5 Ways to Curb Your Cravings

Your stomach is screaming, "Feed me!" And all you want to do is reach for the closest consumable object. But just because you think you're hungry doesn't mean you really are. And eating the wrong thing at the wrong time can add back pounds you've worked so hard to drop. Here’s how to wrest back control of your appetite:

Eat Breakfast

Sure, you've heard this one before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. "The most convenient foods are often the same ones you should be avoiding," says Keith Berkowitz, M.D., medical director of the Center for Balanced Health in New York City. That's because they're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips).

Install Food Regulators

It's time for a regime change. Clean out your cupboard and fridge, and then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. "By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, in Louisville, Ky.

Think Like a Biochemist

It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. Ditto for lots of  "health foods" in the granola aisle. That's because hippie sweeteners raise your blood sugar just like the common white stuff. "If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward," says Dr. Berkowitz. "By convincing yourself that it's healthy, you're only encouraging a bad habit."

Bonus tip: You don’t have to abandon all of your indulges to lose weight and keep it off. Check out our guide to the best-tasting, healthiest beers in America.

Recognize Hunger

Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center, in New York City. "If it doesn't sound good, your brain is playing tricks on you." His advice: Change your environment, which can be as easy as doing 15 pushups or finding a different task to focus on.

Don't Dwell on Your Mistakes

Yes, you’ll make them. "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Oklahoma, who followed his own advice to shed 250 pounds. (That's right, 250 pounds.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.

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