How to kick those constant cravings

It's not just pregnant women who run into constant food cravings - all of us are susceptible to a sudden desire for those super-rich Tim Tams, savoury crisps, or Tobasco sauce. And despite what you might think, willpower alone won't get you through. So what's behind those constant cravings and how best can you kick the habit?

Researchers are divided when it comes to what causes food urges, but agree that emotional and environmental triggers, hormones, obesity and dietary imbalances can all play a part in leading you to the junk food aisle of the supermarket. There's also some research to show that mental imagery and the brain's 'reward centre' may also have a role. In any case, it's a helluva lot more complicated that just blaming your lack of willpower.

And research hasn't proven that you're craving what your body needs. But what is clear, according to the Dietitians Association of Australia, is that we usually crave foods that lack nutritional value. And that's because when we often eat, we do so out of habit rather than hunger.
So how do you kick it? Try these top tips:

1. Distract yourself. Research shows that distracting your mind, particularly with something 'visual' can lead to a fall in cravings.
2. Eat smaller, regular meals. Cravings can occur when you go too long without food. Eating smaller and more regular meals stops you going into 'starvation' mode, which can trigger a chaotic change in hormones - and can ultimately lead to a 'feeding binge' - without the satisfaction.
3. Eat low GI, complex carbs. This helps to stabilise some of the body's hormone functions throughout the day.
4. Manage your stress load with exercise, taking regular breaks and catching up with friends. Less stress means a slower release of the stress hormone (cortisol), which is often associated with those constant cravings.
5. Sit quietly for three minutes. And focus on your breathing BEFORE making your food choice.
6. Always eat breakfast - and make it healthy. This increases the feeling of fullness throughout the day and research shows that you tend to snack and overeat less.
7. Don't go cold turkey. Gradually reduce the amount of unhealthy food and portion sizes that you eat. This will also help to cut the amount of stress and cortisol release, plus it makes it all actually achievable - and you won't feel as it you've 'failed'.

And what of Mums-to-be and cravings?

Cravings for unusual foods, or foods that you may not otherwise eat, are common during pregnancy - especially for foods that provide energy and calcium. Some women even develop a bizarre taste for paper or even soil! Food cravings in pregnancy are thought to have a protective benefit for the growing baby. So by all means, accommodate those cravings where possible, as long as you don't find yourself replacing the more important nutrients with paper or pencil shavings!!!