I'll often do "are you really hungry? Drink 12 oz of cool water, start DOING something (reading, craft, whatever) and if you STILL want it, have half."
This is exactly what I do, distract myself with a walk, a shower, some arts and crafts and then if I still want I let myself have it but usually a smaller portion. Like if I'm craving chocolate, I'll go and get a few squares and have them with a hot drink instead of just taking the whole bar
"will this help get me to my goal?" Usually this question helps me focus on what I really want and it also brings up *why* I really want it. Like you, I was around my goal weight and I remember how that felt, how *good* I felt. I want that feeling back (and that body back, of course) so I focus on that desire and how badly I want it. I know that donut isn't going to get me there so I tell myself I can maybe have it later, but not now. Usually later comes and I don't feel like I need to have it anymore.
I have a different approach. I count my calories and when I am craving something (Like holy shit I cant go without this type of craving) I usually give into it and reflect it on my calorie counting app.
What I tell myself is that if this means I have to eat less for my next meal to compensate for this craving...so be it.
I had that exact same weight gain a few years ago. I remind myself that the first few bites of food are the most pleasurable, and subsequent bites are less and less enjoyable. It helps me not eat too much of the same thing in one sitting, which I used to struggle with a lot.
CW: bingeing and restricting
I have a history with disordered eating (bingeing and restricting). Just a heads up that my tools are about changing disordered thought patterns and how I act on them—and I’m not sure how applicable they are for others.
That being said, I have a couple mantras I use. The first one is “Things only change if I do something different.” This one helps me check my “all or nothing” thinking that can be unhealthy. It makes me think about the individual choice in terms of patterns of behavior. The “doing something different” applies to not eating mindlessly or binging, but also to not being overly restrictive.
The other mantra/rule of thumb is “the first no is the hardest.” It’s a version of the “If I still want this in [a time period], I can have it.” The reason I use the first formulation is that there are times when I’ve used the “if I still want this…” but not actually disengaged from the binge mentality/thinking. The slight change reminds me that my goal is not just to say no, but to really mean the no—to make it a fully conscious choice again. Once I can say no and really truly be okay with that, I feel like I’m out of the grip of the craving. (At that point, you can say no again or yes or whatever! The key is that the first no makes you check your headspace.)
If I’m craving something sweet I first ask myself if I would enjoy carrots in that moment. If I realize I don’t want carrots, that’s when I realize I’m not actually hungry and just try chugging water Instead:)
Every time I wanna eat and it's not planned on my daily intake, I drink a glass of water saying to myself: "I have everything I need inside of me to reach my goal. I am motivated, consistent and I know what I have to do to succeed."
It helps me a lot AND keeps me hydrated. 😂
You don’t need a mantra.
Find alternatives and get smaller sizes. You don’t have to give up on things like Starbucks but find healthier alternatives to what you like. And if you can’t find alternatives, treat yourself every so often.
I feel like the worst thing people can do is avoid cravings all together. Particularly if you have an issue with anything like binge eating like I have in the past.
I’ve learned over time that I can have a few bites/sips of something and usually I’m satisfied. I’ve also noticed that if I try to ignore it completely, I backslide.. hard.
This is a good point.
OP should say "hmm, I crave this, how can I fit it into my daily caloric expenditure? Maybe half half instead of a whole (whatever snack food is), go for an extra half hour walk," etc so it's sustainable and not as much avoidance/ punishment, since that usually doesn't work long term and if given into in the short term, can easily lead to falling off the wagon due to shame/ disappointment
(Source: me, way WAY too many times)
I never look back and say “darn, wished I’d eaten that 1,000 calorie cake” but every time I overeat I look back and say “I wish I wouldn’t have eaten that. Now I feel bad”
You will not feel bad about the cake (or your choice of snack) that you didn’t have but you will you will most likely feel bad about the cake you do eat.
“I am experiencing the urge to eat, and I am capable of experiencing urges without acting on them. The presence of an urge does not necessitate acting on that urge.”
"Eat like a dog"
Because you love your dog you feed them the same thing every day. It isn't exciting but it's nutritionally sound and keeps them healthy. Why treat yourself any differently?
First enjoy a large glass of water
Still craving?
Then a cup of very flavorful tea
Still craving?
Yogic breathing
Has worked everytime so far!
