Do you suffer from cravings? Cravings are those urges that tell you to stop everything and eat a certain food! The truth is, these cravings and urges are normal and to be expected. They are not a sign of failure. Instead, they provide an opportunity to learn what your triggers are.

Try thinking of cravings as something that happens and goes away, like ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as “This urge won’t last forever, and I am in control. I am feeling uncomfortable, but I can wait this out.” Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead.

After a few minutes, check in with yourself .Are you feeling better? If not, give yourself a few more minutes. Once the intensity of the moment passes, look back and try to analyze what was going on at the time the craving began.

              Can you identify what triggered it?

            A feeling? Situation? Person? Event?

Once you’ve identified the trigger or triggers, develop a short list of other ways you can react to them besides eating. In time, you’ll learn to recognize situations that trigger cravings in advance and be better prepared to face them. Be patient with yourself. It takes time to break old patterns.

Remember, the more you confront your cravings, the better you will be able to deal with them. So when you experience a craving, don’t run away or give in

 Use it as an opportunity to become aware of what you really need.

When you think of your body, what thoughts come to mind? Do you focus on what’s “wrong”? Do you feel embarrassed about your body?

Like so many people who struggle with weight, you may find it difficult — or perhaps not even know how — to work toward a healthier relationship with your own body.

      But you can learn to accept and appreciate yourself.

A healthy lifestyle is about more than eating well and exercising — it is about accepting and embracing your body and treating it well.

 It’s not about waiting until you’ve reached some ideal weight or some particular goal before learning to notice what’s good about yourself and your body. After all, staying motivated requires that we celebrate every success. Maybe your clothes feel a little looser or you’re feeling better about the way you look — it’s important to notice all the steps along the way.

Remember, few people fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and a flat tummy distort our own body image and can leave us feeling inferior if we feel we don’t measure up.

This week, pay particular attention to the messages you send yourself about your body. Are they mainly negative?

   If so, practice replacing them with more self-accepting thoughts.

Take a look in the mirror and find the things about your body that you like, and say that you like them out loud. Start thinking of your body as something special that deserves your great care and attention