How To Manage Cravings To Reach & Maintain Your Weight Goal
Cravings are a dramatic and specific desire for a certain type of food, and most of us have experienced them. Occasionally, they’re caused by specific nutrient deficiencies and may be the body’s way of telling us about the problem. Most of the time, however, cravings are purely psychological, driven by stress or boredom. Normally, craved foods are high in fat or sugar (or both), which trigger a rush of pleasurable chemicals in the brain when eaten. It may be that we’re craving these “ pleasure chemicals” that make us feel good, rather than food.
There are four chemicals we “crave”: dopamine, endorphins, oxytocin, and serotonin. We feel these chemical cravings more intensely when we’re bored or stressed because they bring relief. It could also be argued that we feel stressed and/or bored because we’re lacking these chemicals. Either way, the idea is to be able to sense the deficit and create these “feel goods” in a way that aligns with our goals.
Dopamine- the chemical that causes us to feel powerful and in control.
Oxytocin- the chemical that causes us to feel a connection with ourselves and others
Serotonin- the chemical that causes us to feel a sense of well being
Endorphins- the chemical that causes us to feel like we can push far and hard
So, how do we create these chemicals for ourselves in ways that lead to a life we love in the long term? I have some suggestions, but you can also brainstorm some ways that may work for you.
Dopamine can be created through routines and schedules. It can also be created by reviewing your goals.
Oxytocin can be created by seeking to understand yourself and/ or other people. Noticing feelings and asking questions as to why those feelings exist creates oxytocin.
Serotonin can be created by appreciating efforts and admiring qualities. Take a minute to praise yourself or someone else for their constructive efforts or point out a character quality you admire about yourself or another person. Appreciating the magnificence and beauty of nature is another way to create serotonin for yourself.
Endorphins can be created by exercising, or even stretching, your body.
Next time you’re experiencing a craving ask yourself what you’re really wanting and then intentionally create that “pleasure chemical” (aka “feeling”) for yourself in a way that gets you where you want to go.
Wishing you much success in pursuing your weight goal as part of overall health and well-being!