Lesson 12 : Manage Cravings & Slip-Ups

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Bethany Chapman
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Lesson 12 : Manage Cravings & Slip-Ups You CAN Control Cravings Ditch frustration and regret, and finally tame your cravings! The way we talk about cravings reveals how helpless they can make us feel.

1 Lesson 12 : Manage Cravings & Slip-Ups You CAN Control Cravings Ditch frustration and regret, and finally tame your cravings! The way we talk about cravings reveals how helpless they can make us feel. We re overcome by a craving. A craving is uncontrollable, burning, irresistible. You d think cravings were a kind of supernatural power. Truth is, cravings are both simple and predictable. And you can absolutely control them. In fact, studies show that people in health programs like this one experience fewer cravings over time. As you learned in Lesson 8, cravings are linked to habits. When a reminder-routine-reward loop is set, you crave a reward as soon as you experience a reminder. So if you repeatedly drink a sugary soda around 2pm, you'll start craving that energy boost every afternoon. But what about the craving that made you reach for a soda on day one? Sudden cravings are usually the result of discomfort. When you're content, you don't crave anything. When you're bored, stressed, cold, tired, anxious? You crave a fix, and food is an obvious one. You don't turn to food because of a lack of willpower, you do it because it works: Eating delicious food is scientifically proven to make you feel better. But it s not the only way (or the best way) to feel better. This week, we ll focus on reducing cravings, responding to them in healthier ways, and staying positive when you decide to give in.

See a Craving Coming You don't need a crystal ball to predict when you'll be tempted by unhealthy choices. The triggers below are universal in their ability to fuel cravings for junk food.

For a quick stress fix, you can't go wrong with deep breathing. Take a moment several times a day to close your eyes and breathe slowly and deeply. Try doing it whenever you wash your hands.

2 See a Craving Coming You don't need a crystal ball to predict when you'll be tempted by unhealthy choices. The triggers below are universal in their ability to fuel cravings for junk food. Your mission: Find a healthier way to respond. Stress & Anxiety The stress hormone cortisol stimulates appetite. Stress is also linked to cravings for fat- and sugar-filled foods. For a quick stress fix, you can't go wrong with deep breathing. Take a moment several times a day to close your eyes and breathe slowly and deeply. Try doing it whenever you wash your hands. Excess Hunger Skipping or delaying meals makes you more likely to choose junk food and overeat. Schedule your meals and snacks, and stash packets of nuts in your bag, car, and desk to manage hunger during unexpected delays.

Cold weather When you need to warm up, your body sends you in search of sugar and starches. Digesting carbs gives your body a heat boost. But so will a hot, caloriefree cup of tea or decaf coffee.

Maybe reading a blog, watching a short video, playing a game, practicing a yoga pose, or texting with a friend?

Drink a big glass of water after every beer or cocktail to counter-act the booze, and have healthy snacks like cut veggies and hummus on hand to manage the munchies.

3 Cold weather When you need to warm up, your body sends you in search of sugar and starches. Digesting carbs gives your body a heat boost. But so will a hot, caloriefree cup of tea or decaf coffee. Boredom Food is one type of feel-good distraction, but it's not the only one. What else might work as well for you? Maybe reading a blog, watching a short video, playing a game, practicing a yoga pose, or texting with a friend? Feeling Buzzed Alcohol lowers inhibitions and impairs judgment a dangerous combo if there's junk food around. Drink a big glass of water after every beer or cocktail to counter-act the booze, and have healthy snacks like cut veggies and hummus on hand to manage the munchies. Junk Food on Display See junk food and you're likely to start craving it. Keep unhealthy foods out of sight. If you can't, consider using scent. One study found that sniffing a pleasant but not food-related aroma (try jasmine or sandalwood) cut cravings. Lack of Sleep Tiredness is proven to lead to junk food cravings. Get outside for an eyeopening stroll, or listen to upbeat music to wake up without the calories. Personal Reflection: Which of these craving triggers do you experience most often? What might you do to eliminate that trigger or respond differently to it?

4 ID Your Trigger Foods Can't stop eating something, even though you know better? That's a trigger food. Pizza, chips, ice cream, sugary peanut butter... trigger foods tend to be highly processed items packed with excess calories, sugar, and salt. Unlike whole foods, these treats lack built-in "brakes" that slow digestion and signal your brain that you've had enough. Some processed foods are even intentionally designed to promote overeating. You probably already know what your top trigger foods are, but there could be a few flying under your radar. Watch how you rate portion size in your Food Tracker. If you see that you eat a large amount of a specific food again and again, that may be a trigger food. Use these strategies to stop trigger foods from sabotaging your health goals: Never say never to trigger foods. It's best NOT to swear off trigger foods. "Forbidden" things just get more alluring. Tell yourself you can't eat ice cream and your cravings for Rocky Road will hit the roof. That said, keep them out of your kitchen. You don't want trigger foods readily available. Having to make a special trip to the store will give you a chance to think about your choices. Stock your fridge, cabinets, and counters with healthy whole foods. Keep the flavor, lose the calories. Take away the power of a trigger food by regularly incorporating its flavor into healthy meals and snacks. For example, if you crave chocolate, add cocoa powder to your steel-cut oatmeal or healthy smoothie. Decide when and how you'll indulge. Make an active choice to ENJOY a trigger food, rather than "giving in" to cravings when you feel out of control. Plan a treat for yourself, sit down with a single serving, and savor every bite.

