The struggle to eat healthier and resist binge eating is real. It's a problem that many people face every day, and it can be incredibly frustrating. I personally have struggled with binge eating in the past, but now I've learned some effective ways to manage cravings and avoid binging on unhealthy foods. Here are four of my favorite strategies:
Do you ever find yourself distracted by a craving, only to realize that it's gone? It happens often when we're trying to focus on something else--a movie or book, perhaps. But what if you could use your five senses to help manage cravings?
You can! Here are some tips:
Use your sense of smell. When I'm feeling hungry but know that I shouldn't eat anything, sometimes I'll take a deep breath and inhale the scent of fresh coffee brewing in my kitchen. This helps me relax and reminds me that there's no need for food at this moment; it also makes me hungry enough so I know what kind of food would satisfy my craving (i.e., coffee).
Listen to music while focusing on another task. If listening doesn't work for whatever reason (maybe there aren't any good songs on Spotify), try listening instead! Music distracts us from negative thoughts and feelings that could lead us back into bingeing territory
If you are craving something sweet, try eating a little bit of dark chocolate. Dark chocolate has high levels of flavonoids, which are plant-based antioxidants that can help boost your mood and lower blood pressure. It's also high in magnesium, an essential nutrient for healthy brain function (a deficiency can lead to depression).
If salty food is what you crave, reach for a piece of fresh fruit or raw veggies instead of chips or pretzels--they'll satisfy your salt cravings without packing on extra calories or sodium (and they won't leave you feeling bloated). Or if spicy food is what gets your motor running, go ahead and indulge--just don't overdo it: Spicy foods have been shown to increase metabolism by up to 20%!
And finally...
Wait 10 minutes before indulging in your food craving.
If you're craving something sweet or salty, don't give in to it right away. Instead of eating a piece of chocolate cake or potato chips, try waiting 10 minutes and see if the craving goes away on its own. If not, then go ahead and indulge--but only after waiting those 10 minutes! This will help prevent bingeing because you won't have eaten so much that you can't stop yourself from eating more later on (which often happens when we binge).
It's also helpful to note that certain types of cravings may require different strategies than others: Don't eat spicy food if you're craving hot sauce; don't eat sour foods if you're craving lemonade; etc.. The point is not necessarily what type of food was craved but rather how long it took for the craving to pass once one indulged in it
Journaling is also a great way to identify triggers and patterns in your behavior. You can see what works, what doesn't work, and where you need to make adjustments. For example:
I find that when I'm stressed out or upset about something else (like my job), I tend to binge eat. This makes me feel worse than before--and then there's no time left over for journaling! So maybe instead of journaling when I'm feeling sad or anxious about something else, I should wait until after dinner so that my mind isn't distracted by other thoughts while writing down my feelings.
Sometimes when I start feeling really hungry during the day (or even at night), it helps me resist cravings if I do some breathing exercises first--they seem like such an easy thing for anyone who's familiar with meditation techniques!
The key to managing cravings is to be prepared. The more you know about what triggers your food cravings and how to deal with them, the easier it will be for you to keep your eating habits in check.
Shayla A. | GA
Graduated Client
“Coach Kenya is personable and professional. By working with her I’ve had emotional and behavioral breakthroughs in areas I was stuck in for years. "I've hired multiple coaches in the past but Her program is truly unique and very much needed” She helps you explore not just your eating but everything that leads up to eating. It's a beautiful process of discovery while shedding the pounds". Highly recommend. .
Brigette C. | OK
Graduated Client
"When you are looking to deal with the mental part of your struggle with food, Coach Kenya is the one. She has been where we are and totally gets it. She brings things to light that you didn't know existed, challenges you and is your biggest cheerleader. Grateful I found her."
Florence M. | AZ
Graduated Client
“ I am 84 years young and this women knows her stuff". I love the products and coaching program together, they really work.! The changes and results are jaw dropping. I've dropped 35 plus pounds and kept if off for over 1 year. It’s easy, convenient and simple. You can't beat nutrition that works and gives the results. you want!"
Yvette H. | AZ
Graduated Client
“I love Coach Kenya, the products and her coaching program! Over 16 pounds released in less than a week, you can beat that She truly understands weight-loss and how to get and maintain results on a deeper, level. You will have increased energy, sleep better and get your life back! "It’s worth every penny"
SHIPPING INFORMATION
I.R.I.S.E. BEAUTIQUE
Website
TikTok
Instagram
Facebook
Facebook
Youtube
Pinterest
LinkedIn