I carry a little pad with me and write down everything I eat BEFORE I eat it. If I crave something I write it down, if I decide against it I mark it out. Sometimes it's not what I ate that saves me, it is what I marked out!
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Take three deep breaths and look for an external trigger or cue. It may be a tv show / advert, a magazine article, a person offering something. Sometimes it is our own internal dialogue, notice what happens just before the craving - is there a pattern, what about a feeling? Does a feeling accompany the craving? Time can also play a factor.
The more you notice / become mindful then the simpler it becomes to choose to do something different. Honest tracking will also allow you to notice pattern
Breathing as an interrupter is sometimes overlooked due to the simplicity of it. Yet it works...
Learning to breathe better also helps the body burn fat due to the oxidisation process of energy - another overlooked "fact".
When you want chocolate try something very spicy, and I mean HOT instead. Your body's mental response to spicy foods is the same as it is with chocolate. What your body is craving is the intensity of flavor. Use Tabasco brand pepper sauce, or your favorite hot sauce on your food to pack a flavor punch for almost no calories. Your chocolate craving will pass and your body will feel much better with the protein instead of candy or sweets.
Keep the junk out of the house. It's very easy for motivation to decline. When you're feeling weak and the junk is in reach, you're likely to cave. If its not in the house, you'll learn to deal with cravings and realize they too shall pass.
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