How to overcome overeating

Everyone has experienced it at least once in their lives—a feeling of I’ve-got-to-have-that-food-and-I’ve-got-to-have-it-now! It’s known as craving. We’ve all experienced it from time to time, and some people get cravings more than others.

What are the things that people crave most? The number-one choice is chocolate. After chocolate, cravings range from pizza to pretzels, cookies to chips, and doughnuts to peanuts.

So, why the cravings? You ask

Most cravings are a mix of emotional and physical factors. Many people reach for food for comfort, celebration or company. It’s not uncommon for people to binge on their “craved food” when they are tense, depressed, lonely or celebrating.

Other people begin to crave foods when they don’t have anything else to do or when they’re bored.

However, there are some true physical reasons why some people experience cravings. One big reason is hormones.

Researchers have found that women crave and eat more sweet, high-fat foods about 10 days before the onset of their menstrual period than they do during the rest of the month. Estrogen levels are very low at this point in the cycle, and scientists think that might influence the cravings.

The scientists think that the high levels of estrogen take away the appetite. But when the level of estrogen drops 10 days before the period starts, that appetite suppression is gone and the cravings start.

Other causes behind cravings could be related to your health. People with blood-sugar problems might crave sweet things. Those with low blood pressure might crave salty things. And those people with vitamin deficiencies could very well crave the foods that contain those needed vitamins.

Those cravings could be your body’s way of getting the food it needs.

But, if you suspect that your cravings are not because of medical reasons {your body probably doesn’t need that chocolate fudge pie), what can you do to overcome the cravings?

1)      The first step is to figure out why the craving hits. Look for patterns: Do you reach for the ice cream after every stressful visit from your in-laws? Do you bake and eat cookies every time your husband leaves on a business trip? Does a stressful day at work cause you to want chocolate—anything chocolate? Try to nail down what your “triggers” are.

2)      Once you think you’ve nailed down the trigger for your cravings, think of other pleasurable activities that you could do instead of eating. That could be as simple as catching a few minutes of your favorite TV show, buying a new book or magazine, or calling up an old friend. You should also consider going for a walk. Walking will not only get you away from the kitchen, it will decrease your appetite and keep those extra pounds off your legs and waist.

3)      Another key to overcoming your cravings is to give in to them. Yes, give in to them. Many people make the mistake of completely avoiding the food they crave. Then after a few days or weeks, they break down and binge. For example, you deny yourself any chocolate for two weeks, but then you go crazy, buy two dozen chocolate éclairs and eat them all. You then feel guilty, deny yourself chocolate for another two weeks and repeat the same process. If you will allow yourself occasional treats of the food you crave, you won’t have to break down and binge.

4)      Try substituting the foods you crave with more healthy choices. For example, if chocolate-covered peanuts are your weakness, try carob-covered peanuts instead. The carob tastes like chocolate, but it’s much better for you. Try frozen yogurt instead of ice cream. Try pretzels or butter-free popcorn instead of chips or nuts. You can get rid of the craving without eating unhealthy foods.

Learning to control your cravings will let you enjoy the pleasures of a treat now and then without the guilt of a binge.