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Post by bbbearsmom on Jul 12, 2019 23:35:36 GMT
Saturday, 07/13
Day 13 –Overcoming Cravings
This is a big one for most of us and is a good example of the resistance muscle versus the giving-in muscle.
Beck says you can always resist cravings and they will go away on their own. She wants you to keep a “Cravings Rating Chart” to monitor your cravings as an aid to learning to resist them.
She also lists Anti-Craving Strategies:
Mindset Techniques
Label it.
Stand firm.
Don’t give yourself a choice. (This is where "NO Choice" comes in.)
Imagine the aftermath of giving in.
Remind yourself why you want to learn to withstand cravings.
Behavioral Techniques
Distance yourself from the food you crave.
Drink a no- or low-calorie beverage.
Relax.
Distract yourself.
She includes a “Distraction Activities Chart” for you to monitor the distractions you try and how well they work for you.
How are you doing with cravings? Share some of your experiences with cravings, good or bad.
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Post by bbbearsmom on Jul 12, 2019 23:41:19 GMT
I don't get cravings often but I did have that cupcake craving the other day. I recognized what I was doing and then thought about eating the cupcake and realized I already knew what it would taste like plus I realized I wasn't that into it. In the past I've been triggered and I would obsess about a food for days. Sometimes I would work it out other times I would end up having the food in a measured dose.
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Post by cathygeha on Jul 13, 2019 7:19:19 GMT
When I eat OP, have power foods and am in correct mindset my cravings are minimal if any. When I begin eating something that is not within those guidelines the cravings begin...
I have found that my worst time of day is late afternoon...always has been and no doubt always will be. When I plan a snack for the afternoon I do better. Now, to find a snack for this week. I have diet jell-o in the frig...perhaps I will make some or plan to have nonfat yogurt with fruit this afternoon.
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Post by lani on Jul 13, 2019 15:09:08 GMT
I have two days where I allow myself "forbidden" foods - at least forbidden the rest of the week. I always have that to look forward to and allows me to stick to my regime the rest of the time. This has mostly eliminated cravings for me.
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Post by surfgirl on Jul 13, 2019 21:14:42 GMT
If I'm having a craving I try to find an OP option to scratch that itch. If sweet, I can eat a piece of TJ's dark chocolate triangles. If salty, I can do some crackers with hummus or some blue cheese inside little raw peppers, that sort of thing. More often than not, if I go off plan and succumb to my craving, I find that afterwards it wasn't worth the splurge.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 14, 2019 3:06:24 GMT
I’m not doing well with cravings but I like lani ‘s idea about have one day (or two) for “forbidden” foods. I do well with rules, so long as I agree with them. So I think a ‘treat’ day would be a great idea for me. Because I find once I ‘schedule’ a craving, like not today but definitely Thursday, I feel the tension diminish. And usually I have a different craving or think of 10 things I’d much rather eat for a treat. Being as picky as possible helps a lot when it comes to dieting!
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Post by lani on Jul 14, 2019 14:50:13 GMT
irisinnia, I instituted my treat days after I got into maintenance zone. I was totally strict the first time I Becked - it was a bad case of All or Nothing thinking. It worked for a while, until it didn't . I think the most important thing I got from Beck is gaining the ability to adhere to my plan the majority of the time - it's good enough to get the job done.
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Post by wwlurker on Jul 15, 2019 14:23:57 GMT
Cravings aren't usually an issue for me, but this weekend they were bad and I didn't even really try to avoid them.
I think that I need to spend some time figuring out how to handle my late night cravings. Keeping stuff out of the house works to a certain extent, but there is a part of me that wants to work on flexing my "no" muscle. I need to work on using some of the strategies mentioned.
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Post by hpeterson1951 on Jul 15, 2019 19:14:22 GMT
My cravings often hit after seeing food on the TV or someone talking about it at school.
I'm working very hard on recognizing craving, desire and hungry.
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Post by bbbearsmom on Jul 15, 2019 20:41:53 GMT
hpeterson1951, Last week two cravings hit me, one from reading about the food, the second because someone had talked about it.
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