How to Curb Your Cravings with Mindful Eating
Have you had difficulty trying to avoid sweet deserts, candy as a result of intense cravings? You have tossed your hands up after you’ve tried pretty much everything to kiss goodbye to those cravings? And you had no luck whatsoever? With mindful eating, you don’t need to spend heaps of time and energy on crushing your cravings completely. Telling yourself that you absolutely can’t have a particular food can work against you in the long term.
Let’s look at it this way. If I tell you not to think about a pink elephant, guess what immediately pops up in your mind? A pink elephant! It is going to be very difficult to shift that mental image. Your cravings can be a little bit like this scenario. When you deny yourself completely the foods you desire it can be harder to distract yourself. It’s pretty common for cravings to actually get stronger … a lot like the thought of that pink elephant.
It can also encourage a “now or never” way of thinking if you do give in to the craving. Often, this means that you’ll eat far more than you intended. After all, you’re not supposed to be eating it again seeing as it’s off limits, right? In reality, it will most likely happen again and you’ll carry on feeling super bad about it. It becomes a vicious cycle.
There’s another problem with craving ultra-processed food. According to research, it affects hunger hormones. It can also make it harder for your body to recognize signs of hunger when you are genuinely full. Unsurprisingly, this means eating a lot more calories than you would otherwise … usually involving other unhealthy foods.
Another finding from the study involved the speed at which food was being eaten. The group eating the ultra-processed food tended to eat more quickly. This lead the researchers to question this concern. This was a crucial factor in our brain being able to recognize the signal that they were full.
Mindful Eating and Controlling Your Cravings.
Mindful eating can really come into its own in several different areas. It puts you back in control of your food choices. As it can often feel impossible when you are constantly trying to beat your cravings into submission. Let’s explore why mindful eating can work so well.
You’re not giving into your cravings and letting them take control. You are allowing yourself a little bit of what you fancy and taking the opportunity to relish it. Your mind knows that there will be other chances to satisfy the craving. The “now or never” mentality then isn’t a big issue. The end result? It’s a whole heap easier to bring your cravings in check.
How to Resist Those Sugar Urges
The trick is to be thoroughly mindful with how you eat. Take that first bite of something you’ve been craving, then resist the urge to dive straight into the next one. You can put your fork, knife or spoon down in between bites. Or keep putting your food down if you’re eating with your hands. The more you can chew each bite before swallowing, the better. Changing that routine a bit can help divert the usual thinking and perception of food.
Take the time to really notice the taste and texture as you are chewing your food. This hint of information might surprise you, especially if you are used to eating quickly on autopilot. If you’re eating junk foods, being more mindful with your eating might raise a red flag. Especially on how salty, sugary or just plain processed food taste truly is. And chances are, it’s going to be a whole lot less appealing once you get clued into this.
If this does not happen, taking more time to savor and appreciate your food helps you to enjoy it more. Sometimes, you will realize that your cravings are not quite as strong as you thought the were. You may feel more satisfied and content after just a few bites.
It can also uncover and expose reasons why you’re getting cravings in the first place. Sometimes, you will even know exactly what’s behind it but it won’t always be this obvious. Being more mindful with your eating can get to the bottom of what is triggering your cravings. Your emotions may be a contributing factor.
Overcoming Cravings and Emotional Eating
It’s not always easy to meet head on with mindful eating. Especially if you’re used to eating quick and not focusing on or tuning into your body’s hunger signals. Over time, it gets a lot easier to overcome unhealthy relationships with food, including cravings, overeating and emotional eating.
A 2014 study found that a mindful approach to eating can help to build a healthier relationships. A healthier relationship with your body image and being able to curb “disordered eating” such as binge eating. Many of the women who took part in the study also reported that they spent less time yearning or craving. Especially for high fat and sugary treats.
Are you struggling with food cravings. Mindful eating could be the lifestyle change that helps you to get back in control of your eating habits. It can also help you spend more time enjoying what you eat.
Additional Resources and Reading:
https://greatergood.berkeley.edu/article/item/how_to_tackle_your_cravings_with_mindfulness
Great article.. sure wish my husband would read this and consider what it is that he is doing when he eats!
Changing a mindset is never an easy task. It can be quite a challenge for some people. Realizing that we can eat what we want such as a desert but just not all the time is an important step in changing our relationship with food. Perhaps explore the possibility of changing the table setting a bit. For instance, crowding out certain foods with more vegetables and some fruits as options for second servings? As for meats, let that serving be on the plate with no option for another serving, allowing for portion control.