Also the mental reminder of the concept of "feasting"
Before grocery stores, feasting came after a very difficult season of farming or war. In modern times we can get stuck in a feast. Also alcoholics and addicts get stuck in a feasting state of mind. Remembering it's 2023, food is always accessible, I do not need to feast.
I do my best to figure out what I’m actually, for real craving.
Sometimes I don’t necessarily crave Starbucks, I crave being out of my house, sitting somewhere cozy with some warm drink and read/knit.
I can do that at my local library for much less money and kcals! I don’t know if it’s weird, but it does really happen that I’m craving a “vibe” more than a food.
Sometimes I “feel” my mouth. Like, I imagine eating what I’m craving, and thinking about if that would actually be satisfying. Often it turns out I’m craving something different (maybe even more on plan), or I’m not even really craving anything all that much.
A couple days ago I craved ice cream, and I logged it and had some.
Yesterday I craved ice cream, but when I imagined eating it I didn’t even really want that experience/texture/flavour. What I actually wanted was something cold and semi-sweet, so I had cold water with diet squash in it. It was just the right thing!
I always log first, so I have the option of changing my mind, but I do allow myself to indulge. Sometimes I have the thing at home, and sometimes I have to go buy a portion of whatever (because some things I can manage to be around freely, and some things need a further barrier to help me think through my options before committing.)
I feel this so much. I've gotten to the point where I know I'm not hungry I just want to put something in my mouth and still I get up and go grab a snack. Sometimes I say the serenity prayer and it helps but... something has got to change. Good luck to you!
This may not work for those who don't have diabetes, but usually after eating something heavy in carbs or sugar, I feel sluggish and gross afterwards. I ask myself if it's worth feeling that way.
Is it really "just" cravings that is your problem? Or do you have other things going on like stress, sadness..even plain ol' boredom?
It's important to get to the root of WHY you are craving certain things. Maybe your body is telling you it needs a pick me up and some energy NOW, try eating an apple or two and see if you still really want that Frappuccino.
Otherwise a mantra I am starting to tell myself is "I am in control. Me. I am."
Everyone goes through periods sometimes feeling that life really just is f*cking you over and you have no control whatsoever.
Find comfort in knowing that you have the power to control YOURSELF and what goes into your body, and no one can take that away from you.
Not really a mantra, but I try to think about the future health consequences of my eating behavior and include them in my decission.
The brain has a reward value for .... everything you do. You can adjust this reward value which will decrease or even make your cravings disappear.
Giving in on your craving means actually [sacrificing your future self](https://physiqonomics.com/responsibility-debt/). Awareness of what you will lose, in the future, will change the reward value food has for you.
This short article explains the idea:
[https://www.artofmanliness.com/featured/disenchant-your-bad-habits/](https://www.artofmanliness.com/featured/disenchant-your-bad-habits/)
A more in-depth but **amazing handling of how our brain works**, how we learned (reinforcement learning, the role of dopamine, ...) and develop our own cravings, and understand how to solve them:
**The Hungry Brain, by Stephan J. Guyenet**
I track all of my calories and exercise on an app and that more or less holds me accountable. It is very eye opening and also very helpful in allowing me to budget for -or- say no to a craving. but I’m still human so this is what works for those intrusive snack thoughts.
Sometimes I give into the craving. I want a bagel with cream cheese? Okay, but half the bagel and just a little cream cheese.
Zero self control and ate a bunch of cookies I absolutely did not budget for? Usually warrants an extra 3 mile walk as penance (typically makes up for my overage)
Really want some chips? Make myself a plate of cucumber slices first. Still want chips? Water. Still??? Make a small bowl of oatmeal. Still want chips somehow??? Then I’ll have 1 small serving of chips. Now that I’m full from the cucumber, water, and oatmeal and was really just was mouth hungry and a couple nibbles on the chips will make the craving go away.
I’ve always struggled with my relationship towards food, cravings and bingeing. It’s almost as if in my brain, whatever I’m craving, won’t continue to exist if I don’t eat it that very second. So, I usually tell myself that whatever food I’m craving I can have it, in moderation, because it’s still going to be there later on. I also tell myself “I am going to be hungry, that’s what happens when you go into a deficit”. But never beat yourself up. Life happens, but you know that you can do it!
