We’ve all felt them. Food cravings can be one of the biggest struggles of weight loss. We may be making healthy choices and feel motivated to succeed, but at some moments of weakness it seems like we can’t help ourselves from giving in to certain foods. All it takes is a whiff of something delicious, a mention or sighting of certain foods, a feeling or just being in a familiar place and all of a sudden we become consumed with one thought – satisfying the craving.

We’ve all felt them. Food cravings can be one of the biggest struggles of weight loss. We may be making healthy choices and feel motivated to succeed, but at some moments of weakness it seems like we can’t help ourselves from giving in to certain foods. All it takes is a whiff of something delicious, a mention or sighting of certain foods, a feeling or just being in a familiar place and all of a sudden we become consumed with one thought – satisfying the craving. 

The first step to fighting a food craving is understanding it. It’s true when they say that it’s all in your head: New research suggests that cravings are triggered by the areas of the brain responsible for memory and sensing pleasure. That’s where the initial trigger comes from – our brains naturally associate certain foods with certain feelings. Usually foods cravings come up to satisfy emotional needs such as calming stress or reducing anxiety. So when we feel vulnerable, our brains seek foods that make us feel comfortable, full, and happy (which is soon followed by feeling stuffed, sugar high and guilty). When we are at a low point for any reason, our brains look for these foods, which are usually high in sugar, fat or both. Even when it feels like a craving comes out of no where, make note of what brought it on to try and avoid them in the future. 

Once a craving does comes on, you have to do your best to stay in control and not give in. Identify it and fight it. That could mean having a healthy snack, walking away from the trigger or occupying yourself with an unrelated activity. Find what works for you. For some people, that means keeping trigger foods and foods they crave out of their home. If you buy cookies for your next cheat day this weekend, make sure you are able to resist the temptation during the week. For some of us, the best way to make sure we don’t indulge in trigger foods and cravings is to make sure they are no where to be found. For others though, it’s not possible to go cold turkey. Maybe because your roommates or family eat these foods, or maybe because they are something common and part of your weight loss plan like peanut butter or chocolate. In these cases, focus on becoming comfortable and confident in your self control so you can try and include your craving foods in your life in a healthy way. Going cold turkey can actually push some of us too much and we are bound to crack. Finding healthy alternatives or healthy portions of craving foods is a great way to reincorporate them back into your life in a positive and healthy way. Another way to prevent with cravings is to make sure you are never too hungry during the day. This will make you weak for those treats and snacks lurking in the back of your mind. Also, if you know you get cravings late at night or right when you get home from work or school, make sure you save a snack for your danger times. The worst thing you can do is ignore your weak spots and fail to identify and deal with your cravings. 

Although it doesn’t seem to be possible to completely leave cravings behind, you can work on fighting them and over time it will become easier. Taking a mental approach will help strengthen your resolve. Think about it this way – a craving lasts a moment and satisfies you for a few minutes, but eating healthy and clean will give you what you really want for the months and years to come. The choice is up to you.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Winter can be the hardest season for clean eating. It is a time for being inside surrounded by the delicious smells of kitchens and restaurants. We look for warmth and comfort in hearty soups and heavy meals and sauces. We use up more energy in the colder months just to keep our body temperate up, which means we feel the need to eat more. Feeling cold can trigger cravings for those warm and tasty foods, so here are a few simple things you can do this season to keep yourself on track with your weight loss and to feel healthy and clean.