Conquer your cravings—have you ever experienced that feeling that you absolutely must eat?

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It’s 8 p.m., and you’re sitting comfortably in front of the TV when suddenly you feel a strong urge: you must have a bowl of mint chocolate chip ice cream. You can’t stop thinking about it. The desire is so intense that if you can’t find ice cream hidden in the back of your freezer, you might even rush to the store to buy a half-gallon of it. We’ve all experienced such strong cravings for certain foods—whether it’s ice cream, fatty french fries, or Oreo cookies. So how can you prevent these cravings from turning into uncontrollable binges? Nutrition experts offer these simple tips to help you manage such urges. 1. Let it pass. Studies suggest that an average craving lasts only about 10 minutes, so try to wait until that urge subsides before going to the kitchen or the vending machine. 2. Practice portion control. It’s fine to indulge occasionally, but you need to pay attention to the amount of food you eat. Try to avoid overeating by serving yourself only a certain amount of food. For example, put potato chips in a small bowl instead of eating them straight from the bag. 3. Choose healthier alternatives. Try eating a food that’s similar to what you crave but has better nutritional values. A glass of skimmed chocolate milk is a healthier choice than a candy bar. Or, instead of regular ice cream, try low-fat frozen yogurt. 4. Don’t be too restrictive. Any food is fine in moderation; restricting yourself too much might lead to overeating something else. 5. Write it down. Keep track of your cravings in a journal to see if your emotional state is the underlying cause. Once you identify what’s triggering your cravings, try to find other ways to address those emotional needs. If you’re having a stressful day, take a break and go for a walk or call a friend. If you’re feeling down, try watching a funny movie. Your desire is so strong that if you can’t find the ice cream hidden behind the fridge, you’ll rush outside to the supermarket to buy a half-gallon. We have all experienced that intense craving for food, whether it’s ice cream, fries, or desserts. How can you prevent yourself from falling into a state where you can’t control your desires? Nutritionists give you some tips on taming your cravings. 1 Let it go: Experiments show that each intense desire lasts for about 10 minutes, so try to control yourself and avoid going to the kitchen or vending machine until you calm down. 2 Take your time: It’s fine to lose control occasionally, but you need to keep an eye on how much you eat at all times. Try not to indulge yourself too much, such as by putting too much food in front of you. Also, for example, put the potato chips in a small container and eat them slowly instead of grabbing a bag and eating them greedily. 3 Find healthy alternatives: Choose foods that are more nutritious than those you would like to eat; for example, it’s better and healthier to drink chocolate milk instead of eating candies, and drinking yogurt is also a good option instead of eating ice cream. 4 Don’t be too strict: Any food is acceptable in moderation; suppressing your cravings can also lead to overeating healthy foods. 5 Write it down in a notebook: When your desires are at the stage of potential activation, write down the process involved, as well as the process by which you overcome them. Once you identify what triggers your urge to eat, try to find other ways to express your emotions and meet your needs. If you’re very tired today, take some time to relax – going for a walk or calling a friend are good options. If you feel down, then rent a comedy movie to watch. Reposted from Hai Ci Happy English, for sharing among Hai friends