One of the keys to successful dieting is being able to distinguish between real hunger and cravings. Most advertising for food and the smell and ingredients of foods is designed to lure us into thinking we are hungry and wanting more — i.e., the smell of the wonderful oversized cookies and cinnamon buns at the mall, the salty crisp of potato chips, etc.

It is very easy to “feel hungry” when surrounded by so much yumminess, but if you have eaten a healthy meal within 2 to 3 hours, then any “feeling of hunger” in response to the temptations is really a craving.

I use a journal to track everything I eat — this has proven to be a very valuable tool for many reasons. To get to know how my body works in relation to food, I rate my hunger when I eat — whether I was just eating because it was meal time (0), to mildly feeling my tummy empty (3), to being ravenous and wanting to eat anything and everything (5). I try very hard to eat in the middle range, and to never let my hunger get to a 5 — because at that point, eating a healthy size portion feels like I have eaten a small snack and I still want more food - and lots of it. When it happens due to circumstances beyond my control — some of the things I do to curb the hunger is drink lots of water, eat lots of a simple green salad and\or a cup of light soup.

Since I know how many calories I have eaten - I know my body is NOT hungry it is just craving more food because I let it go to long with out food — years of bad eating habits have caused a delayed relay between my stomach and my brain who hasn’t gotten the message yet that I ate and to shut off the demand for food (this usually takes about 20 minutes on average for most folks).

I also jot down what triggers an urge or craving and then to avoid those items and situations, or find healthy substitutes in the future. Having this information is very helpful in learning what my body really needs and its rhythm for hunger.

Since I know about what time I’m going to get hungry through out the day I can have a healthy meal or snack ready for those time, that way I can more easily avoid making a poor choice like hitting the vending machine. By keeping track of what I have eaten at those times, when a craving hits I can decide if I can have a small treat and stick with the portion size I have chosen whether then overindulge. If I snack or give into a craving when I’m hungry I am more likely to eat a LOT more - even of a healthy or diet snacks.

For example, if I have a craving for chocolate and I decide I will have a treat I choose to have the sugar free pudding cups (60 calories). Having one when I’m not hungry means one it will satisfy my taste buds and the craving for a little chocolate treat. Choosing to have one when I’m hungry (or worse when I’m starving) — I’ll end up feeling deprived because I only ate one and find it hard not to eat the whole six pack of pudding snacks or go looking for something else chocolate and sweet.

There are certain situations where my cravings are extremely demanding, and if it can’t always be avoided I try to plan ahead with substitutes. For example, I had a small family party for my daughter’s birthday with pizzas and ice cream cake for every one over my sister’s house — for myself I bought a Subway sandwich. I didn’t feel left out of the celebration and I got to eat something I enjoyed too. I also left all the left overs over their house.

One of the hardest situations for me is going to the movies. The combination of years of habit and the smells at the concession stand are enough to make me miserable at the movies if I don’t have a little something — so I have two choices don’t go or find a healthy substitute. I make sure I have a healthy meal before I go (and keep the calories on the low side to make up for the snack at movies). For a snack I have a few options: air popped popcoorn in a zip lock flavored with one of the great toppings from Kernal Seasons, or chocolate mini rice cakes, or flavored soy chips. Other options could be a sliced cucumber, baby carrots, cherry tomatos, pickle(s), celery sticks in a zip lock baggie.

Until you know what you are putting in your body — when and how much — it is going to be very difficult to tame the cravings and nourish your body with what it really needs - healthy choices. Get to know your body, keep a journal, and eat well when you are hungry.

My journal helps me to remember: Eat to live, and stop living to eat.

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