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fight cravings?

I read that if you can wait out a craving for 10 minutes it will pass, I was wondering what are some ways you "fight" cravings - you know the kind that tells you to eat when you know 1. it is wrong and 2. your not even hungry?

Thu. Jun 7, 4:39pm

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I chew gum on my way home from work so I don't dive in and eat everything in sight. If I am home and having a craving (when I know I'm not hungry), I try to distract myself. If it still doesn't go away I try to brainstorm the cheapest caloric way to satisfy it. For example, if I want something sweet, I try a piece of fruit (one that I really like, like a nectarine or some raspberries) or some non-fat yogurt with a little honey. Then I try to eat it really slow.

Thursday, June 07, 2007, 6:07 PM

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I have found that the best way to fight cravings is to actually THINK about what I am doing. Often times, I see something, and just start eating it. I get on auto pilot, and before I know it, the thing I am eating no longer tastes good, my belly is aching, and I am still eating! When I actually stop and consider the food I am craving, I find that often I come to terms with the fact that I should not have it at that time. Even if I do give in to the craving, I have more control over how much I am eating. You'd be surprised how much most people with weight problems eat without thinking. CGS

Thursday, June 07, 2007, 6:25 PM

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To deal with a craving that is hitting me really hard I find I have to basically render myself unconscious (i.e., go to bed!) I'm fortunate that my big time cravings happen later in the evenings!

Before 9pm I have to completely get away from the kitchen and DO something - take a bath, go for a walk, get on the computer, etc.



Thursday, June 07, 2007, 6:28 PM

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First of all you should not be having temptation near you or even inside a place where you know you'll be vulnerable. Just think about how guilty you'll feel afterwards its worked for me. Or you can take a bite and move on.

Thursday, June 07, 2007, 6:50 PM

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I seem to go against popular strategy here, but I have learned over time that sometimes when I have cravings and they are strong, I actually have to give in to them. And I do much better that way--I may feel guilty as hell, but if I make the decision to actually 'give in', I only eat a small amount--sometimes only a bite or two (especially if the craving is for chocolate or ice cream) and then I am actually satisfied. If i try to avoid the craving altogether, I end up eating EVERYTHING ELSE! I will be so focused on NOT eating the chocolate, that I may be apt to eat a whole bag for frozen corn, or an entire garden full of salad, or baked veggies with brown rice (rounded on a dinner plate) or anything else I can find just to try to fill myself up and make my craving go away. Problem is, the next moring I will wake up feeling guilty about all that I ate, and I may still have my original craving...Obviously I have an issue with overeating (and years of bulimia behind me) so when I can take a BITE of chocolate, I consider that a huge success--and usually I even splurge and get the really fancy dark chocolate, or the good Ben & Jerry's ice cream. I figure if I want to satisfy the craving, I need to do it with something that will really satisfy me.

Thursday, June 07, 2007, 8:30 PM

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Then go for a cheat day. For the rest of the week dedicate yourself to eating clean then perhaps on a weekday pick a meal where you "reward" yourself by eating what you want then get back on track the next day. I know alot of people who do that.

Friday, June 08, 2007, 5:12 AM

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When I have a craving, I drink water first - studies have shown you may actually be thirsty, not hungry.

If 15 minutes go by and I'm still distracted by the craving, I have a couple bites of whatever the crave is (assuming it's a 'bad' thing, nibbles/just the taste is enough). Often times if this much time has gone by, I've forgotten and focused on something else (on the computer, etc.)

Friday, June 08, 2007, 12:10 PM

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i think it would be extremely helpful to recognize that it's not the food that is "bad", it is our relationship with food that is the problem. we're not fighting cravings, we are fighting ourselves and own desires. cravings would be like water or carbs when you are starving. the desires are different for everyone. if you try to fight against yourself, who wins? just regulate the foods which would previously have sent you over the egde, calorically speaking, do not eliminate them. everything in moderation really does work. and you'll fight with yourself a lot less!

Friday, June 08, 2007, 12:17 PM

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I plan for a snack every night and for the past few days I have been having the munchies really bad. I am wondering if it is a need for more water so I am going to try that but so far no giving in to the cravings. I just remind myself that tomorrow I can have something else.

Friday, June 08, 2007, 10:35 PM

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addicts have cravings, non-addicts have wants. it's the same difference between a need and a want. you may think it's your body that craves cake, but it's your addiction, not your body, that is asking for cake. seriously, what could possibly be found, only in cake, that your body would have a biological craving for? don't let yourself be fooled! a craving is a temptation, not a need!

Monday, June 11, 2007, 10:25 AM

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I so agree with the last comment ! I consider myself an addict with certain foods. The reason I want to eat them is more an emotional thing. I just crave the emotional release/comfort I feel when I indulge in this stuff. And no, I don't seem to get the same type of "high" with healthy food. I have found , if I can just get myself outside for a walk or even a drive in the car I can let my intense cravings pass. Also, key for me is really asking myself in the middle of an intense craving/urge for junk , what is the reason I want to eat this food ? it makes me more aware of why I overeat and also just helps me be more aware of things in my life that seem to trigger an urge/craving. I would say that 99 % of the time , my overeating is due to some emotional trigger. Normally , it's because I'm trying to ignore dealing with certain feelings.

Tuesday, June 12, 2007, 3:27 PM

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How To Stop Emotional Eating, Night Eating and Mindless Snacking

link to PEERtrainer article on how to stop emotional eating, night eating and the root causes of both.

Link

Friday, June 19, 2009, 12:11 PM

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