Chocs away!

On a mission to eat less chocolate this year? You’re not alone. And curbing those cravings is easy with a bit of know-how, says

Michele O’Connor

LET’S face it, lots of us all overdid the chocolate over Christmas and the new year. From yule logs, to tins of Quality Street and steaming mugs of hot chocolate, you couldn’t move for the stuff, whether your poison is plain, milk or white. But if you’ve found it hard to cut back so far this January, don’t panic – help is at hand. Here are easy ways to curb your cravings when they strike.

Very vanilla

Carry a bottle of pure vanilla extract and inhale for at least 30 seconds whenever an urge to scoff chocolate strikes.

Scientific research has proven that the smell of vanilla can reduce the craving by 50 per cent.

It’s thought the sweet fragrance helps the brain to produce serotonin – a chemical which works like phenylethylamine in chocolate – to promote happy feelings.

Walk it off

A 15-minute break walk can cut snacking on chocolate at work by half, University of

Exeter research claims.

The study showed that, even in stressful situations, workers eat only half as much chocolate as they normally would after this short burst of physical activity. Scientists found a short break from your desk can help to take your mind off food.

10-minute rule

Many cravings are shortlived, so don’t give in to temptation straight away.

Make a cuppa and drink water instead – we often confuse hunger with thirst.

Or phone a friend. That desire will have evaporated by the time you hang up.

Stock up

Many use low blood sugar as an excuse for a mid-afternoon choc binge – so stock up on healthy alternatives.

Houmous or peanut butter on oatcakes are better choices as both raise blood sugar gradually.

And cinnamon can satisfy your sweet tooth by minimising insulin spikes that lead to reaching for the chocolate. Sprinkle it on your cappuccino or sliced apple.

Break the habit

If you grab a chocolate bar at the same newsagent every day, take a different route.

If at 3pm you usually have a muffin, your body will learn to expect it and crave it.

Pack healthy snacks in your handbag before you leave for work. Or reach for fruit. Studies show those with fruit at hand are up to 13lb lighter than those without.

Hop to it

Moving your body when a craving hits will shuffle the energy flow in the brain and break your chain of thought. Hop on one leg, run upstairs, do star jumps, or jog around the garden. Add music and stimulate another part of the brain to ignore the craving.

Magnesium

Craving chocolate – particularly if you are pre-menstrual – could be a sign that you’re lacking in the mineral magnesium.

Increase your intake by taking a supplement, or by eating more fish, artichokes, almonds, or pumpkin seeds.

A little of what you fancy...

Going cold turkey can be miserable. Having a little bit of what you love is a good compromise, but make it a couple of squares of good quality dark chocolate.

Or resolve to not eat chocolate on weekdays, but allow yourself to indulge at weekends.

And, when it comes to chocolate desserts, take three bites. Studies show that, while the first mouthful is yummy, by the third your taste buds will have become

desensitised.

Do something you love

There are 101 enjoyable things you could do instead of tucking into chocolate. Start researching a holiday, download some music which you want to listen to, have a bath, paint your toenails or have sex.