Stop Food Cravings by Learning Your Trigger Times
In order to stop food cravings, you must learn the time of day that you are most susceptible to cravings engulfing you.
Don’t worry – this is not a rare problem known to just a few. Most overweight people have daily cravings at their trigger time for irresistible foods – that usually are high calorie.
The most common trigger times for food cravings are between 3 and 5 p.m. or 8 and 11 p.m. The time varies for each individual and is affected by mood, surroundings, or people.
Your first step is to identify your trigger time as well as an other identifying factors that can be a trigger for you.
For me, my trigger time is about 4 p.m. I’m beginning to think about making supper and so snacking as I go along is a real temptation.
For someone else, trigger time might be after the kids are in bed. Now you can put your feet up and unwind with that piece of cake.
Another example would be settling in for a tv show or video – seems like popcorn is calling your name right around 10 p.m.
What is your trigger time?
Not only do you need to identify your trigger time, but you must also have a plan in place to change your behavior so you don’t succumb to the triggers!
Here are four ways to combat your trigger times and stop food cravings that sabotage your weight loss efforts:
- Don’t skip meals. You must keep an adequate amount of food in your body to keep it fueled . . . and this needs to be the right kind of fuel. This is key to keeping your blood sugar and insulin levels normal. Skipping meals is the worst thing you can do when seeking to win the war against cravings.
- Have a healthy breakfast, healthy lunch, healthy dinner, as well as healthy mid-morning, mid-afternoon, and if needed, evening, snacks. (I personally skip an evening snack. How about you?)
- Be prepared before the trigger hits to overcome the craving with something healthy that not only satisfies your hunger, but also keeps you on the path toward weight loss. You want to keep handy (in your purse, glove compartment, office desk, etc.) healthy, protein snacks that raise serotonin levels. Possible choices are nuts, seeds, or fruits with some peanut butter or tuna. I like to keep handy my Shaklee 180 protein bars or snack crisps. Both have a lot of protein in them as well as leucine so that I am losing fat and not muscle. Another option would be a slice of whole grain bread with cottage cheese, yogurt, tuna, or turkey for added protein.
- Eat your snack slowly and mindfully – chewing each bite 20 times and pausing between bites to give your brain time to receive the message from your stomach that it has been fed. Remember that your new healthy you no longer inhales food like its never going to be available to you again. So slow down, grasshopper.
In conclusion, identify your trigger times and then implement these four wayss to taming the cravings assaults.
Every trigger time that is successfully managed is another notch in your healthier belt (which is growing smaller, I might add)!
This post was inspired by “I Can Do This” Diet by Dr. Don Colbert. Purchase his book here for more great tips for losing weight: