Curb Your Cravings

Whether you are only beginning your Ideal Protein weight loss journey or if you are in your maintenance phase, one of the situations you may encounter is how to deal with cravings. Food cravings come in many forms and can strike at different times, but are usually not tied to actual, physical hunger. Here are suggestions given in Clean Eating Magazine, along with suggestions from The Body Language Team, to help you keep your cravings in check:

1. Stay well nourished: As your Ideal Protein protocol suggests, and as guided by your IP coach, have several smaller meals through the day in order to keep hunger at bay. By spacing your meals and snacks every 3 – 4 hours apart you’ll keep hunger under control, rev-up your metabolism, and keep your blood sugar stable throughout the day.
2. Be well rested: Adults need 7 – 8 hours of sleep per night. If you’re not getting sufficient sleep and rest then aspects of your brain chemistry are affected which could trigger cravings for carbohydrates. Rest and recovery are an essential part of success in weight-loss.
3. Exercise: Staying active can help curb your cravings by releasing “feel-good” hormones, plus it’s a great way to stay occupied until a craving passes.
4. Avoid food triggers and cues: If part of your daily routine sets you up for an urge that you can’t pass up, then it’s time to change your routine! If you’re in the habit of snacking while watching TV at the end of your day, then try reading a book or magazine in another room, going out for a brisk walk, or having a relaxing bath instead. You’ll keep yourself occupied and hopefully get past the cravings.
5. Let the craving pass: Stop, breathe, take a moment to relax, and then let the urge pass. You might feel stronger to acknowledge the craving and let it recede with each exhale.
6. Carry a “talisman:” Whether it’s reading a special note with your favorite quote, wearing your Live Strong bracelet, or looking at an old photo of yourself at your heaviest weight, use something that will be a strong reminder that making a healthy choice is part of your new, daily routine.
7. Figure out what you’re really hungry for: Is it really hunger or possibly thirst? Try having a glass of water first. Do you need that sweet pick-me-up, or would some fresh air help to revive your senses? Before you reach for that item you’re craving, stop and ask yourself – What am I really hungry for? Use your journal to keep a log of those answers to keep track of how your surroundings are impacting your food choices.

Follow this list of suggestions when faced with powerful cravings. If you find coping with cravings is tough when faced with certain situations, take time to discuss this with your IP coach so they can help you be prepared. Remember, having some Ideal Protein snack options on-hand while at home, in work, or while traveling can also help keep you on track and keep you from reaching for food choices that can sabotage your progress.

The Body Language Team

Weight-loss help: Gain control of emotional eating

Find out how emotional eating can sabotage your weight-loss efforts and get tips to regain control of your eating habits.

By Mayo Clinic staff with additions from the Body Language Team

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied.

But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood, food and weight loss

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:

• Unemployment
• Financial pressure
• Health problems
• Relationship conflicts
• Work stress
• Bad weather
• Fatigue

Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a sweet treat whenever you're angry or stressed without stopping to think about what you're doing.

Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.

Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again.

Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation. Attending weekly BarreFusion classes or SPIN classes at Body Language are a great way to relieve stress and accelerate your weight loss.
  
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• Keep a food diary. This is a KEY component to the Ideal Protein program. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your pets or kids, listen to music, read, surf the Internet or call a friend.
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Using the Walden Farms products to add additional flavor to your Ideal Protein foods without calories will help you stay on track without feeling deprived. Get plenty of variety to help curb cravings by eating the Select Vegetables that are in season, and use creative cooking methods.
• Snack healthy. If you feel the urge to eat between meals, choose vegetables with Waldens Farms dip and make sure to drink at least 64 oz of water per day.
  
• Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead. Ideal Protein snacks should be eaten before 8 pm.
  
• Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating. Talk to your Ideal Protein Coach if you need a recommendation for a therapist that specializes in emotional eating.
  

If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.

We're behind you all the way!

The Body Language Team