Some days we start our eating right with a healthy breakfast and lunch, but by the time the afternoon slump hits, we figure we deserve a handful of M&Ms, because we’ve been so good. And then by dinner, we’re hangry and eating half a loaf of French bread while the pasta cooks and finish that off by emptying out the emergency Oreo stash. We can blame it all on the cravings and sometimes we don’t feel like we have the willpower to resist them. Luckily, science is here to help with these strategies from dietitians and therapists that can reframe our mindset and help us learn to resist cravings, without feeling deprived.
- Old excuse: “If I deprive myself now, I’ll just eat more later.”Reframe that to “I’m making a choice, not a sacrifice.” So instead of feeling like you’re denying yourself, you can feel like you’re empowering yourself by making a decision not to eat it.
- Old excuse: “I deserve a treat after the kind of day I’ve had.”Satisfying that craving will definitely give you a quick hit of the pleasure hormone dopamine, but research shows chocolate’s comforting effects only last three minutes and then you’re right back where you are. Try the new mantra: “I deserve kindness, not calories” when you’re feeling down.
- Old excuse: “It’s a special occasion.”Instead try to think: “Special doesn’t mean stuffed.” No one’s suggesting you pass up a piece of your own birthday cake, but you don’t have to eat an enormous slice or two to enjoy it.
- Old excuse: “I need to listen to my body, and it wants ice cream.”PsychologistSusan Albersexplains, “Cravings are a suggestion, not an order.” So remind yourself: “What I want isn’t necessarily what I need.” and if that doesn’t work, studies have shown that women who smelled jasmine were able to reduce their chocolate cravings, so make a cup of jasmine tea and take a big whiff.
- Old excuse: “I’ve been really good lately.”Instead of treating food as a reward for doing well, focus on how eating healthy has paid off so far. Try telling yourself: “I’ve been feeling really good lately, and I want to keep it that way.”
- Old excuse: “If they can eat a brownie sundae, so can I.”We all have that friend who seems to be able to eat anything she wants, but try not to compare yourself to others. Your new mantra could be: “I need to eat what’s right for me” to help you stay on track.
Source:Shape