We all get them no matter how disciplined we are or how well we have planned our diet. A moments temptation can ruin an entire day’s worth of health eating! Don’t believe us? Check this out. Add an unplanned milkshake on the spur of the moment and depending on the size of it, can add any where between 500-800 calories, 50-60 grams of sugar and significant amount of unhealthy trans fats.

If you are on a Fat Loss program this unplanned addition could be a disaster. Even on a mass gain plan where you are allowed around 3000 calories per day of healthy food such as meats, Oats & fruits, the milkshake would probably add around 500 calories over your daily limit. This can quickly cause you to gain body fat (especially if these cravings end up becoming a habit) and bring your mass gain plan to a premature end, while making you switch to a Fat Loss program much sooner than you like.

Of course, we are not against the occasional consumption of junk food (We will talk about how and when to give into cravings occasionally, in another article). We are all for a planned cheat meal, the key word is planned, which can even help achieve your goals in certain circumstances. What we refer to as cravings in this article is unplanned additions which can derail a diet which otherwise was driving you towards your goals.

A doughnut here, a bag of crisps there, one or two cookies during a late-night movie (yeah… as if you will stop at one) all add up over weeks and months. We can go on and on, but we think you get the point.

So here are some field-tested tips on how to avoid those momentary lapses of discipline:

1. Say “I am in control!” – food does not control you. You control what goes in. You think a pesky cookie can control you and wreck your eating plan, you have been following successfully. Say I am in control and you will instantly take back the power of whatever food that momentarily caused weakness.
2. Say “I am not hungry!” – Trust us, you don’t know true hunger. What you feel now is an artificial feeling of hunger pre programmed into our neanderthal genes to be able to eat food even when we don’t need it (because back in the hunter gatherer days food was so scarce) and this works against us in modern times as food is plentiful. True hunger is only felt after many days without food. So just say “I am not hungry!” and move on with your life. It works (we’ve done it). It’s another powerful statement that allows you to take control.
3. Use a craving as an opportunity. This is a process called “Reframing” a situation. When you get a craving, think of it as an excellent opportunity to further reinforce your disciplined behaviour and separate yourself from the pack. If you get a random craving or you are in some situation where you get presented with food, see them as an opportunity to strengthen yourself. So, see cravings as an opportunity, use this amazing technique, it works!
4. Brush your teeth! – Yes, as weird as it sounds, brushing your teeth especially after your last meal of the day desensitizes you to food and signals closure to eating. No matter how silly it sounds, if it works, then that’s all that matters.
5. Remember you are NOT alone – Whenever those nearly insatiable cravings strike, remember, hardcore fitness guys & girls, athletes, actors, fellow BYM followers and trainers are all fighting this daily battle. Remind yourself of this and forego temporary pleasure for pride down the road.

Good luck and we always got your back. Feel free to share this article with anyone to help them combat their food cravings.

Check out our healthy snacks and dessert ideas.