If you're like most Americans you probably have tried a few ways to lose weight - and without much lasting success.According to experts, the problem is the combination of our strong tendency to overeat and our sedentary lifestyles.
Most of us spend 8-9 hours a day, five days a week sitting in our offices, and more time sitting on our daily commute. And exercise is apparently of little use when it comes to dropping pounds. Although Americans spend 19 billion dollars a year on gym membership, and most of us say we exercise regularly, two thirds of the population is still overweight or obese by government standards. Something just does not make sense.
Hyperphagia seems to be the main problem. In order to lose weight we must burn more calories than you consume and if we follow a strict diet plan, it is really very difficult to "work off" the excess calories that most of us to take in. For example, for a 140 lbs. woman who takes a bagel with cream cheese in her breakfast, it would have to jog for one hour to burn calories.
Hyperphagia seems to be the main problem. In order to lose weight we must burn more calories than you consume and if we follow a strict diet plan, it is really very difficult to "work off" the excess calories that most of us to take in. For example, for a 140 lbs. woman who takes a bagel with cream cheese in her breakfast, it would have to jog for one hour to burn calories.
Did You Know?
About 85 per cent of women report at least one food craving during pregnancy.
Those looking a solution to this dilemma can follow these simple cravings cures--
Get to the root of it
Anxiety, loneliness and stress are all emotional triggers that can set off cravings. If you identify your triggers - such as work-related stress - you can deal with the emotions that make you want to binge
Schedule cravings into your day
If you know that most of your cravings strike in the afternoon, eat one portion of what you crave during this time. Because you're indulging yourself, you're likely to feel satisfied. And if necessary, change your routine during the time you tend to get cravings. For example, if late afternoon is your 'danger zone', make a date with a friend or go for a workout
Buy a low-fat version of the food you crave
Plan ahead so you have a low-fat stand-in for your craving. For example, keep chocolate-covered raisins in your desk drawer instead of a chocolate bar
Eat every 4 to 5 hours
Here's the good news: Eating several small meals a day will help to regulate your blood sugar levels so you stay more energetic and alert. Plus, you won't get too hungry and, as a result, will be less likely to have cravings
Make food an ally
'There are no bad foods if you eat in moderation,' says Costain. If you can think of food as a friend that provides essential nourishment, you can enjoy guilt-free eating. Plus, you're less likely to have cravings because you're not denying yourself anything
Distract yourself
Next time you feel a craving coming on, immerse yourself in an activity. Anything that keeps you busy - a quick workout, running to the supermarket or tending the garden - can help curb the urge to splurge
Count on carbs
Eating two to three carbohydrate snacks like bread, cereal, pasta, rice, crackers, scones, wholemeal biscuits, low fat yogurt, rice pudding, bananas or dried fruit may help curb cravings for sweets because they are high in sugar and starch.
Stay hydrated
'Sometimes people mistake thirst for hunger,' says Costain. Drink eight glasses of water a day to prevent dehydration and the empty stomach feeling that makes you reach for foods you don't really need.
Anxiety, loneliness and stress are all emotional triggers that can set off cravings. If you identify your triggers - such as work-related stress - you can deal with the emotions that make you want to binge
Schedule cravings into your day
If you know that most of your cravings strike in the afternoon, eat one portion of what you crave during this time. Because you're indulging yourself, you're likely to feel satisfied. And if necessary, change your routine during the time you tend to get cravings. For example, if late afternoon is your 'danger zone', make a date with a friend or go for a workout
Buy a low-fat version of the food you crave
Plan ahead so you have a low-fat stand-in for your craving. For example, keep chocolate-covered raisins in your desk drawer instead of a chocolate bar
Eat every 4 to 5 hours
Here's the good news: Eating several small meals a day will help to regulate your blood sugar levels so you stay more energetic and alert. Plus, you won't get too hungry and, as a result, will be less likely to have cravings
Make food an ally
'There are no bad foods if you eat in moderation,' says Costain. If you can think of food as a friend that provides essential nourishment, you can enjoy guilt-free eating. Plus, you're less likely to have cravings because you're not denying yourself anything
Distract yourself
Next time you feel a craving coming on, immerse yourself in an activity. Anything that keeps you busy - a quick workout, running to the supermarket or tending the garden - can help curb the urge to splurge
Count on carbs
Eating two to three carbohydrate snacks like bread, cereal, pasta, rice, crackers, scones, wholemeal biscuits, low fat yogurt, rice pudding, bananas or dried fruit may help curb cravings for sweets because they are high in sugar and starch.
Stay hydrated
'Sometimes people mistake thirst for hunger,' says Costain. Drink eight glasses of water a day to prevent dehydration and the empty stomach feeling that makes you reach for foods you don't really need.
