I was looking out of my home office window at the end of my workday. The wind was blowing, leaves were falling, and it looked cold outside! I suddenly knew that the list of chores that I had planned to do were not going to get done. Anything that would wish me to leave my house was just going to have to wait. I found myself craving hot chocolate and wanting to bake muffins!
This is the time of year on the East Coast when the sun disappears and the shadow of night starts to creep in by late afternoon. Most of us begin to spend a lot more time indoors, often craving warm comfort foods, such as carbs or foods high in sugar. It's funny to think the seasons can influence not only what we eat, but when and how much. Add to the weather the upcoming holiday season, and it becomes clear how easy it is to find us battling food cravings, overeating, and possibly even binging. Now, there's nothing wrong with giving in to an occasional craving of a beloved food, or slipping up and overeating every once in awhile. But when every once in awhile becomes more frequent than not, trouble is brewing.
Ice Indulgence
In 2007, Harvard curative School's affiliated McLean Psychiatric Hospital did investigate that showed that Binge Eating Disorder is America's most common eating disorder, far exceeding anorexia and bulimia. The Harvard study clinically defined binging as uncontrolled eating at least twice a week for at least six months. However, experts commonly define binging as any chapter of uncontrolled eating. A steady diet of overeating and/or binging can lead to all kinds of potential problems. Continual overeating can lead to obesity and a host of other related diseases such as diabetes, hypertension, elevated cholesterol levels, and clear types of cancers, not to mention the emotional toll it takes. Most binge episodes lead to feelings of guilt, lowered self-esteem and possibly even depression. So in an exertion to enjoy the foods of the upcoming season, and take mindful control over your eating habits, here are tips to handle cravings and avoid overeating.
Tips to control Food Cravings and Avoid Overeating
1. Never skip meals or go more than 3-4 hours without eating. Uncontrollable cravings and overeating are often the supervene of extreme hunger. When the body has gone too long without fuel, and blood sugar drops, it's unrealistic to think we can make wise food choices or identify when we've eaten enough.
2. Be mindful when eating and learn to use the hunger scale. Eating while watching Tv, using the computer, talking on the phone or doing any other action which distract you from your meal, may cause mindless eating and overeating. Eat at your dining table, savoring the smells and tastes of your food. Eat gradually and mindfully, so that you will identify when you are no longer hungry and feel satisfied. If 1 is fully empty and ravenous, and 10 is feeling like you are in a food coma (stuffed, bloated, exhausted and physically ill), begin eating at 3-4 and stop at 7.
3. Stop dieting and/or manufacture clear foods fully off limits. Most dieters article being obsessed with food thoughts all day, and an growth in cravings for the foods they feel are bad for them. Willpower only goes so far, and most dieters ultimately cave into their cravings. Eating mostly healthful, nourishing foods, controlling portions, exercising, and occasionally enjoying a food treat commonly accomplishes persisting weight loss.
4. When craving a food treat, ask yourself, "Am I physically hungry? What is it I beyond doubt want or need?" If you answered "No" to the ask of hunger, chances are you are looking to eat for emotional reasons. Loneliness, boredom, anger, frustration, and procrastination are some of the many reasons other than hunger why population eat. If you identify any of them as your personal triggers, seek help to deal with the basal causes of your overeating.
5. Wait out the food craving and distract yourself. Most cravings disappear within 10-15 minutes. If you can find something to keep you busy, you might just forget about the craving altogether. Call a friend, read, clean a closet - Anything might suck up you and keep your mind busy.
6. Try a low-cal or low-fat version of the food you're craving, and use portion-controlled servings. Would a small bag of baked potato chips satisfy the urge, or frosty yogurt rather than ice cream? If you feel the need to crunch and munch, would air-popped popcorn satisfy the urge? If it's not a singular food you're after, but a texture or smell, be creative and find a healthier substitute.
7. When all else fails, give in to the craving. When craving a singular food for hours or even days, giving into it may just be the best strategy. Many an personel have consumed hundreds of fat trying to replace the urge with a "better" choice, only to end up intriguing the primary craving in the end. Find the absolute best piece of chocolate, or world's foremost cheesecake, take a small piece, and savor guilt-free and with pleasure. Enjoying an occasional indulgence cannot destroy a wholesome lifestyle.
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