Consciously Indulge in food

Give in … sometimes. The ability to recognize a craving and consciously cave in to it is important. The more you avoid a craving and try and find other foods to fill the need, the greater the possibility of overdoing it once you finally allow yourself to indulge. You may really want a cookie, but instead you opt for celery for a little crunchiness, then a handful of dried fruit for sweet, then some pretzels for salty, and then finally you give in to the cookie. Making a conscious decision, on occasion, to have a small portion of what you crave is sometimes a better option. (Work to limit the indulgence to a small portion versus a full day, or a week of indulgences.)

Find a healthy, conscious middle ground that satisfies your desire. If you are really craving French fries, try baked sweet potato wedges. If you really want a grilled cheese sandwich, consider an open-faced version with whole grain bread and one or two slices of real melted cheese. Going crazy for chocolate? Opt for a piece of high-quality chocolate with at least 70 percent cacao and no added emulsifiers. And for salty, crunchy cravings, grab a handful of lightly salted and roasted almonds instead of fried potato chips.

Cravings can also hit when you go long periods of time without eating. For some people, eating three meals and a couple healthy snacks each day can stave off sudden cravings. Depriving yourself for hours without food can lead to grumpiness, overeating, and a lowered ability to make healthful choices. Skipping meals and snacks causes drops in blood sugar, which can lead to a strong urge for an extra cup of sweetened coffee or another sugary treat for quick stimulation. Prepare healthy snacks and drink plenty of water throughout the day to avoid long periods without food or drink, and the possible onslaught of an unhealthy craving.

Divert Your Attention

Food isn’t the only solution for food cravings. When a craving strikes, take a minute to ask yourself if you are truly hungry. Is another factor or emotion provoking the feeling or need? Try and wait at least 30 minutes before consciously indulging.

Exercise is a beneficial distraction that can help you avoid giving in to a craving. Working out produces feel-good endorphins, which provide positive reinforcement and stimulation in a healthy form.

Turning to other activities that are proactive and produce positive gratification is another option. Get a manicure, soak in a lavender-scented bath, call a friend, or clean out a closet or drawer: Redirect your urge rather than immediately cave in.

It is essential to not let emotions and memories interfere with healthy food intake. Continually question yourself when a craving strikes. Is it because I am sad and lonely, or that it’s Sunday night? Or, did I wait too long between meals and snacks? Being in tune with your body and remaining consciously aware of how and when you indulge are key techniques to curb cravings.