Controlling your food demanding: the game of suppression and indulgence

Nearly everybody gets food cravings here and there

. Science has proven this is a frequent phenomenon and is not something to be ashamed of. Exactly what seems much less clear is what to do when you're getting one. Some people simply give in usually, while other people feel guilty and not allow themselves the pleasure of greedily consuming whatever non grata piece of cuisine they happened to want. Which strategy is right? If you undertake fit in to the quite unexclusive club of cravers, exactlty what can you do the very next time you catch yourself moving toward the refrigerator?

As it usually is with extreme and opposing views, the simple truth is somewhere in between. First of all, the current understanding between dieticians is that a total suppression of cravings leads in fact to an elevated food consumption afterwards. You build a dam about your cravings and at particular stage it can not maintain any longer, which usually then leaves you at whim of your desires. In scientific terms, the actual suppression of these kinds of ideas leads to their succeeding hyperaccessiblity. This indicates that attempting to totally ignore your food cravings in fact reinforces all of them, something that is termed "the ironic cognitive process". This particular reinforcement is later on transferred to the actual food consumption, or "rebound eating". Therefore, in contrast to just what some women mags may well be telling you diet-wise, giving in on occasion is fine, as long as this particular behaviour is retained in check. It is still essential to not really overindulge, but instead to manage your normal desires in a way that creates a healthy balance.

In short, we can place the food craving problem management mechanisms in a couple of distinct strategy groups. The first group comprises "control-based" coping techniques. These strategies imply a cognitive control of unhealthy food behaviour, not only by controlling the cravings, but additionally by a variety of other tricks, such as not keeping undesirable foods both at home and work, getting rid of your food triggers from sight or anything else.

The 2nd group of coping strategies is called "acceptance based". As opposed to the former type, acceptance-based methods do not specifically aim to reduce the amount of cravings or alleviate the feeling of guilt triggered by the food cravings. Instead, the idea is to stimulate the actual readiness to accept the experience that cannot be controlled, simultaneously applying behaviour that is beneficial regarding preferred goals. Simpler put, one accepts his / her current frame of mind, which includes dietary dispositions; having established this as a strong starting point, one starts regularly working in the direction of envisioned goals and values.

Apart from managing your food cravings via a much more self-aware and determined approach to food kinds high in fat and sugar, there are other strategies that might come in handy.

Positive thinking

When the Dalai Lama advises to refrain from damaging thoughts and to cultivate and enhance positive states of mind, it is difficult to instantly link that advice to the wold of dieting. However, the leap is probably not that great after all. Investigation shows that food yearnings are seriously mediated by our emotions, even on the level of neurological pathways in the brain. Specifically, it's been established that negative emotions such as anger, loneliness, boredom and depression cause increased food intake. While the exact mechanisms at work are not entirely clear, it has been suggested that happiness hormones released with the food intake provides a short-term coping strategy with the actual negative emotional state. Coupled with the addicting nature of the food cravings, this is often quite problematic with regards to overweight and individual health in general.

Thankfully, there is a workaround, and the psychologists have been pointing it out all along. If negative emotions are a trigger of harmful dietary behaviour, it is then feasible to reduce the results of their mediation by operating with them directly. Several techniques are available, ranging from breathing exercises, yoga and meditation to more traditional psychological methods, such as cognitive therapy. Investigation shows that a mindful and savouring strategy to eating helps handle bad dietary behaviours and results in weight decrease. In addition, positive emotions might initiate other good changes in personal dispositions and routines, thus resulting in an upward spiral of helpful change, including nutritional aspects, as another study claims.

Concluding this article we should add, that foods cravings are the effect of a complicated interplay in between several elements on both physical and mental levels. This implies that methods of dealing with them should take this Janus-like nature in consideration. The crucial message is to maintain things in stability and have a positive mind-set on oneself and your life.

Controlling your food demanding: the game of suppression and indulgence

By: Daniel Miller

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