Train Your Brain to Control Cravings (3 Simple Tricks!)

One common work-week diet trap: the 3-o’clock munchies. You know the feeling. Before you know it, you’re standing before the vending machine, with the voice in your head saying “I want, I want, I want!” Here’s how to silence those thoughts without feeling deprived. Ready to take control over your cravings ? Follow these three simple tricks:

• Do indulge (in moderation): Denying yourself of the very  treats you love is only going to make you want them more — and if you cut them out completely you may find yourself binging on them within a week’s time. Better to keep yourself in check by practicing moderation. Love chocolate? Eat two small squares daily rather than the entire bar. Is it crunch you crave? Trade in fatty potato crisps for a  healthy chip alternative .
• Try positive self-talk: Be gentle with yourself. So you ate a few  cookies , so what! It’s OK. Stay calm. You will not (I repeat): You will not blow up like a balloon. Rather than beat yourself up for allowing yourself a small indulgence, tell yourself “A few cookies is not an entire box. I deserve to  satisfy my sweet tooth  and I have. I don’t need to eat any more cookies (today).” Being mindful of your inner dialogue will do wonders for your self-esteem and your waistline.
• Breathe before you bite: When that explosive wave of “I want (insert cookies, cake, chips, dip, etc. here)” hits, step away from the fridge. Make a commitment to yourself to wait it out at least 10 minutes. Focus on your breathing and what you are feeling. Are you sad, angry, or tired? If so, try improving your mood without food — call a friend, blast a song you love, take a walk or write in a journal. Chances are your yen for treats will pass. If you’re truly hungry and feel your belly rumbling after those 10 minutes, eat — but try to choose a  healthy snack .

- via self.com