Do you reach for a treat when you are anxious? Lonely? Bored?
Some people wolf down a sleeve of cookies when they need a distraction from a hard project at work. Others devour a bowl of ice cream to treat themselves after a hard day.
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“A lot of times what we really want is a hug. ... But we find ourselves in the kitchen, looking for something to make us feel better,” Alexander says. “Give yourself a moment to really think about what is driving your cravings.”
Once you identify your triggers, make a list of alternative ways to handle those feelings. Maybe it’s listening to music, reading a book, watching a favorite TV show or having a long phone call with a friend. Post the list where you will see it the next time the chocolate chip cookies are calling your name.
4.Remove temptation
It sounds simple, but keeping foods you can’t resist out of the house is one of the easiest and most powerful ways to reduce cravings, says psychologist Evan Forman, director of the Center for Weight, Eating and Lifestyle Science at Drexel University.
If you have a spouse who insists on keeping sweets in the house, put those foods out of sight and out of reach, like in a container at the back of a top cabinet, Forman suggests. Then keep healthier snacks like fruit, nuts and cut-up vegetables within reach.
“If you don’t see the Oreos, your brain won’t say, ‘I have to have it,’ ” Forman says. “The harder and farther away you can put those foods, the better off you are.”
How Much Sugar Is in That?
The American Heart Association recommends limiting calories from added sugars —from granulated sugar, corn syrup, even honey — no more than 6 percent of calories each day. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons.Yet it’s very easy to quickly go over that. Check out the sugars in these foods.
- Starbucks 16-ounce Peppermint Mocha: 13 teaspoons
- 20-ounce Cool Blue Raspberry Gatorade: 8 1/2 teaspoons
- Chocolate chip Clif Bar: 4 teaspoons
- Ben & Jerry's Cherry Garcia Ice Cream, 2/3 cup: 8 2/3 teaspoons
- Nature Valley French Vanilla granola, 2/3 cup: 4 teaspoons
Test your sweets knowledge in our Foods With Hidden Sugars Quiz.
5.Eat a small portion and savor each bite
Some people who try to swear off sweets altogether end up losing self-control and binging. If that tends to happen to you, consider giving in to your craving, but limit yourself to a very small portion, suggests Jamie Pope, a registered dietitian and assistant professor of nutrition at Vanderbilt University School of Nursing.
The first two to three bites give you “the most aesthetic bang for your buck,” Pope says. “Enjoy several bites and try to relish it.”
This strategy works especially well if you choose something rich and decadent like cheesecake or a chocolate truffle, Pope says. Or maybe you nibble on one Hershey’s Kiss or square of chocolate, letting it slowly melt on your tongue.
6.Consider a healthy substitute
Sometimes you can satisfy your sweet tooth by choosing a food that’s naturally sweet, such as bananas, raspberries, grapes or blueberries. To make fruit taste even sweeter, try freezing it, Pope suggests.
For an indulgence that feels more like dessert, go for a frozen fruit bar with no added sugar. Or munch on a piece of gum. Research has found that chewing gum can help suppress desire for sweets.
Pope says she also likes sipping on a cup of naturally sweethot tealike cinnamon, peppermint or raspberry. You can even find (unsweetened) teas in dessert flavors like double dark chocolate, lemon chiffon and almond coconut macaroon.
7.Count to 25
When Rush University researchers rigged a vending machine to build in a 25-second delay when someone chose an unhealthy item, people often switched to a healthy option, according to a study published in the journalAppetite. It worked because humans prefer immediate gratification, the researchers said. So the next time a craving comes on strong, stop where you are, take a deep breath and slowly count to 25.
Use the extra time to ask,Do I really want this?You may find that gives you the resolve to make a healthier choice.
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