Food cravings and dieting can sometimes go hand in hand. Its like the minute you start a a diet, you start thinking about all this food you “can’t have” and it only makes your desire for it grow stronger. Changing your mindset about food and dieting is the easiest way to manage any and all cravings. Let’s take a look at some of my favorite ways to cope with “cravings” while in a fat loss phase.

Your Language Matters

Instead of saying “I really want pizza but I can’t have it”. Try saying, “I really want pizza but I’m choosing not to have it right now to meet my XYZ goal”. Constantly telling yourself you “can’t have” something will lead to negative feelings. Changing our language around food and dieting can drastically start to change our mindset about it. Also reminding yourself why you’re doing what you’re doing and what you’re trying to accomplish can help.

Make a Compromise

Maybe you really want some ice cream, the weather is getting warmer and ice cream in the heat always makes for a nice treat! Instead of denying yourself something that you really want, make a compromise and have some form of ice cream. Good Humor Bars are one of my usual recommendations to clients, the bars are pre portioned out and usually less than 200 calories each which makes it easy to include in any fat loss plan. There are hundreds of compromises you can make to include some form of the foods that you love.

Don’t Restrict or Put Any Food Off-Limits

Putting foods on a do not eat list and trying to restrict all of your favorite foods is usually the worst thing you can do when it comes to managing cravings. When I have someone starting a fat loss phase with me, I always tell them that they can eat anything they want as long as they plan for it. This may take some practice and getting used too, but giving yourself permission to eat any and all foods will really help the desire and urge for them go away. Its one of those psychological phenomenoms, but anything that is considered off-limits is usually more desirable than anything that is fair game.

Other Factors to Consider

If you find that you’ve tried everything above and still are constantly thinking about food and experiencing many cravings, one of two things (or both) may be happening to you.

1. You’ve been dieting or in a fat loss phase for too long. If you’ve been eating consistently low calories for extended periods of time it is highly likely that you will become a bit food obsessed and will regularly think about foods that you can and can’t eat. If this sounds like you, then I would recommend taking a diet break or asking your coach for help. Never heard of a diet break? You can read all about them HERE.
2. You may have a poor relationship with food. If you are someone who is food obsessed and constantly thinks about food all day everyday there is something bigger going on than “cravings”. If this sounds like you, I would recommend stopping all dieting measures immediately, and working to improve your relationship with food, dieting, and yourself.