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It’s 3 pm and there it is. Staring at me right in the face: The craving monster emerges and screams: I WANT CHOCOLATE! It always happens around the same time, every day. I had to get creative and experiment different ways to curb the 3pm cravings or it would get the best of me every time. Hey, I’m not saying you shouldn’t give in once in a while but when it becomes a habit, then keep reading on…

1. PLAN A: WAIT IT OUT: Cravings come and go, like any emotion. First, identify whether you are really hungry. You can tell if it is hunger because, in those situations, any type of food would satisfy you but a craving is different in that your mind is screaming for a specific food, usually an unhealthy one. So if it is not hunger related, wait about 10-15 minutes and focus on something else, usually, the craving disappears on its own.
2. PLAN B: If you have gone more than 3 or 4 hours without eating and you are actually hungry but are craving something sweet, greasy or fried, you will be less likely to give into that craving if you have a healthy snack on hand. In these cases, it’s best to snack on protein and fiber. It has been shown that foods with both nutrients are filling and also energizing, and it takes a while for your body to digest them so they stay in your system longer. Nuts like pistachios and almonds have lots of protein and fiber and can wipe out cravings.
3. DRINK WATER: Sometimes hunger is confused with thirst. So have a tall glass of water instead.
4. TAP YOUR FOOT OR FOREHEAD: You’ll definitely look weird, but it apparently works! According to researchers from the Weight Loss Program at Mount Sinai St. Luke’s Hospital in New York City, a study found that tapping your forehead or foot for 30 seconds can minimize the intensity of a craving, as well as blur the image of the food you crave in your brain.
5. CHANGE YOUR MINDSET: Accept and allow the thoughts of the craving to occur and perceive these thoughts as something you don’t need to act on. Conversely, you can also focus on the negative long-term consequences of eating those unhealthy options.
6. DISTRACT YOURSELF BY DOING SOMETHING: TAKE A WALK. WORK ON A PUZZLE. TEXT OR CHAT ON THE PHONE (yes, people still do that). Do something that will get you thinking about something else.
7. HAVE A SMALL AMOUNT OF WHAT YOU CRAVE… and eat something healthy with it: Research shows that having a taste (e.g., a handful, a spoonful or half a serving) of what you’re craving – and accompanying it with something more nutritious (such as berries with a scoop of ice cream) –  can leave you satisfied and won’t side track your weight loss progress or your health journey. Mind you, it’s important to keep the portion small, to eat slowly, to focus on the food so that you enjoy it and not just scarf it down mindlessly.
8. BRUSH YOUR TEETH:  I save this strategy for my late evening snacking, especially when it’s close to bedtime. Around this time, my guards are down and I’m more tempted to indulge in something unhealthy or join my kids or husband into their goody stash. Brushing your teeth actually works 80% of the time. Not only you won’t want to mess up your teeth with sticky foods and have to wash them again, the smell or taste of peppermint is known to suppress appetite.
9. In line with number 8: Have a cup of peppermint tea or fresh mint flavored water with cucumbers or lemon.
10. TAKE A NAP OR GO TO BED: When it’s close to bedtime, we are tired; we are more likely to make bad, unhealthy food decisions. The best thing to do is JUST GO TO BED at that point.

There is a multitude of other ways to get around a craving so that they don’t interfere in your health journey or weight loss goals. You gotta find a couple that work for you. But also try to look at the big picture. Don’t get obsessed with controlling your cravings. We are human, we will want ice cream, or a glass of wine or that extra cookie once in a while. It’s not worth feeling guilty about it or beating yourself up about it. Life happens and we need to let it happen. The trick is balance.  Enjoy life, taste life and get the best out of life.

What do you do to fend off cravings?

AUTHOR BIO:

Alexandra Fioriello is the founder of Fabmindfitbody, a blog about living a happy and healthy life in mind and body. She writes about fitness, positive mindset, nutrition tips and meal prepping. She is a mom of 2 girls, has a Master’s degree in Psychology and is a die-hard fan of Wonder Woman. She strongly believes in empowering women to live to their full potential and create their best life. You can follow her on Facebook, Instagram, Pinterest and Twitter.

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