Was in a waiting room the other day and opened up a copy of Health magazine. Came across a tip for beating cravings and I’m sharing it with you here. After you read their tip for beating cravings, I’d love to hear candid, unfiltered comments about whether you think it’d work for you. THEY WROTE …
It’s 3pm and you’re jonesing for some chocolate. What to do? Give into the urge–but only a little bit. In a Cornell University study, adults who received small portions of chocolate, apple pie, or potato chips were just as satisfied 15 minutes later as those who had much larger amounts of these foods–and they saved 103 calories, on average.
“The taste lingers, and you remember eating the snack but not how much, explains study co-author Brian Wansink, Ph.D. director of the Cornell University Food and Brand Lab. The hard part, of course, is sticking to that small portion.
To ward off autopilot noshing, build in “pause points”–after one or two delicious bites go for a walk or phone a friend, Wansink advises. This should distract you just long enough for your body to register that it is satisfied.
That’s it, so what do you think? Have they found the solution for you for beating cravings? Click here to see others comments and leave your own.
I like and respect Dr. Wansink. I’ve actually interviewed him.
While some research might indicate that “just having a little” can help save a hundred calories MOST of my student-clients don’t do well by “having a little.” Also, the notion that you’re going to take a bite and then “phone a friend?” Seriously? Who the heck does that? Who has time, in a normal day, to have just a tablespoon of peanut butter instead of the whole jar and then go for a walk between tablespoons? It’s just unpractically ridiculous.
The switch that shuts off the “just have a little” is broken for most who REALLY struggle with weight. Without any assignment of judgment it’s important we just acknowledge that fact and then look at what we can do about it.
What works far more often for my students who are “weight fighters” (haven’t been successful progressing or achieving their goals for a year or longer) is:
- Reduce the sweet. Notice I didn’t say reduce the sugar. Zero calorie drinks can be sweet like diet sodas. Just the TASTE of sweet can promote cravings in many who struggle with their weight. Ideally you’ll knock out processed sugar and reduce anything that tastes sweet to a trickle.
- Don’t take the first bite. The only bite you ever really have to give up is the first one. If there’s no first one there won’t be a second one.
- Instead of saying to yourself “You can’t have it” make a deal with yourself to have it but only after you wait 15 minutes. We call this the 15-minute rule. If you really still want some 15 minutes later? Fine. Have it.
- Distract and get busy doing SOMETHING productive or fun or meditative – this’ll help the 15 minutes pass too.
- Finally, reduce the frequency, volume and intensity of these off-plan splurges. If you have been having them five times a day work to reduce the frequency to once a day, then once a week, then once a month. There’s a REALLY good chance you won’t need to reduce the frequency to less than once a month so the notion that you can “never have it again” is just baloney and a trick the addicted part of your brain uses to induce you into feelings of deprivation leading to bingeing. You will likely be able to have some but not at the frequency, volume or intensity you have been.
And yes, for certain trigger foods for certain people they might have to go away forever. “All things in moderation” is a myth. Moderation in moderation is more aprapo – meaning most things in life work well in moderation but few would argue that cocaine in moderation is okay. The same can be said for ice cream or cookies or soda depending on whether it’s a trigger FOR YOU.