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TOPIC:   Addressing Cravings 


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NANCYANNE55
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8/29/12 5:09 P

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I do plan out a more indulgent meal sometimes. But other times I have to let it go by the wayside, because my cravings are getting the best of me.

It's all a balancing act, and we have to respect what works for our own personal selves.

Edited by: NANCYANNE55 at: 8/29/2012 (17:11)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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TINAJANE76
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8/29/12 3:00 P

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It took me a while to get to the point where I could trust myself with splurge meals. While I was losing weight, I tended to plan them out and had a calorie cap so I wouldn't get too out of control and undo my efforts the rest of the week. Now that I'm maintaining, I'm a bit looser with these--the only "rule" I've kept is that the splurge has to be contained to one meal. Like BREWMASTERBILL, I'm also less inclined to slip if I know my next splurge is never more than a week away.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

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BREWMASTERBILL
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8/29/12 2:51 P

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Yes. There is a difference between not doing it all and doing it where it makes sense. Doing it where it makes sense is a process of self-discovery.

I was advocating cheats to deal with the psychological naggings, which I believe is the core of the article presented by OP. Personally, I'm less inclined to let things slip when I know a slip day is coming. But if a planned slip turns into full on abandonment, I'd say you have a bigger issue at hand.

I will check out your blogs later, just had an emergency come across my desk.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
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NANCYANNE55
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8/29/12 2:47 P

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I actually blogged about the whole "cheat meal" concept two blogs ago. Stated my reason and how I plan my splurges out.

I've seen too many women "cheat" themselves right out of their weight loss. Men I will advise, often insist, that they splurge at least once a week, just to get their average calories up where they need to be and spark their metabolisms. Doesn't seem to work as well for my female clients.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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BREWMASTERBILL
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8/29/12 2:36 P

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Yay potatoes! I lurbs a baked potato with cottage cheese. Put some Sriracha on top for a kick.

"We ladies have to be really careful with that- We don't have the metabolisms you men do."

Uhhh ... perhaps not, but the difference isn't THAT huge and everyone regardless of gender can benefit from a diet break, cheat, whatever. My meal may be larger is all.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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NANCYANNE55
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8/29/12 2:29 P

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I eat potatoes.

And I don't schedule cheat meals. Splurges seem to find me all on their own. emoticon


We ladies have to be really careful with that- We don't have the metabolisms you men do.

Edited by: NANCYANNE55 at: 8/29/2012 (14:30)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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BREWMASTERBILL
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8/29/12 1:57 P

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I have a number of weapons to keep things manageable.

1) Eat less frequently. 1 small meal after a 12-16 hour fast followed by a large post workout meal is great (note, this large PWO meal is a great time to stuff in some simple crabs).
2) Strong mint gum.
3) Exercise, especially barbell training. For some reason when you're trying to push or pull hundreds of pounds, the thought of a candy bar just doesn't cross the ol' mind.
4) Food with a high satiety factor. I find this is a bit subjective though. You have to find what food works for you.

See nutritiondata.self.com/topics/fullness-fac
tor


Notice where potatoes are (off the chart!). Also, oranges if you want some fruit. Meat and more meat is also great.

5) Have cheat meals/days in the plan.

As far as your body telling you it needs something ... I say bleh. I take a lot of vitamins, I eat pretty good most days and my body still wants bacon. every. damn. day.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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MNJONES2
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8/29/12 11:39 A

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Good ideas!! Thanks for the reminders....




NANCYANNE55
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8/29/12 10:34 A

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I'm not the person you asked about this, but I've found the cravings (and therefore the binging) are greatly reduced, if not eliminated, if I a.) Drink a TON of water, b) include protein in every single feeding I eat, c) avoid processed food (primarily white flour and white sugar)- Seems the cleaner I eat, the less my body wants junk, and 4.) eat every 2 1/2-3 1/2 hours. If I stay ahead of the hunger, the cravings seem to be kept at bay, as well.

Here's a blog I did that touches on a lot of things. You might find other stuff in here that will help you, as well: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3254743


Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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NELLJONES
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8/29/12 10:14 A

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I have found that cravings don't last long....if I don't give in to them. Over the years I have found that when a craving hits (and it's like a bolt from the blue) it takes a certain time to pass. In the beginning it was about 20 minutes, but now it's more like 3 minutes. Then it passes. Over the years as I never gave in to them, I learned that they do pass. If I gave in to a craving now, I'd probably be back to that half hour and have to start the emotional training process all over again.

Nell

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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ANDASI
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8/29/12 8:02 A

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GOING4HEALTHY you mention about the emotional eating and cravings that you have been able to master it over the years. Any ideas or suggestions as to what it took for you to beat this and not really crave so much anymore ? I find the the most difficult because often the cravings come daily and i get tired of battling the cravings it feels torcherous at times and it brings me down somewhat becasue i start thinking to myself how can i endure this for the rest of my life on a daily basis fighting cravings. It is the thing i find most difficutlt cravings for sugar.


