If you assume your incapability to control food cravings is all in your head, you’re right. Losing weight is about greater than chopping energy — you also have to resist food urges.
And whereas conduct modification is a successful long-term software, typically you want a quick repair.
If everybody craved broccoli, there wouldn’t be a problem. But the most typical cravings are for meals high in fats, sugar and salt, like cookies, chips, pizza and pastries. Cravings often contain vivid photographs and thoughts of how scrumptious the food seems, and how good it tastes and smells.
One means to counter these cravings in a snap is with mental imagery, a way that curbs the urge “here and now.” Simply give attention to a non-food picture you discover interesting. It is usually a rainbow or a seashore, or your favorite golf course if golf is your ardour. You can even carry pictures in your wallet or load them into your cellphone in order that they’re all the time useful.
Another approach to re-direct your attention is with an exercise that requires hand-eye coordination, like doing a puzzle or enjoying a recreation in your smartphone or pc.
Finally, counter real-time aromas of food with another scent you want. Take a whiff of your favourite perfume or rub a drop of scented oil in your wrist. You can even carry a purse-sized vial with you.
While these methods can’t stop food cravings from occurring, they will diffuse them as they pop up, and you should use them anytime and anyplace.
The Uniformed Services University has ideas for using imagery to improve all features of well-being.