The Word on Weightloss

First things first: we ALL have food cravings. Even though some studies report that women have food cravings more often than men, cravings are normal! Accepting food cravings and keeping them in check is an important component of weight management. Most people feel really guilty about having food cravings, but they are so incredibly commonl that nobody needs to feel they are unusual.

Research findings from a 2007 study by Tufts University observed that successful weight loss was related not only to how often people gave in to their cravings, but also to the types of foods they craved. Interestingly, participants with a higher percentage of weight loss actually craved foods with higher energy (calorie) density, compared with those who lost a lower percentage of body weight. Energy-dense foods, such as chocolate and some salty snacks, are those that pack the most calories per unit of volume, as compared to less energy-dense foods like fruits and vegetables.

In most cases, food cravings mean that the body has its signals mixed up. When we are exhausted or blue we have low blood sugar (low serotonin) and that signals the brain that it needs a pick-me up! Beginning a different fitness routine or a different diet may also cause some mixed signals. Your body's request for a pick-me-up is usually a sugary (high carbohydrate) treat and is typically not a part of any healhty weight loss plan.

So whether you're just starting a weight loss plan or switching gears to a new diet, how do you deal with food cravings that may not be the wisest choice for your diet plan? There are ways to handle food without stepping out of your diet...and there are also more active things you can do that don't involve food. Don't give in too easily to your cravings...try any these 10 tips to fend off that nagging food craving for good!

1. Drink Water (lots and lots and LOTS of water).

• Dehydration can cause you to crave foods that are salty, sweet and high in calories. When this happens first try drinking a big glass of water. Because our brain may misinterpret the signal for thirst as a signal for hunger, drinking water eliminates unrecognized thirst from the picture. You may just be thirsty, so go for the water first. Drinking a glass of water is filling and has no calories!

2. Eat more protein.

• The natural stomach filler, protein is always recommended when you’re hungry. Why? Well, if the snack that you chose is in the form of a high-tryptophan protein source, like turkey or dairy products, you’ll curb your craving quicker. L-tryptophan is an amino acid that is converted to serotonin, a neurotransmitter that impacts satiety, mood, and cravings - a snack that contains protein is usually a great choice for healthy weight loss.

3. Sleep it off.

• Yes! You can lose weight while you sleep, but more importantly there is a fascinating amount of medical research that suggests links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. These hormonal imbalances can cause sever food cravings. So get good sleep when you're dieting!

4. Divert your craving with something else you enjoy.

• More often than not, when we’re bored we’re tempted to eat or go off our diet. In some cases, we might even think we’re craving something salty or sweet. When this happens confront your boredom craving and replace eating with an activity you find pleasurable and emotionally satisfying. Do something you really enjoy that doesn’t involve an intake of calories.

5. Brush your teeth.

• Do you love that fresh and clean feel in your mouth right after you brush your teeth? Me too! So next time you crave a big, chewy candy bar try washing that taste right out of your mouth. Get up, go to the bathroom, and brush your teeth with minty toothpaste. Swish with a little minty mouthwash. As a final touch, apply some peppermint lip balm.

6. Eat an apple.

• There are so many positive benefits to eating fruits. Apples are especially important because apples have a higher water content than other fruits. Including apples and other fruits with high water content in your weight loss program, helps us take in more water. Many people today simply don't drink enough clean water and research has shown that food cravings may be driven to gain extra water in food.

7. Get busy!

• It’s been a long day at the office and you’re ready to head home for a glass of wine and a big dinner that you’ve been craving. But before you sit down to eat, put on your sneakers and head outside or a walk or a jog. The fresh air and exercise will calm you down, clear your head, and help quench any desire for overindulgence. So rather than piling on the calories with an extra serving of wine, you’ll burn the calories in just one glass before you even eat!

8. Cut out processed junk. (high fructose corn syrup)

• Some research shows that high fructose corn syrup (HFCS) can be a trigger food in animals — having even a tiny amount will make them want more. Scientists are studying whether HFCS may have the same effect in humans. Read your food labels carefully to see whether the foods you are eating have HFCS. If they do, replace those foods with fruits and vegetables that contain nutrients to help curb your cravings. Your weight loss plan and blood sugar levels will thank you!

9.  Load up on fiber.

• Fiber is the part of plant-based foods that our bodies can't digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us. Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion, keeping us feeling full longer and often help you lose weight. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread.

10. Change your routine.

• When your craving is psychological, it is meeting a need different other than hunger. Avoid psychological cravings by finding an activity that will take your mind away from its current place without adding calories. Call a friend. Go window-shopping at the mall or take a walk to the nearby park. Distract yourself from giving into those cravings.