Addicted To Food? 5 Tips To Control Your Cravings

I've had a few recent run-ins with dark-chocolate M&Ms. Here's what happens: I'll grab a few of the candies then sit down at my computer to meet a writing deadline. Type a few words, then walk back the cabinet for more M&Ms. Two sentences. Three M&Ms. The more difficult the subject matter, the less I'm able to focus on writing and the more overwhelming is the pull of the M&Ms.

In the March/April issue of EatingWell, science writer Rachael Moeller Gorman tackles the topic of food addiction -- the idea that food can overtake the same brain circuits involved in drug and alcohol addictions. Could I be addicted to chocolate? I could be: people who chronically crave food aren’t so different from people who suffer drug or alcohol addiction, say some experts, including Nora Volkow, director of the National Institute on Drug Abuse.

But I’m not addicted to chocolate. For me, overeating M&Ms is situational—the latest manifestation of a chronic procrastination problem that gets worse when I’m under the gun and low on sleep. And, in fact, dealing with issues like stress and too little sleep can help “cure” food cravings, Volkow told Gorman recently. Try these tips to help you stave off overeating*:

Anticipate moments of weakness. “You preset yourself [to say], no matter what, you’re not going to allow yourself to be tempted by the food,” says Volkow. “It’s much easier to control your urges if you do it beforehand than if they take you by surprise.” For example, if you tend to binge on candy while working at your computer, cut up melon and keep it on your desk so you’re less likely to visit the vending machine.

Recipes to Try: Totally Satisfying 100-Calorie (or Less) Snacks

Take one flavor at a time. “If I give you just one item, say, apples, you will get saturated with the flavor of apples,” says Volkow. “But if I mixed different alternative flavors, you actually can go from one to the other,” eating a lot more than if you only had one type of food on your plate. So keep your meal relatively simple.

Ban eating in the car and in front of the TV. “Set up a space for eating so these other activities and spaces don’t get conditioned with the food,” suggests Volkow. Then eat only at the table, using a plate and doing nothing but eating and talking to your table mates.

Don’t skimp on shut-eye. “It has now been recognized that sleep deprivation increases the risk of overeating and obesity,” says Volkow. The National Sleep Foundation recommends seven to nine hours of sleep a night for adults.

Must-Read: 6 Remedies for Sleep Problems—Do They Work?

Keep your cool. “When a person is stressed, that decreases their ability to exert control over desires,” says Volkow. Squelch your stress with exercise: you can schedule daily workouts for a natural high. Volkow also recommends keeping your workout bag packed and ready to use during high-pressure times. “If I am in a very stressful condition,” she says, “I go and I run.”

Check out: 4 Natural Foods to Fuel Your Next Workout

*Note: If thinking about food (and/or overeating) is overtaking your life, seek help from a professional. Find one at NationalEatingDisorders.org.

What are your tricks for overcoming food cravings?

Nicci Micco is editor-at-large for EatingWell and co-author of EatingWell 500-Calorie Dinners. She has a master's degree in nutrition and food sciences, with a focus in weight management.

Related Links from EatingWell:
Is the U.S. a Nation Addicted to Food?
How to Change the Way You Think About Food
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Comments

[David4FreePress]

01:33 PM on 03/02/2011

I don't think any advice on compulsive eating is complete without suggesting that people cut back on sugar consumption, including sucrose, fructose and any kind of syrup.
If a blood sugar boost is needed for concentration or creativity, use fresh fruit. The natural glucose in fruit is converted into blood sugar much more efficiently. If fruit is not available, take a walk to by some. The walking will help clear the mind and provide a good opportunity to think about the project.

[HolliThompson]

07:55 PM on 02/28/2011

These are great tips for us to remember.. I especially believe in the importance of getting enough sleep. Being tired is a trigger for many people.
Holli Thompson, CHHC

[fredvh]

07:26 PM on 03/02/2011

that should be an entire new topic.
sleeping problems are a root cause of many addictions.
i have had sleeping problems for years and i am addicted to many things.