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4A-HEALTHY-BMI
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8/27/12 11:57 P

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What is interesting about that chart is that it indicates that the item craved might not actually address the deficiency causing it. So I don't actually see it as a justification to eat anything, ad libitum.

It also doesn't say that if you're having the craving that you should eat those other things RIGHT NOW or add them to your food plan. One could read it instead as meaning that if you crave bread, for example, that you need to work more nitrogen-rich foods into your food plan. I.e. replace something else less nutritious with something containing more nitrogen.

Either way, I completely agree with the sentiment that it is hard to detangle the emotional cues to eat from the physiological ones. In fact, the header to the chart sort of addresses that, in implying that craving love might lead one to chocolate.

A craving for chocolate isn't actually addressed in the chart. I ascribe that to the common sort of journalistic nonsense we see when science is oversimplified, misrepresented, and then used to catch the eyes of readers.

Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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NELLJONES
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8/27/12 7:08 P

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Many years ago I suffered a nutritional deficiency: folic acid. I lost feeling in my legs which sent me to the doctor, who put me on prescription vitamins. The only thing I craved at that time was Jim Beam. I don't think there is a nutritional database wired into our brains to know what to crave.

Nell

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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PHEBESS
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8/27/12 6:11 P

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When I lived in Africa, I craved Granny Smith apples and spinach salads. I think we often crave what we don't have.

I find that a tablet of chromium often takes away the craving. But sometimes, I just have a small portion of what I'm craving (if it isn't a healthy item - because I do crave things that are good for me) then I get over it. And if I try to eat something healthy when I really want chocolate, well, I'll feel unsatisfied until I eat the chocolate - so I may as well have some chocolate. (Which is often powdered cocoa and artificial sweetener mixed into Greek yogurt, so it's a healthier way to have my chocolate.)

"Dance as if no one is watching."


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GOING4MUSCLE
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8/27/12 5:00 P

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Now that I've been very consistent with taking all my vitamins, twice daily, for quite a few years, I very rarely battle with the cravings, anymore.

Yet, I do believe there is a fine line between a deficiency (nutritionally) and an deficiency (emotionally) cause I've suffered with both. The emotional one, IMO, is the hardest one to master. But it can be done.

**~**Shelly**~**

Starting Weight: 185lbs
Current Weight: 116lbs

Maintenance: 5yrs
Maintenance Range: 112lbs - 117lbs















NELLJONES
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8/27/12 4:34 P

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It's a nice theory to let us give ourselves permission to indulge in cravings, but I don't buy it. It's just stuff I'm "in the mood for", a phrase that drives me nuts when my hubby comes to me with dinner ideas at 5:00. Notice that no one ever craves appropriate things, just stuff we shouldn't eat. Or at least not at that time. If I'm craving a certain food, what I am really craving is peace, or excitement, or comfort. The food is just something I associate with those things.

Nell

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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4A-HEALTHY-BMI
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8/27/12 1:10 P

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Interesting concept.

When I crave sweets, protein seems to make it stop. Maybe it's the tryptophan or phosphorus in there.

Whatever I do, I have to log it and make sure it fits into my food plan for the day. If the protein doesn't fit then I need to adjust the plan or just survive without it.

Many cravings also seem to go away if I can distract myself for about 20 minutes. Other factors like my anxiety level and how tired I am seem to affect whether I get them.

The best way to address a craving is to try and keep it from happening in the first place, at least for me.

Hence my big ole list of binge triggers and how I try to avoid them.
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4643689

emoticon

Edited by: 4A-HEALTHY-BMI at: 8/27/2012 (13:14)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
tinyurl.com/4a-healthy-bmi-bl
og-index


Goal 155 +/- 3%


222 Maintenance Weeks
 
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60
120
180
240


HAPPYSOUL91
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8/27/12 12:29 P

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Personally, I don't buy it, people have cravings for a variety of emotional reasons. If my craving is for potato chips...what am I craving...fats, salts or just wanting to abandon my food plan. For me it would be giving myself the freedom to let the little girl in me run amuck.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Knowledge not will power is the key

Carol
Southern CA - Pacific time zone

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NANCYANNE55
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8/27/12 11:55 A

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I've always assumed my cravings meant I was short on something.

Thanks for sharing!

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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TINAJANE76
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8/27/12 11:00 A

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I came across this chart today about managing cravings and wanted to see what everyone thought about it:

healthwellness808.com/?p=1180

I've long suspected that cravings might be the result of an actual deficiency, so this is interesting food for thought.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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