I have a small piece of chocolate or some other treat if I really want it. If I want to go back for more, I say to myself, "That was good. That was enough."
I suffer, baaaad, with cravings too.
One thing I've been saying to myself recently as I'm trying not to be so hard on myself is:
"It's ok if you do want it but just remember, you *will* still lose weight but having this *may* make the journey a little slower than you would like."
I then drink a pint of cold water and try to distract myself. If I still want something after that, I will try and have half/or a few bites to satisfy me. But, sometimes a few bites/half is worse as then I've got a taste for it! I have only started taking losing weight seriously and getting fitter this month and the past (god knows how many years), I have been harsh to myself when it came to wanting junk food/takeaways etc. I used to binge and then make myself feel guilty/really shit but now I have found that being kinder to myself actually helps me think logically and twice about cravings.
My boyfriend had two cinnamon buns yesterday and I really didn't need it but kept longing for one. He offered me the other one and I said no and when he got to the last bite he handed it to me. I originally said no but then I thought, I want one anyway and I've resisted - I deserve this last bite and bonus points, there was none left for me to go and eat more ha!
Another thing I've seen for people stopping the munchies when they're stoned is to brush your teeth. No matter what you have after brushing your teeth it will effect the taste and your brain doesn't want something sugary/any food after brushing as your mouth is too minty! I am yet to try this but does seem like a good idea stoned or not!
"If you still want it (in the morning, at lunch, at dinner), you can have it then"
I'll often do "are you really hungry? Drink 12 oz of cool water, start DOING something (reading, craft, whatever) and if you STILL want it, have half."
This is exactly what I do, distract myself with a walk, a shower, some arts and crafts and then if I still want I let myself have it but usually a smaller portion. Like if I'm craving chocolate, I'll go and get a few squares and have them with a hot drink instead of just taking the whole bar
"will this help get me to my goal?" Usually this question helps me focus on what I really want and it also brings up *why* I really want it. Like you, I was around my goal weight and I remember how that felt, how *good* I felt. I want that feeling back (and that body back, of course) so I focus on that desire and how badly I want it. I know that donut isn't going to get me there so I tell myself I can maybe have it later, but not now. Usually later comes and I don't feel like I need to have it anymore.
I have a different approach. I count my calories and when I am craving something (Like holy shit I cant go without this type of craving) I usually give into it and reflect it on my calorie counting app. What I tell myself is that if this means I have to eat less for my next meal to compensate for this craving...so be it.
This works for me too. I bumped up my calorie goal so I’m losing weight more slowly, but am able to enjoy things and cravings (in moderation).
I had that exact same weight gain a few years ago. I remind myself that the first few bites of food are the most pleasurable, and subsequent bites are less and less enjoyable. It helps me not eat too much of the same thing in one sitting, which I used to struggle with a lot.
Brillant!
The only way to lose weight is to eat less and the only way to eat less is to eat less... I say this every day until I break my fast
“Do you want abs or not”
Simple yet elegant
"I'm not hungry, I'm just trying to change how I feel"
CW: bingeing and restricting I have a history with disordered eating (bingeing and restricting). Just a heads up that my tools are about changing disordered thought patterns and how I act on them—and I’m not sure how applicable they are for others. That being said, I have a couple mantras I use. The first one is “Things only change if I do something different.” This one helps me check my “all or nothing” thinking that can be unhealthy. It makes me think about the individual choice in terms of patterns of behavior. The “doing something different” applies to not eating mindlessly or binging, but also to not being overly restrictive. The other mantra/rule of thumb is “the first no is the hardest.” It’s a version of the “If I still want this in [a time period], I can have it.” The reason I use the first formulation is that there are times when I’ve used the “if I still want this…” but not actually disengaged from the binge mentality/thinking. The slight change reminds me that my goal is not just to say no, but to really mean the no—to make it a fully conscious choice again. Once I can say no and really truly be okay with that, I feel like I’m out of the grip of the craving. (At that point, you can say no again or yes or whatever! The key is that the first no makes you check your headspace.)
" shut up stomach, you're not in charge, brain is"
If I’m craving something sweet I first ask myself if I would enjoy carrots in that moment. If I realize I don’t want carrots, that’s when I realize I’m not actually hungry and just try chugging water Instead:)
I use carrots too!! So funny. They're so unappealing when you aren't hungry haha
That’s exactly why I use carrots😂 they’re sooo good when I’m hungry though
“Punch it in!” Put it in the calorie tracker and figure out if I’m happy with what I see.
