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Coping Strategies for Cravings

1. List Alternative Coping Mechanisms: Brainstorm healthy activities or techniques that can replace eating when cravings arise, such as exercise, calling a friend, deep breathing, journaling, reading, doing a puzzle, etc. Engaging in these activities can help combat food noise and quiet the cravings.
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2. Create a “Feel-Good” List: Make a list of non-food-related activities that bring you joy, comfort, or relaxation. Refer to this list when you feel the urge to eat when a craving hits. A few ideas: take a bath, go for a walk, read a magazine, or call a friend or family member you enjoy.
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3. Have Healthy Alternatives Available: Stock up on nutritious and satisfying snacks like fruits, veggies, nuts, or yogurt. When a craving strikes, opt for these choices instead of indulging.
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4. Don’t Get Too Hungry: Weight management expert Dr. Shahebina Walji advises her patients to ensure they’re eating enough throughout the day to avoid feeling deprived or overly hungry in the afternoon or before dinner. Take a look at your food journal – are you eating enough during the day?
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5. Practice Mindful Eating: During meals, pay attention to the taste, texture, and aroma of your food. Eat slowly, savoring each bite, and check in with your hunger and fullness cues.
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6. Stop and Assess: When experiencing an intense craving, pause and ask yourself if you are physically hungry or if it’s just a craving. If it’s not physical hunger, challenge yourself to wait 10-15 minutes before giving in. Often, the craving will weaken or pass during this time.
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7. Seek Help: Speak with your healthcare provider about the available medical treatments for weight loss to see what may be right for you.