I’m a psychologist and these 5 easy steps stop a sugar craving in its tracks
WHEN cravings strike, we’re left with a major decision to make: give in to that doughnut, or find an escape.
A psychologist has revealed a seven-step process that will help shake the craving off.
A craving is a sudden and intense urge to eat something specific, often sweet but perhaps savoury.
Unlike true hunger, which gives us physical cues, a craving is a desire for a reward or dopamine hit.
Dr Meg Arroll, Chartered Psychologist at wellbeing brand , told The Sun that although cravings are overwhelming, they usually only last around three minutes.
This means you can nip them in the bud fast, then carry on with your day.
“Distracting your attention away from a craving for this short time really can help the craving to pass – so think about activities you can do that last three minutes,” Dr Meg said.
“Perhaps belting out your favourite ballad at the top of your lungs, or if you’re at work squeezing a stress ball in your hand.
“Jumping jacks on the spot can also help, and offer the double-whammy of a short burst of exercise too.
“A three-minute progression muscle relaxation exercise in which you tense and release each muscle group starting with your toes and working steadily to your face is also a really good way to distract and relax your mind and body.”
Most read in Diet & Fitness
If you find a little dance or breathing exercise isn’t enough to banish thoughts of chocolate or crisps, Dr Meg gave a more science-backed alternative.
It’s a form of cognitive behavioural therapy (CBT), which aims to understand how thoughts, feelings and behaviours are intertwined.
Dr Meg said: “We can tweak any one of these to impact the others.”
“When it comes to cravings, a useful CBT concept is ‘frustration intolerance’,” Dr Meg said.
“[This is] how low the bar is (made up of thoughts and feelings) before you give in to the urge to eat (the behaviour).
“Although distraction is a good way to manage cravings, because many different situations trigger these urges, you can also use this element of CBT to develop a higher level of tolerance.”
The seven steps below form the 'Internal Remote Control' exercise:
1. When a food or drink craving hits, press the pause button on your personal, imaginary, remote control and stop yourself in your tracks.
2. Now, while your body is in this freeze-frame, use your mind’s eye to watch yourself giving into the craving.
This can include the brief gratification that you usually feel after consuming a snack – be honest with yourself about how the scene normally plays out.
3. Next, breathe deeply through your diaphragm for a few moments and fast forward this scene to after you gave into the craving (for instance, an hour later).
Ask yourself now: How does it feel? Are you disappointed you folded?
The unpleasant emotions of guilt, shame and self-recrimination that normally accompany eating behaviour can feel quite strong now but try not to push these feelings away as they will help you.
4. Now that you have seen the future, press ‘rewind’ on your remote control and bring yourself back to the present, but this time watch the scene unfold again where you don’t give into the craving.
Here you understand that you’re not physically hungry and so you don’t need the food or drink – the craving is just a thought like any other that can be nudged out of your scope of attention.
You are in control of your actions and can choose to make a decision that supports your health.
Ask yourself now: How do you feel? Strong, in control and bossing these cravings. Yes!
5. Finally, with this increased confidence and empowerment, press play on your remote and make your choice on what you want to do.
You have the ability to change your behaviour and develop health-sustaining habits for life.
How to prevent cravings
If you find yourself the victim of cravings often, how can you budge them more permanently?
Nutritionists at explain that preventing cravings almost always comes down to balancing your meals and snacks.
Each time you eat, make sure you get "fibre, a source of protein and healthy unsaturated fats", said Charlotte Lily Thompson, Registered Associate Nutritionist.
Keeping it low in sugar and salt is a bonus.
For example, her go-to snacks include a 30g portion of nuts and a handful of fresh berries; hummus and raw veggies; apple slices and nut butter or a baked oat bar.
A balanced snack or meal “help you maintain consistent blood sugar levels throughout the day and keep you feeling fuller for longer”, Charlotte said.
Charlotte added: “Also, keep a bottle of water with you at all times.
"Often thirst can be mistaken for hunger, so if you're hungry after recently eating, drink a glass of water and wait ten minutes - then, if you're still hungry, that's the time to reach for a snack.”
Emma Moross, Registered Nutritionist, said: “If you find you are suddenly ravenous in the evenings and want to eat everything in the cupboard, it is likely that you haven’t eaten properly throughout the day!
“Aim for three balanced meals a day that contain wholegrain carbohydrates (like brown rice, quinoa or oats), healthy fats (like olive oil and avocado) and a source of lean protein (like fish, chicken or tofu).”
Sometimes cravings - which are common throughout pregnancy - are “a red flag for certain health conditions” Emma said.
“For example, if you are craving ice, it can be a symptom of anaemia caused by iron deficiency,” she said.
READ MORE SUN STORIES
Read More on The Sun
“Excessive sugar or carbohydrate cravings can be a sign that your blood sugar is out of balance - some sugar cravings are normal though.
“If you have any cravings that concern you, always speak to your doctor.”