5 ways to beat cravings

It can strike without warning. You’re going about your day, feeling in control and on track, your mind focused on the tasks of the moment. Then your ears pick up the crinkle of a chip packet and suddenly your mouth is watering. The craving begins. What do you do now?

Cravings are normal and they happen to even the most disciplined among us. It doesn’t mean you’re failing and it doesn’t mean you have to give in. If you fight back, the cravings will go.

Whatever your food temptation – sweet or salty, snacks or second helpings – we have five tips to help you overcome your urges and stay on track.

1. Identify your triggers
What sets off your cravings? Is it stress? Does the desire for chocolate appear when you’ve had a hard day at work or when you’ve been caught in traffic for an hour? Maybe you experience peer pressure around eating with friends or family, or those social opportunities just offer more temptation. Once you’ve identified your triggers, you can try to avoid them, but if that’s not an option then you’ll need to tackle this head-on! Take steps to de-stress with meditation and mindfulness. Make sure you’re not heading out to social events on an empty stomach if you know there won’t be any suitable eating options available. Get ready to say ‘no thanks’ when someone wants to split a slice of cheesecake. Being aware and prepared is half the battle.

2. Set a routine to counter the ‘danger zones’
There may be specific times when your cravings strike, such as in the afternoon or after dinner. If you notice ‘danger zone’ patterns where you’re more likely to get snacky or slip up, try setting a firm routine or meal schedule that will work for you. It might mean experimenting with having meals later or earlier, and scheduling in your snack times better. Once you’ve identified a routine that works, make a promise to stick with it. Having a plan always helps.

2. Substitute and remove temptations
Still have that block of chocolate left over from before you started Gunnar X Centr? Or that ‘emergency’ pack of tortilla chips for when people drop by? Well, you might have to get rid of them to guard against impulsive eating during times of craving crisis. Remove the temptation and you’ve removed the opportunity to fall off the wagon. Substitute your snacks with something from Gunnar’s 'Hungry Hacks’ and make sure you always have one of them handy in case of emergency.

3. Stay hydrated
When you feel a craving coming on, first drink a glass of water. We often mistake our thirst for hunger pangs. You may just be a bit dehydrated, in which case this problem is easily solved in a few sips. If you’re struggling to stay hydrated throughout the day, try keeping a bottle with you at all times so you remember to drink. You can also try having more herbal teas and ‘jazzed up’ water infusions around.

4. Get enough sleep
Prioritize getting a healthy amount of shut-eye every night. Not only does this help your body repair and recover after workouts, but it also makes you less inclined to seek out energy from snacks and sugar throughout the day. A lack of sleep might make you feel too tired to cook from scratch when you’re hungry and could tempt you to fall back on processed foods or a quick take-out pick-me-up.

5. Set goals and make yourself accountable to others
You started Gunnar X Centr with a plan and the best intentions. Keep them at the forefront of your mind to help you remember why fighting back against cravings is so important to you. Write down those goals, stick them on the fridge, make them your phone home-screen, put a post-it on your monitor at work – whatever it takes. You can even communicate your health and fitness goals to others so they can keep you on track and accountable. Sometimes we need a little help and a gentle nudge from others to keep up our motivation.