Weight Loss
How to Fight Cravings - and Win!
Much like Pavlov’s dogs, we are trained to have a physiological response (hunger) to a neutral stimulus. We associate all sorts of things with food, from a holiday celebration to a fight with our spouse. Food nourishes us, but it also comforts us, soothes us and even medicates us when we’re feeling anxious, lonely or tired. No wonder it’s so easy to overeat!
But just as we were conditioned to associate food with all sorts of neutral stimuli, we can undo that conditioning. And it generally takes no more than 21 days.
Our overeating triggers are actually chains of events, like Christmas tree lights that go on in sequence. A stressful argument leads to feeling helpless, which leads to the kitchen, which leads to 10 packs of Ring-Dings.
So here’s the trick: short-circuit the chain.
On my CD audiobook “Change Your Body Change Your Life,” I call this “putting a chink in the link.” Break the circuit and the remaining lights don’t fire up.
First, isolate exactly what your five biggest hunger triggers are – loneliness, watching TV, anger, boredom, whatever. Write them down.
Now put a “chink in the link.” Substitute a new activity for the destructive activity, much like an addict learns to go to the gym and get “high” from running. Try any one of these simple activities next time you hit one of your triggers:
- Brush your teeth.
- Eat a pickle. Eating something completely different from what you’re craving tricks the brain and kills the craving. Try eating a hot pepper when you’re craving chocolate and you’ll instantly see what I mean.
- Reward yourself with a relaxing activity you normally wouldn’t do. Try a warm bath or uninterrupted reading of your favorite magazines.
- Go for a walk. The endorphins released will often balance the chemistry of a craving brain.
- Write down what you’re feeling. Try “being” with that feeling for five minutes.
[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here.]
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Tags: cravings, diet, Weight Loss
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