[babybelle]

04:19 PM on 02/28/2011

Decide on what you are going to eat, enjoy it , then go brush and floss your teeth.
I know exactly the amount of sweets I ate on Christmas Eve and Christmas Day.
4 Godiva chocolates on Christmas Eve, and two lemon cookies on Christmas Day.

[incyst]

11:06 AM on 02/28/2011

When it comes to chocolate, it can help to supplement with magnesium. It tends to be low in people who eat a lot of refined foods, as it is needed in the metabolism of those foods. Thus, a vicious cycle that can be near impossible to break.

When it comes to sweets and carbs, we found, completely by accident, that supplementing with fish oil and reducing omega-6 intake can drastically reduce sugar cravings. Most people either don't take enough fish oil or reduce the pro-inflammatory fats to experience this benefit.

Finally, a really high percentage of women we work with who are craving are doing one or more of the following: (1) practicing poor sleep hygiene, which starts a day long quest for caffeine and sugar as energy sources, (2) not eating enough early in the day, or at all, and (3) not eating enough protein.

If you address the physiological sources of cravings, often times there is no need to play complex psychological games with yourself to deal with them.

Monika M. Woolsey, MS, RD
http://www.incyst.com

[Aelfgifu]

09:14 AM on 02/28/2011

I don't think most people read past the second paragraph before commenting. They seem to think this is an article about food addiction when it's actually about the exact opposite - mindless, situational eating.

My problem is that I "graze" when I'm supposed to be writing at my desk as well. I bought some pumpkin seeds and kept them on my desk, so I'd stop walking to the kitchen to find something to munch on. The problem was then that I ate so many pumpkin seeds that I upset my stomach. So I switched to chewing incredibly minty sugar-free gum. The mint really kills the desire for me to eat something that would clash with that taste after I finish chewing the gum.

[IMDATRAINER]

08:49 AM on 02/28/2011

One way to control cravings is to eat frequently and graze, not gorge. Choosing healthy snacks is also a life saver if you're the type of person that gets the muchies. Check out this list:
http://www.angrytrainerfitness.com/2010/11/top-10-best-snacks/

[Nicole Dixson]

10:54 PM on 02/27/2011

I'm addicted to most sweets. Mostly, I am addicted to the idea that I need to have a sweet after every meal. No meal seems complete without one.

[w84it]

03:46 PM on 02/28/2011

What sweets do you usually have after a meal?

[Nicole Dixson]

03:51 PM on 02/28/2011

You really want to know? Ice cream, cookies, brownies, a slice of cake, everyday. I don't have a weight problem (5'2", 109) but it is like I am addicted to sugar. I read something about people who crave sugar have yeast/fungus issues. I am not sure of the exact details.

[lolrus]

08:16 PM on 02/27/2011

Bazooka bubblegum. It's my weakness. Pure sugar... pure delight.

[LisaCACO]

07:37 PM on 02/27/2011

omg, oreo type cookies. that's why I can't have them anywhere near me. completely addictive.

[DrP]

07:13 PM on 02/27/2011

Since most cravings are for foods high in sugar and other carbs (that turn to sugar when they are metabolized), the best way to control cravings is to get rid of carbs.
Since going low-carb 11 years ago, I can't say that ever have food cravings.

[birdinanest]

06:01 PM on 02/27/2011

Because some huffpo posters commented about how delicious terra chips are, I went ahead and bought some. I became addicted and had to go cold turkey to stop. it is the gateway chip.

[Gudrun]

06:25 PM on 02/27/2011

I know, I can't have them in the house.

[veritas88]

03:08 AM on 03/03/2011

"gateway chip" lol!

[HamletsMill]

03:28 PM on 02/27/2011

I am eating ginger snaps right now. I love them when I am working on a hard part of a film script.

[capitaldysfunction]

02:09 PM on 02/27/2011

Been there: a bag of M&M's when "under the gun and low on sleep." It sort of works until nausea from too many of them in place of better food sits in. You're right. Sleep is better.