When you are trying to lose weight or maintain your weight loss, old habits can die hard and cravings can sometimes get the best of us.
Here are some tips that can help get you over the hump:
* Take a multivitamin/mineral daily. The number one cause of food cravings is vitamin and mineral deficiency. You simply cannot eat enough fresh, whole food to get your daily requirements.
* Drink plenty of water. We often confuse hunger for thirst. Try drinking 8-16 oz. of water the next time you have a craving and see if that doesn't do the trick! Active people need 64 to 96 oz. of water daily. For every 25 lbs. overweight you are you need an additional 8 oz.
* Eat plenty of protein. Seventy-five percent of the US population fall into the carbohydrate sensitive category. Which basically means you need to eat more protein than carbs in order to lose weight. Active people need 80 to 100 grams of protein per day.
* Eat more complex carbohydrates (i.e. whole grains, high fiber foods and fruits/vegetables). Complex carbs take longer to digest and fiber helps control blood sugar which, in turn, helps with cravings.
* Eat approximately 30% fat per day in your diet. Fat helps with satiety (as does protein fiber). If your diet is too low in fat you could be hungrier more often which might lead to a binge.
* Eat something every 3 to 4 hours. No exceptions! If you go long stretches throughout the day without eating you will be ravenous and less capable of making smart food choices.
* Don't keep unhealthy food that you can't resist in your house. If it's not around then you will be less likely to indulge.
* Wait. Yes, wait. Sounds boring I know. But, if you will wait about 20 minutes your craving should go away on it's on.