Why do you want chocolate every day? Why exactly can’t you just eat one serving of tortilla chips?
While there aren’t any clear-cut answers, there is some insightful research and tips on how you can better take charge of those cravings.
1. Your cravings may be more mental than physical.
There are many, many theories about the underlying causes of cravings. Some experts say that certain foods trigger the release of endorphins in our brains, while others attribute our food urges to hormonal changes, eating habits and even our genetic makeup. And while there are definitely physiological reasons why we crave food, a lot of it is also mental, says Michelle May, MD, author of Eat What You Love. So how do you satisfy the urge to eat if you’re not actually hungry?
When you get a craving, try to think it through, suggests Elizabeth Somer, RD, author of Food & Mood. Ask yourself what feeling is triggering the craving, such as boredom, stress or sadness. Or consider the type of food you’re craving, which can often clue you in to your emotional needs, says, Dr. May. For example, if you’ve just had lunch but still want to eat a brownie, think about how the sweet treat typically makes you feel (excited, relieved, comforted, etc.) and address your real needs instead.
“If a craving isn’t caused by hunger, food will never satisfy it,” notes Dr. May. But calling up a friend or going for a brisk walk just might, she adds.
2. It’s OK to give in to cravings on occasion, even if you’re trying to lose weight.
“People who have struggled with overeating tend to view cravings as something they have to learn to resist in order to control their weight,” says Dr. May. But doing so may have the opposite effect because you could end up eating more to make up for the fact that you aren’t getting what you really want. Most experts agree that feeling satisfied with what you eat will make it much easier to eat less, so Dr. May suggests indulging your cravings—just in smarter portion sizes.
For instance, if you’re really craving a chocolate bar, opt for a square of dark chocolate instead, which has less fat and sugar than milk chocolate and will satisfy your craving in fewer calories.
Cravings: Bet You Didn’t Know That… was originally published on blackdoctor.org
