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In reply to the discussion: Modern wheat a "perfect, chronic poison," doctor says [View all]yellowcanine
(35,699 posts)Just cutting back on calories/portion control can change the dynamic. Using a smaller plate can help, people tend to eat what is on the plate and feel satisfied. Using a plate instead of grabbing from a buffet of appetizers usually means eating less. Filling your plate at a serving area and then carrying it to the table rather than having a serving dish on the table makes it harder to mindlessly take and eat seconds and thirds. Eating with other people rather than alone also helps. If you are alone, sit down and chew slowly rather than eat standing up in front of the sink. Eat at a table rather than in front of the TV. Eating breakfast, lunch and dinner at fixed times instead of whenever helps. Don't skip meals. Your mind will rationalize eating more as a result and it creates blood sugar fluctuations, which causes cravings. Choosing a high protein snack for a late afternoon snack (such as a handful of peanuts) rather than a bag of chips or candy will also help control cravings. Also keep lots of carrot sticks, celery, etc on hand for snacking on if needed. Cultivate a taste for plain water instead of sodas. Choose carbonated water if it helps. It might. Drink plenty of water. Exercise every day when possible but don't obsess about it if you miss a day. I find first thing in the morning works best for me and I don't do the same thing every day. This helps keep it from getting boring. For me, boredom is the most dangerous emotion when it comes to food cravings.
Eating is much more than just nutrition. A balanced, interesting and small portion meal eaten with friends or family will go a long way toward developing good eating habits and controlling craving. Make eating together an event. Theme potluck meals are a great way to eat with friends. Say grace before the meal or just have a moment of silence. My mother's family sings a song together. Some families go around the table and have each person share a thought before beginning. This builds relationships and makes each person feel important. Many eating problems/disorders/cravings arise from relationship problems and self image problems.
Some cravings and eating problems have a physiological basis, without a doubt. But many have other causes.