We’ve all been there. We want to eat well and then BAM a craving takes over and leads us to eat not-so-nourishing foods.
Actually, cravings aren’t a big deal if you acknowledge them and understand their root causes.
Cravings become a problem when you feel like you aren’t in control of them.
So the goal isn’t to stop cravings, it’s just to become the BOSS OF YOUR CRAVINGS!
THE 3 STEPS TO…
BE THE BOSS OF YOUR CRAVINGS
STEP 1: BIOLOGY
BACKGROUND: One reason cravings hit is because of our biology. When our blood sugar levels are spiking high and crashing low, we are more likely to want a quick fix with a carby and/or sugary food.
THE FIX: Eat regular protein-rich meals.
Balanced meals, especially early in the day, help regulate blood sugar. And more stable blood sugar levels help reduce the physical pull toward cravings.
STEP 2: HABITS
BACKGROUND: Sometimes cravings are just habits you’ve created. Examples: You go to that coffee shop + you order a cookie, you drive by the convenience store + you go in for chips, or you watch TV at night + eat ice cream. Once you do that behavior a couple of times, it starts to become an automatic habit.
THE FIX: Shake up your routine.
Go to a different coffee shop, plan a different driving route, or listen to a podcast or read instead of watching TV. By introducing variety to your routine, you can disrupt the automatic triggers that lead to cravings.
STEP 3: THOUGHTS & EMOTIONS
BACKGROUND: What you think and how you feel can spark cravings. Thoughts like “I deserve this” or emotions like being bored, sad, angry, or happy can be craving triggers.
THE FIX: Try COGNITIVE DEFUSION! 🤯
Research suggests this technique is one of the most helpful when it comes to being the BOSS of cravings and emotional eating! It works because it helps us not automatically react to our thoughts & feelings.
👉What is Cognitive Defusion…
It’s a strategy in which you accept a thought or feeling without trying to argue with it or change it. Just observe it and know you don’t have to act on it.
👉How to practice Cognitive Defusion…
When you have a thought or emotion that is pulling you to a craving say:
“Just because my mind is having this thought, I don’t have to act on it if I don’t want to.”
“Just because I’m having this feeling, I don’t have to act on it if I don’t want to.”
FINAL STEP: BE THE BOSS & ENJOY
If you have gone through these 3 steps and you still want your craved food, GO FOR IT! Just make sure to powerfully own the decision to eat your craving, enjoy it, and move on! You are the BOSS because you are in charge of your decision without shame, second-guessing, or guilt! xx
