Craving Control
As humans we are quite hedonistic. Our brain is always seeking pleasure. An immediate source of pleasure results from food. Food high in calories, fat, and sugar provide our bodies with immediate energy, which we are designed to crave, and store for times when the food supply is running low. The problem is that in today’s society food supply, especially unhealthy processed food is extremely accessible and affordable. For less than $5 you can get over 900 calories, high in fat, and low in vitamins and minerals. To make matters worse energy is not being utilized due to less active lifestyles.
Before you get angry and blame evolution and technology for ganging up against your weight loss efforts it’s important to identify your weaknesses when it comes to food. Only then will you be able to gain strength to win the battle against unwanted pounds.
Certain foods may make you feel and act a certain way. Loads of sugar may make your face feel tingly, and cause you to become hyper, foods high in fat that are slow to digest may make you feel sluggish, while foods rich in vitamins and minerals will make you feel energized. It’s important to tune into how food affects your body and mood, but also to recognize what emotional state you are in when you desire particular foods.
A study in the Journal of Psychology found that your mood might dictate what type of food you crave. Participants in the study craved junk food when they were amused, bored, joyous, or depressed. This is no surprise since our culture naturally connects these emotions with food choices. When you go to the movies or theme park for amusement you may connect that experience with popcorn and candy. Joyous occasions like birthdays and holidays consist of desserts and rich snacks, while comfort foods are desired during low emotional states to pep you up.
In the study, researchers found that healthy food options were chosen most when participants experienced feelings of self-confidence. It can be difficult to experience feelings of self-confidence when it comes to food selection. You may have tried various diets, didn’t lose weight, or may have gained the weight lost right back. Don’t give up!
Start by incorporating small changes and utilize strategies to overcome temptation. Health and fitness is a lifestyle, not a fad diet. Change one or two variables at a time, and feel confident about accomplishments and future progress. Here are some tips to increase your nutrition confidence level and gain control over emotional eating.
Keeping a nutrition log is a great way to identify habits and triggers- sights, smells, and actions that lead to another behavior. Do you always eat dessert after dinner? Are you starving at 3PM? Do you overeat at dinner? Do you feel hungry when you’re watching television? Keep track of all of your meals for 3-5 days. Include what you ate, portion and/or calories, time, and how you felt before and after. Rate your hunger- were you really hungry before your meal, were you still hungry after? This way you will be able to make adjustments. Eating small nutritious meals throughout the day and never skipping breakfast may help you overcome overeating in the evening.
When you feel a certain way- overly excited, stressed, or depressed, and you know you normally turn to comfort food during these times, find distraction. Go for a walk, get some exercise, as it can be calming, reduce tension, and lower cortisol levels (cortisol is a nasty stress hormone that encourages the body to store fat).
See no evil, hear no evil, speak no evil…eat no evil. Don’t keep your favorite treat in your house. I tell my clients, “if you really crave it bad enough and feel like you have to have it, you will be willing to get ready, get in your car, make the drive, and spend the money on it.” Normally, this isn’t the case. Go for a walk, pop in a piece of gum, check your email, and ultimately wait for the craving to fade.
- Try to set one goal each week.
Attempting to fix everything at once can result in not fixing anything at all. Focus on one goal each week. Once you have accomplished this goal you are ready to progress. For example, week 1: I will keep a nutrition log for the entire week. Evaluate your habits and then set one goal that stems from discovered flaws each week. Week 2: I noticed that I never eat breakfast-my goal is to eat a healthy breakfast of oatmeal and fruit everyday.
Find a friend or family member that can help motivate you, and even join in on your quest to better health. Share your weekly objectives, and help one another stick to that goal. Offer praise for achievement and commitment.
The body’s search for quick energy and pleasure from food is not meant to sabotage your fitness goals. By becoming more in tune to your emotions and craving triggers you can overcome temptation with ease.
Sources:
Verplanken, Bas. Consumer style and health: The role of impulsive buying in unhealthy eating. Psychology & Health; August 2005, Vol. 20 Issue 4, p 429-441. Accessed: December 27, 2009
Lyman, B. The nutritional values and food group characteristics of foods preferred during various emotions. The Journal of Psychology. September 1982; Volume 112. P 121-127. Accessed: December 27, 2009
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