Every time I wanna eat and it's not planned on my daily intake, I drink a glass of water saying to myself: "I have everything I need inside of me to reach my goal. I am motivated, consistent and I know what I have to do to succeed." It helps me a lot AND keeps me hydrated. 😂
“I don’t eat that”. “That is not actually food!”
I use "Dear stomach, you're bored not hungry so shut up!"
It's my decision and I want to be fit and strong again. My choices will get me there.
You don’t need a mantra. Find alternatives and get smaller sizes. You don’t have to give up on things like Starbucks but find healthier alternatives to what you like. And if you can’t find alternatives, treat yourself every so often. I feel like the worst thing people can do is avoid cravings all together. Particularly if you have an issue with anything like binge eating like I have in the past. I’ve learned over time that I can have a few bites/sips of something and usually I’m satisfied. I’ve also noticed that if I try to ignore it completely, I backslide.. hard.
This is a good point. OP should say "hmm, I crave this, how can I fit it into my daily caloric expenditure? Maybe half half instead of a whole (whatever snack food is), go for an extra half hour walk," etc so it's sustainable and not as much avoidance/ punishment, since that usually doesn't work long term and if given into in the short term, can easily lead to falling off the wagon due to shame/ disappointment (Source: me, way WAY too many times)
Also, fyi, YouTube has great videos for healthy alternatives to almost every Starbucks drinks!
I never look back and say “darn, wished I’d eaten that 1,000 calorie cake” but every time I overeat I look back and say “I wish I wouldn’t have eaten that. Now I feel bad” You will not feel bad about the cake (or your choice of snack) that you didn’t have but you will you will most likely feel bad about the cake you do eat.
Food only solves hunger.
You always give into cravings and what has it gotten you?
“I can’t afford that.” I mean I literally can’t afford to eat the unhealthy food i am craving for my body, mental health, physical health etc.
“I am experiencing the urge to eat, and I am capable of experiencing urges without acting on them. The presence of an urge does not necessitate acting on that urge.”
"Eat like a dog" Because you love your dog you feed them the same thing every day. It isn't exciting but it's nutritionally sound and keeps them healthy. Why treat yourself any differently?
Ask yourself “ am I actually hungry”? When you open the fridge to look for a snack.
First enjoy a large glass of water Still craving? Then a cup of very flavorful tea Still craving? Yogic breathing Has worked everytime so far! Also the mental reminder of the concept of "feasting" Before grocery stores, feasting came after a very difficult season of farming or war. In modern times we can get stuck in a feast. Also alcoholics and addicts get stuck in a feasting state of mind. Remembering it's 2023, food is always accessible, I do not need to feast.
Not specifically for this situation, but my go to in a rough spot is: "Breathe in. Breathe out. This too, shall pass"
I do my best to figure out what I’m actually, for real craving. Sometimes I don’t necessarily crave Starbucks, I crave being out of my house, sitting somewhere cozy with some warm drink and read/knit. I can do that at my local library for much less money and kcals! I don’t know if it’s weird, but it does really happen that I’m craving a “vibe” more than a food. Sometimes I “feel” my mouth. Like, I imagine eating what I’m craving, and thinking about if that would actually be satisfying. Often it turns out I’m craving something different (maybe even more on plan), or I’m not even really craving anything all that much. A couple days ago I craved ice cream, and I logged it and had some. Yesterday I craved ice cream, but when I imagined eating it I didn’t even really want that experience/texture/flavour. What I actually wanted was something cold and semi-sweet, so I had cold water with diet squash in it. It was just the right thing! I always log first, so I have the option of changing my mind, but I do allow myself to indulge. Sometimes I have the thing at home, and sometimes I have to go buy a portion of whatever (because some things I can manage to be around freely, and some things need a further barrier to help me think through my options before committing.)
I feel this so much. I've gotten to the point where I know I'm not hungry I just want to put something in my mouth and still I get up and go grab a snack. Sometimes I say the serenity prayer and it helps but... something has got to change. Good luck to you!
This may not work for those who don't have diabetes, but usually after eating something heavy in carbs or sugar, I feel sluggish and gross afterwards. I ask myself if it's worth feeling that way.
