| I was looking out of my home office window at | | | | hunger scale. Eating while watching TV, using the |
| the end of my workday. The wind was blowing, | | | | computer, talking on the phone or doing any other |
| leaves were falling, and it looked cold outside! I | | | | activity which distract you from your meal, may |
| suddenly knew that the list of chores that I had | | | | cause mindless eating and overeating. Eat at your |
| planned to do were not going to get done. | | | | dining table, savoring the smells and tastes of |
| Anything that would require me to leave my | | | | your food. Eat slowly and mindfully, so that you |
| house was just going to have to wait. I found | | | | will recognize when you are no longer hungry and |
| myself craving hot chocolate and wanting to bake | | | | feel satisfied. If 1 is completely empty and |
| muffins! | | | | ravenous, and 10 is feeling like you are in a food |
| This is the time of year on the East Coast when | | | | coma (stuffed, bloated, exhausted and physically |
| the sun disappears and the shadow of night starts | | | | ill), begin eating at 3-4 and stop at 7. |
| to creep in by late afternoon. Most of us begin to | | | | 3. Stop dieting and/or making certain foods |
| spend a lot more time indoors, often craving | | | | completely off limits. Most dieters report being |
| warm comfort foods, such as carbs or foods high | | | | obsessed with food thoughts all day, and an |
| in sugar. It's funny to think the seasons can | | | | increase in cravings for the foods they feel are |
| affect not only what we eat, but when and how | | | | bad for them. Willpower only goes so far, and |
| much. Add to the weather the upcoming holiday | | | | most dieters eventually cave into their cravings. |
| season, and it becomes clear how easy it is to | | | | Eating mostly healthful, nourishing foods, controlling |
| find us battling food cravings, overeating, and | | | | portions, exercising, and occasionally enjoying a |
| possibly even binging. Now, there's nothing wrong | | | | food treat usually accomplishes lasting weight loss. |
| with giving in to an occasional craving of a | | | | 4. When craving a food treat, ask yourself, "Am I |
| favorite food, or slipping up and overeating every | | | | physically hungry? What is it I really want or |
| once in awhile. But when every once in awhile | | | | need?" If you answered "No" to the question of |
| becomes more frequent than not, trouble is | | | | hunger, chances are you are looking to eat for |
| brewing. | | | | emotional reasons. Loneliness, boredom, anger, |
| In 2007, Harvard Medical School's affiliated McLean | | | | frustration, and procrastination are some of the |
| Psychiatric Hospital did research that showed that | | | | many reasons other than hunger why people eat. |
| Binge Eating Disorder is America's most common | | | | If you recognize any of them as your personal |
| eating disorder, far exceeding anorexia and bulimia. | | | | triggers, seek help to deal with the underlying |
| The Harvard study clinically defined binging as | | | | causes of your overeating. |
| uncontrolled eating at least twice a week for at | | | | 5. Wait out the food craving and distract yourself. |
| least six months. However, experts usually define | | | | Most cravings disappear within 10-15 minutes. If |
| binging as any episode of uncontrolled eating. A | | | | you can find something to keep you busy, you |
| steady diet of overeating and/or binging can lead | | | | might just forget about the craving altogether. Call |
| to all kinds of potential problems. Continual | | | | a friend, read, clean a closet - whatever might |
| overeating can lead to obesity and a host of | | | | absorb you and keep your mind busy. |
| other associated diseases such as diabetes, | | | | 6. Try a low-cal or low-fat version of the food |
| hypertension, elevated cholesterol levels, and | | | | you're craving, and use portion-controlled servings. |
| certain types of cancers, not to mention the | | | | Would a small bag of baked potato chips satisfy |
| emotional toll it takes. Most binge episodes lead to | | | | the urge, or frozen yogurt rather than ice cream? |
| feelings of guilt, lowered self-esteem and perhaps | | | | If you feel the need to crunch and munch, would |
| even depression. So in an effort to enjoy the | | | | air-popped popcorn satisfy the urge? If it's not a |
| foods of the upcoming season, and take mindful | | | | particular food you're after, but a texture or |
| control over your eating habits, here are tips to | | | | smell, be creative and find a healthier substitute. |
| handle cravings and avoid overeating. | | | | 7. When all else fails, give in to the craving. When |
| Tips to Control Food Cravings and Avoid | | | | craving a particular food for hours or even days, |
| Overeating | | | | giving into it may just be the best strategy. Many |
| 1. Never skip meals or go more than 3-4 hours | | | | an individual have consumed hundreds of calories |
| without eating. Uncontrollable cravings and | | | | trying to replace the urge with a "better" choice, |
| overeating are often the result of extreme | | | | only to end up consuming the original craving in |
| hunger. When the body has gone too long without | | | | the end. Find the absolute best piece of chocolate, |
| fuel, and blood sugar drops, it's unrealistic to think | | | | or world's leading cheesecake, take a small piece, |
| we can make wise food choices or recognize | | | | and savor guilt-free and with pleasure. Enjoying an |
| when we've eaten enough. | | | | occasional indulgence cannot destroy a healthy |
| 2. Be mindful when eating and learn to use the | | | | lifestyle. |