Nic Linford says there are a few simple strategies that may help women to keep those constant food cravings at bay, by suppressing the desire to eat.
 

Increase awareness by keeping a food diary

Many women eat mindlessly and being held accountable for what they put in their mouth can act as a deterrent.
 

Ensure you drink enough water

“Many of us mistake thirst for hunger so a glass of water can suppress hunger in a number of ways,” Nic said. “It can help reduce the perceived need to eat by providing hydration, help filling the stomach and it also provides a small piece of time – time to think about whether or not you are actually hungry, thirsty or just bored!”.
 

Eat foods that are low GI

Low GI foods can help regulate the blood sugar levels and can stave off ‘cravings’ for high sugar foods.
Increase exercise levels

Some people find they feel hungry as a result of more exercise, but over time it enables people to become more aware of the reasons why they are feeling hungry. Hunger after exercise is a legitimate ‘hunger’ as your body may need refuelling. But exercise helps by increasing levels of endorphins. Feeling better in your self can prevent the need to eat for comfort.
 

The 10 minute rule

Everyone has cravings at various times, but if you make a deal with yourself to NOT give in to the craving for 10 minutes, in most cases you will not eat the desired item. In the 10 minutes, you can drink water or a cup of tea, go for a walk around the block, make a phone call, grab a book, cut up a carrot – use the time to distract yourself and make healthier choices. If after that time and all tactics you employ – you still desperately want the ‘thing’ – eat it without guilt and then include extra exercise in your day to help compensate.

Develop strategies to overcome emotional eating triggers

When you are in an emotional state, you are less likely to say no to an unhealthy choice, especially if there is a pre existing pattern in play (ie. you have a fight with your partner and to make yourself feel better, you grab a bar of chocolate.)

You can keep an emotional eating log similar to the food diary, but in this case, you track what you crave and when. You also record how you are feeling – are you angry, sad, lonely, bored etc – so you can then develop strategies around that. If you are tempted to eat when you are bored and lonely at night, try phoning a friend, go to the gym, take walk or have a bath and relax. If you feel stressed at work, go for a walk around the block to cool off – it’s amazing what some fresh air will do!
 

Eat foods high in fibre

High fibre foods help with feelings of satiety across the course of the day.

Stay clear of sugary treats

High sugar foods can cause big increases in blood sugar and then a quick drop which can create a physiological craving.