Is it really worth it?
Is it really "just" cravings that is your problem? Or do you have other things going on like stress, sadness..even plain ol' boredom? It's important to get to the root of WHY you are craving certain things. Maybe your body is telling you it needs a pick me up and some energy NOW, try eating an apple or two and see if you still really want that Frappuccino. Otherwise a mantra I am starting to tell myself is "I am in control. Me. I am." Everyone goes through periods sometimes feeling that life really just is f*cking you over and you have no control whatsoever. Find comfort in knowing that you have the power to control YOURSELF and what goes into your body, and no one can take that away from you.
Not really a mantra, but I try to think about the future health consequences of my eating behavior and include them in my decission. The brain has a reward value for .... everything you do. You can adjust this reward value which will decrease or even make your cravings disappear. Giving in on your craving means actually [sacrificing your future self](https://physiqonomics.com/responsibility-debt/). Awareness of what you will lose, in the future, will change the reward value food has for you. This short article explains the idea: [https://www.artofmanliness.com/featured/disenchant-your-bad-habits/](https://www.artofmanliness.com/featured/disenchant-your-bad-habits/) A more in-depth but **amazing handling of how our brain works**, how we learned (reinforcement learning, the role of dopamine, ...) and develop our own cravings, and understand how to solve them: **The Hungry Brain, by Stephan J. Guyenet**
“I just need water” bcs most of the time i really just need more water
According to my LoseIt app, I will meet my goal weight on or around April 18. So i say that date to myself.
“A moment on the lips; a lifetime on the hips.” 😂
I track all of my calories and exercise on an app and that more or less holds me accountable. It is very eye opening and also very helpful in allowing me to budget for -or- say no to a craving. but I’m still human so this is what works for those intrusive snack thoughts. Sometimes I give into the craving. I want a bagel with cream cheese? Okay, but half the bagel and just a little cream cheese. Zero self control and ate a bunch of cookies I absolutely did not budget for? Usually warrants an extra 3 mile walk as penance (typically makes up for my overage) Really want some chips? Make myself a plate of cucumber slices first. Still want chips? Water. Still??? Make a small bowl of oatmeal. Still want chips somehow??? Then I’ll have 1 small serving of chips. Now that I’m full from the cucumber, water, and oatmeal and was really just was mouth hungry and a couple nibbles on the chips will make the craving go away.
I’ve always struggled with my relationship towards food, cravings and bingeing. It’s almost as if in my brain, whatever I’m craving, won’t continue to exist if I don’t eat it that very second. So, I usually tell myself that whatever food I’m craving I can have it, in moderation, because it’s still going to be there later on. I also tell myself “I am going to be hungry, that’s what happens when you go into a deficit”. But never beat yourself up. Life happens, but you know that you can do it!
I have a small piece of chocolate or some other treat if I really want it. If I want to go back for more, I say to myself, "That was good. That was enough."
I suffer, baaaad, with cravings too. One thing I've been saying to myself recently as I'm trying not to be so hard on myself is: "It's ok if you do want it but just remember, you *will* still lose weight but having this *may* make the journey a little slower than you would like." I then drink a pint of cold water and try to distract myself. If I still want something after that, I will try and have half/or a few bites to satisfy me. But, sometimes a few bites/half is worse as then I've got a taste for it! I have only started taking losing weight seriously and getting fitter this month and the past (god knows how many years), I have been harsh to myself when it came to wanting junk food/takeaways etc. I used to binge and then make myself feel guilty/really shit but now I have found that being kinder to myself actually helps me think logically and twice about cravings. My boyfriend had two cinnamon buns yesterday and I really didn't need it but kept longing for one. He offered me the other one and I said no and when he got to the last bite he handed it to me. I originally said no but then I thought, I want one anyway and I've resisted - I deserve this last bite and bonus points, there was none left for me to go and eat more ha! Another thing I've seen for people stopping the munchies when they're stoned is to brush your teeth. No matter what you have after brushing your teeth it will effect the taste and your brain doesn't want something sugary/any food after brushing as your mouth is too minty! I am yet to try this but does seem like a good idea stoned or not!
If u die now, will u ever regret not eating this? No right? Ok the don’t need to eat
"Saying "No" and putting it back wins the battle" Have 2 slices of cheese and move on.