Cravings

7th October 2021 - By Bel Payne

One of the hardest things when start a new fitness regime or diet or health kick or just limiting particular foods out of your diet is the cravings.

If you're a women, cravings come and go throughout the month...surely there are times where you think about food, but for some of us...once a month...for about 2-3 days...all we can think about is food. Sometime we don't even crave a particular foods...we crave the feeling of eating. All we want to do it EAT and then when we do...we want MORE.

This strong desire to eat...is draining and exhausting...constantly trying to stop thinking about food or constantly thinking of foods that we can eat that will help get rid of the craving... only to eat and then feel unsatisfied.

When we have cravings for particular foods....more often than not, what we crave is unhealthy and definitely doesn't fit within our idea of a healthy, balanced diet.

Other times of the month the foods we crave, come about because we are lacking in a particular food group or we have a lack of energy based on a lack of sleep or an unbalance of energy intake versus energy output.

Sometimes, our bodies are not used to moving so when we start a new regime, our bodies go into shock in response to the increase in exercise and the changes in diet. The first 2-4 weeks, depending on how drastic the changes, are definitely the most challenging!

Cravings can also be poor habits, from fuelling our bodies with junk for so long and then just being used to that feeling. The feeling of being 'overfull' or the feeling of eating sugary or salty foods and it never being enough.

Past experiences with food, such as satisfying negative food cravings fuels pleasure and memory centres in our brains giving us a ‘satisfied feeling’; however, often food cravings can also come up to satisfy emotional needs such as reducing stress and anxiety.

To reduce the frequency and intensity of cravings, it is important to change the thought patterns around the cravings. We don’t NEED to satisfy our cravings, but this can be challenging, especially if we have always just given in. Distraction, meditation, drinking water and exercise are positive behaviours to replace with the craving. The more you choose not to give into the craving and the better your nutritional choices become, the less intense and frequent the cravings.

If you do crave a particular food, there are other options you can take. Substituting the food for other types of foods that are more nutritious is one option. For example, if you are craving chocolate, replace with nuts, seeds, veggies or fruit. One option is to sprinkle some cocoa powder over a small amount of fruit and nut mix. If you are craving pastas or breads, replace with high protein foods such as meat, cheese, yoghurt, nuts and seeds. If you are craving salty foods, replace with cashews or fish. You could also find a lower calorie option that fits within your caloric intake for the day; for example, if you love chocolate and crave it – swap it for dark chocolate and limit yourself to 1-2 pieces OR drink a low-sugar hot chocolate instead.

Positive self-talk is another really great practice to get into to reduce the intensity and frequency of cravings. It can be as simple as repeating one or all of the following:

• I fuel my body with nutritious and healthy foods that align with achieving my goals.

• I am strong and can overcome this feeling because I choose not to give in!

• I am in control of my habits and choose to eat healthy and nutritious foods.

Breaking bad habits and lifestyles choices takes dedication and commitment. You don't NEED the motivation to do it - you just need to commit yourself and be dedicated and RELENTLESS when achieving your goals.

You are more powerful and stronger than you ever thought possible! You are beautiful and incredible in your own way!

Remember to listen to your body - but be mindful of negative patterns! YOU GOT THIS!

- Bel x