Weight Control: Ward Off Cravings, Binge Eating (cont.)

She notes that various studies have shown that successful dieters (those who maintain their weight loss) tend to eat breakfast, while those who regain pounds tend to skip it.

If your resolve tends to break down at breakfast time, try these tactics:

  • Make sure you meet one-third of your daily calorie needs in the morning, says Tallmadge. She notes that people need calories most during daytime hours, when they are most likely to expend energy.
  • Have a balanced meal, such as milk, cereal, and fruit, before you leave the house. If that's not possible, keep a stash of healthy foods at the office.
  • If you don't like traditional breakfast foods, it's OK to have something else. Try leftovers from dinner the night before.

Daytime Defense

Binge eating can be triggered throughout the day, and the reasons appear to be both physiological and psychological.

People most often give into unhealthy food cravings because they are genuinely hungry -- they haven't consumed enough nutrients to sustain themselves until the next meal, says Ruth Patrick, PhD, LDN, a spokeswoman for the Institute of Food Technologists. The other side of that, she says, is that people often think they shouldn't be eating certain foods, or eating too much of anything. The more they think about it, the more intense their desire to have what's forbidden.

And once a craving strikes, it's oh-so-easy to get something to ease it.

"The fact is that, right now, the cost of food for anyone in this country is the lowest that it's ever been in history as a percentage of gross income," says Fergus Clydesdale, PhD, head of the food science department at the University of Massachusetts. "That makes everything available to everyone whenever they want."

To defend yourself from food cravings during the day:

  • Get rid of unhealthy foods at your home and office.
  • If co-workers or housemates have junk food, keep your own supply of nutritious, ready-to-eat snacks to help with temptation.
  • Drink water. Sometimes food cravings can be satisfied just by having something, even liquid, in your stomach.
  • Snack on something hot, such as soup or sugar-free hot chocolate, or something cold, such as a frozen fruit pop or a healthy smoothie. "The extremes in temperature signal the brain that you've had something to eat, rather than just sitting down with something that's of room temperature," says Lisa Dorfman, MS, RD, LMHC, a spokeswoman for the American Dietetic Association.

Food cravings can hit hard in the last few hours of the workday, when people are likely to become bored, tired, or stressed. "Many people seem to naturally hit a low at this time," says Tallmadge.

"For some...the munchie monster tends to come out at night. Boredom, anxiety, weariness, and habit are the
likely culprits."

Some may also feel that since they've put in a hard day of work, they deserve to reward themselves with food.