How to Handle Cravings

Strong cravings for sweets and fatty foods can wreak havoc on a diet. Excessive snacking on cookies, chips, cake and chocolate causes weight gain. A steady diet of unhealthy foods results in health problems. While cravings can cause problems, you don't have to be a slave to them. Cravings are normal. Rather than trying to avoid having them, it's best to learn how to handle cravings.

Instructions

• 1

  Keep a cravings journal. Record the time of day, the food that you crave and how much you ate. Pay attention to the emotions you feel at the time.

• 2

  Address the underlying problem, if you are craving the food to cover negative emotions such as sadness, anxiety, anger or stress. Don't let emotions dictate when or what you eat.

• 3

  Don't skip meals. Eat a healthy breakfast and lunch to prevent the intense cravings that lead to overeating. Eating at mealtimes causes you to be less hungry at night, which is when cravings are often the most powerful.

• 4

  Indulge in your cravings as often as you like, but in small portions. Continually denying yourself causes you to binge, which results in feeling bad about yourself. Allow yourself to enjoy the treat without feeling guilty.

• 5

  Choose a low-calorie alternative to satisfy your craving and eliminate your guilt. It will help you lose weight, as well.

• 6

  Eat healthy carbs such as fruits, vegetables, beans and whole grains. These are satisfying because the body's craving is often for carbs. These foods replace unhealthy carbs with healthy carbs.