Whole Life Makeover: Curbing the Cravings

Like many who struggle with weight loss, Kathy Salmon Farstad, our Healthy Living Makeover subject, often has a treat every day and finds it difficult to resist cravings. Kathy's nutritionist, Kelly Anne Erdman, offers the following suggestions for those who would like to phase unhealthy snacks from their diets.

1. Change your eating routine
According to Kelly Anne, Kathy seems to be conditioned for a treat a day, similar to someone who craves something sweet at the end of a meal. In Kathy's case, the solution is to gradually reduce amount of treats she eats, learn to choose healthier substitutes, or resist the craving altogether.

2. Find the root of the problem
Kelly Anne suggests behaviour-modification techniques (i.e.: keeping food journals, designating an eating area, waiting 15-20 minutes before eating, acknowledging what the "hunger cue" represents, etc.), which may help to reprogram the conditioned need for a daily treat. Kelly Anne also cautions that sometimes food cravings are psychological, and you may need to dig deeper to examine what the food desire truly represents.

3. Substitute snacking with exercise
Regular exercise will provide an endorphin fix, thus reducing the desire for treats. But sometimes, these endorphins may not provide enough satisfaction. If you still feel the need to snack, Kelly Anne suggests reevaluating your training program.

4. Revaluate your goal
Kelly Ann is working with Kathy to determine if Kathy's target weight needs to be re-evaluated. After being at a higher body weight for a period of time, Kathy may have established a new, higher body weight set point. The process of weight loss is unique for everyone, but Kelly Anne is confident that Kathy will be able to lose at least another 5-10 pounds. She has already lost 20 pounds in 6-7 months at a rate of 3-4 pounds a month.

Registered dietician Kelly Anne Erdman is one of the experts helping former Olympic luge athlete Kathy Salmon Farstad regain control over her work, personal and physical life through healthier living.