- "To weaken the intensity and reduce the frequency of cravings you have to stop giving into them" page 127
- "Cravings don't usually go away by trying to satisfy them with just a taste." page 127
- "Waiting out a craving increases your ability to tolerate cravings and also increases your confidence that you can do so. The more often you wait out your cravings, the less intense and less frequent they'll be in the future." page 127
- "Once I stop giving into cravings and they become much weaker and less frequent, dieting will be easier." page 134
- Label it (tell yourself it is a craving, it is not an emergency, and you can overcome it)
- Stand Firm (decide immediately that you will not give into it)
- Don't give yourself a choice
- Imagine the aftermath of giving in (the sick feeling in your stomach and the low self esteem)
- Remind yourself you want to learn to withstand cravings
- Distance yourself from the food you crave (for me it's leaving the kitchen)
- Drink some water or a no calorie beverage
- Relax- meditate?
- Distract yourself
No desserts until after dinner.
That will prevent binges during my most vulnerable time: the early afternoon before dinner. Plus I won't be hungry from not having eaten anything for the past three or four hours so I am going to give this a try and see how it works. Hopefully I will be back to making progress!