York University study reveals a weight loss method that beats Ozempic 5 to 1 - Metabolic OkDiario Reversing prediabetes without weight loss: How lifestyle changes, fat distribution, and glucose control c The Times of India Costco to Sell Popular Weight-Loss Drugs Ozempic and Wegovy The New York Times Weight loss drugs Ozempic and Wegovy may help people drink less alcohol The Rochester Sentinel Weight loss drugs Ozempic and Wegovy may help people drink less alcohol The Conway Daily Sun Weight-loss drug complaints to pharmacy regulator hit 150 in a month The Pharmaceutical Journal Prediabetes: Do you really have to lose weight to reverse it? Medical News Today Simple Life Lands $35M For AI-Powered Weight Loss Fitt Insider Quinton Aaron Weight Loss: ‘The Blind Side’ Actor Loses 200 Pounds After Battling Binge Eating Disorder TheHealthSite Weight-Loss Drugs May Slow Alcohol’s Effects, Offering Hope for Addiction Treatment: Study INDIA New England News Oral GLP-1 drug promotes substantial weight loss in trial Cornell Chronicle Weight loss drugs Ozempic and Wegovy may help people drink less alcohol Branson Tri-Lakes News Weight loss drugs Ozempic and Wegovy may help people drink less alcohol Vincennes Sun-Commercial Weight Management & Obesity Program (Adult) University of Michigan Health Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) Lose 7 kgs in just 21 days: Celebrity dietitian’s 18-10-8-4-1 formula is going viral The Times of India FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) TRICARE Coverage of Weight Loss Medications: What To Know TRICARE Newsroom (.mil) New weight loss gel is changing the game and has one major benefit over Ozempic and Mounjaro LADbible Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center Jelly Roll Splurging on ‘the Finer Things in Life’ Amid Weight Loss: ‘Pray For My Bank Account’ Yahoo |
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