5 Catch Yourself Mid-Slip About to cave to a craving? Slice of pepperoni already in hand? There's still time to take control. Ok, it's happening. You're having a rough day and you're going to eat whatever the heck you want to. We get it. But before you end up at the bottom of that box, jar, or bag, let's talk about a few things you can do to feel good about this decision, instead of guilty. First of all, kick back and relax. Take some of whatever you're eating and put it on a plate or in a bowl. Sit down at the table and focus on the smell, taste, and texture of your food. To really enjoy the flavors, let a minute or two pass between bites. If you can, take a few bites then wait 15 full minutes before having another. Studies show that this small pause can be enough to make you realize that you're satisfied and can stop eating. Before or while you eat, consider reviewing your food tracker. Looking over the meals you've had in the past week will give you perspective. Research also shows that stopping before a meal or snack to think about what you've already eaten that day prompts you to eat less. Pausing for even one second to think about how your choice impacts your health is progress. That pause will grow into an opportunity to make different choices down the line. And if you do reach the bottom of that box, jar, or bag? It's done. Over. No big deal. One choice does not make or break your success.

6 Plan Your Rebound Bouncing back quickly is the best way to make sure a small slip doesn't lead to a bigger one. Knowing exactly what you'll do after giving in to a craving is a great way to make sure you treat each slip as nothing more than a minor setback. Step one: immediately do something positive, which will prevent your lapse from snowballing into a relapse. Take a moment to come up with a list of healthy actions that you could take immediately after getting off track. Some ideas to get you started: Squash negative thoughts. Repeat after us: This slip stops here. I am already back on track again. Plan your next healthy meal. Decide which non-starchy vegetables, lean protein, and healthy fats will go into your next meal. You might be tempted to skip a meal to "make up" for the extra calories you've eaten. Don't do it! Skipping meals fuels more cravings. Get some quick exercise. Go for a brisk walk to boost your mood, and reset your healthy attitude. Seek out support. Call a friend, send a message to your health coach, or share on your Omada group s conversation board to score some instant empathy and encouragement. Take your plan one step further by thinking about why this happened, and how you might avoid it next time. If there's a problem in your life that needs solving, use the strategies outlined in Lesson 9.

Why You Should Avoid Cheat Days When you're making the rules, there's no such thing as "cheating." The idea of a cheat day" a full day to eat anything you want can seem like a welcome break.

7 Why You Should Avoid Cheat Days When you're making the rules, there's no such thing as "cheating." The idea of a cheat day" a full day to eat anything you want can seem like a welcome break. In reality, "cheating" shouldn't even come into play. Cheating implies that you're not making the rules. But when it comes to your own health, you're the one in charge. You can decide what a balanced diet means for you, including which foods to cut out entirely, and which to enjoy once in a while. If you feel you need a day not to think about eating healthy or exercising, you may be trying to do too much too fast. Remember to focus on building habits one small step at a time. If your current meal and activity plans don't feel manageable, how might you change that? Every goal you set for yourself should be doable, not daunting. Are there specific foods that you fantasize about eating on a cheat day? Don't deny yourself those treats! Plan when and how you'll include small amounts of those foods in your diet on a regular basis. New This Week: Select one factor that you think contributes most to unhealthy food cravings. How could you address this factor? Kick known trigger foods out of your kitchen, and scan your food tracker to find hidden trigger foods. Decide exactly what you'll do the next time you give into a craving. Ongoing To-Dos: Weigh in daily. Contribute to the group discussion. Continue planning for 150 minutes of cardio, work your muscles twice this week, and do your best to meet your personal step goal. Use the Healthy Eating Plate to plan meals and snacks. Keep tracking everything you eat and drink.

Session 14: Overview. Quick Fact. Session 14: Make Social Cues Work for You. The Power of Social Cues. Dealing with Social Cues

Session 14: Overview. Quick Fact. Session 14: Make Social Cues Work for You. The Power of Social Cues. Dealing with Social Cues Session 14: Overview The Power of Social Cues Social cues are occasions that trigger us to behave in a certain way when we re around other people. For example, watching a football game with friends is