Cravings can seemingly come out of nowhere, and before you know it you’re 10 cookies into the bag. How did that happen!!!??? Trust me, I’ve been there far more times than I care to admit. Over the years I’ve learned some strategies to help conquer cravings. There is no one-size-fits-all solution to conquering your cravings, but a good plan and multiple approaches will set you up for long term success!
- Drink Water
Cravings can be a sign that you’re not hydrated enough. Depending on your level of activity, you should be consuming 8 glasses (2 litres) of water per day. Keep a refillable water bottle handy to help keep the cravings at bay in the first place.
- Eat More Protein
Protein helps to satiate you, and will keep those cravings at bay as well. Planning out your meals with nutrients in mind will help you get and stay consistent. My tool of choice for tracking my nutrients is My Fitness Pal.
- Avoid What You’re Craving
If you’re craving the cookies that your spouse brought into the house, or the leftovers from yesterday’s amazing dinner, distract yourself with another activity. Go outside for a walk, or call a friend to catch up. The distraction will help the craving subside. Take that water bottle with you and get hydrated while you’re at it too!
- Plan Your Meals
As I alluded to with #2, planning your meals is helpful in overcoming your cravings in a number of ways. First it provides you with a plan – you know when the next meal is going to be and what you’re going to have. Make a deal with yourself (and with a partner or coach!) to not go off plan. It also makes sure that you’re getting all the right nutrients to keep you satiated to avoid those cravings.
- Address the Stress
Stress is often cited as a primary contributor to over-eating, and it’s often forgotten when putting a weight loss plan together. Find something that works for you – getting more exercise (e.g. walking, swimming, etc.), download a meditation app (e.g. Headspace, Calm, etc.), or reach out and catch up with a good friend (pick up the phone – a good laugh and someone to share with is always helpful when it comes to stress!).
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