I found this article on this website: http://www.inq7.net/lif/2003/jun/17/lif_21-2.htm. I personally think the 5 D's strategy at the very bottom sounds like a good approach.
How to control night cravings The battle against late-night cravings will not be won overnight but if you start applying the tips listed below and finding out which work for you, the late-night cravings monster can be tamed.
* Do not diet by skipping meals or starving yourself especially if you are exercising. It is almost impossible to control night cravings if you lack calories. You can still lose weight by eating three meals plus two snacks (one in mid-morning and the other mid-afternoon) if you concentrate on large portions of vegetables and moderate portions of lean protein, whole grains, beans, fruits and nuts. Eat very small portions of deep-fried food and refined carbohydrates like white bread, sweets and desserts. Be careful also of high-sugar drinks like juice, iced tea or lemonade mixes.
* If possible, clear the battlefield (your home) of all temptations. If your household will revolt at the idea, at least get rid of your personal favorites. Hide the rest at the back of the refrigerator or at the back of your kitchen cupboards inside plastic or dark glass containers so you can't see them.
* An opposite strategy is to purposely plan to have a "forbidden" treat at night. By giving yourself permission to enjoy your favorite indulgence, you reduce the likelihood of losing control and eating everything else in sight. To make this strategy work, sit down somewhere quiet and slowly savor each bite. If you eat it while watching TV or while standing up at the kitchen counter, it won't satisfy you.
* If you have night cravings in spite of eating well, consider the possibility that you are emotionally hungry. Be honest and evaluate whether or not you are really happy with the way your life is going. Psychological therapy might be just what you need. Are you undergoing a stressful period? What can you do to lessen the stress?
* Keep your hands busy at night to avoid snacking. I took up embroidery and cross-stitch as part of my strategy to beat bulimia and night cravings. Some people do crochet or knitting. Not only can't you sew and eat at the same time, you are also distracted from thoughts of food. Plus, working with your hands is quite soothing and therapeutic so it can also be a form of stress release. My initial project took me a few years to finish (I made the novice mistake of choosing a large design and using cross-stitch thread when I should have used crewel yarn). It now hangs in one of my parent's guest rooms. For me, it will always symbolize how I conquered my eating disorder. If sewing isn't your thing, look for other crafts. Try origami, painting, clay sculpting or artificial flower-making. Teenagers can make braided or beaded bracelets or anklets.
* If you are very "oral" and need to keep your mouth busy, try sipping warm non-caffeinated herbal tea like chamomile, peppermint or ginger. Many people find this helps them calm down and reflect on how their day went without feeling anxious.
* According to Stephen Gullo, author of "Thin Tastes Better," cravings are like waves that rise up quickly and fall down just as fast. He says that sometimes the most powerful way to beat a food craving is to take the focus off the craving for 15 minutes. Use the time to fix your closet, do your nails, finish your photo album, or organize your hand bag. Gullo says not only will you finish long-forgotten projects, you will usually forget about your craving.
* Linda Crawford, an eating behavior specialist, says to disarm your cravings with the Five D's: Delay at least 10 to 15 minutes before you eat so that your action is conscious, not impulsive. Distance yourself from the food. Distract yourself by engaging in an activity that requires concentration and is not compatible with eating. If you still crave the food, determine how important it really is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly, and enjoy without guilt.
2 comments:
The five Ds are the same that they use for smokers to quit. It works - for a while. My problem (with smoking or eating) is that I have a really hard time distracting myself from the thought. If you sit there and think "I don't want that" you are - by default thinking of the very thing that you don't want. I need a habit that I can grab quickly that will distract me long enough for the craving to go away.
These people have obviously never seen my amazing ability to eat AND scrapbook at the same time!
Seriously, though, I think one reason I have such difficulties at night is because I'm not allowed to distract myself, but everything I have to do (make dinner, feed kids, clean up kitchen, bathe kids, pack lunches, etc.) is both boring and very easy to do while snacking. And most of it takes place in the kitchen so the food is just there. Maybe I'll take up chewing gum in the evening. I hate gum, but it might keep me away from food that I swallow.
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