I need to control my cravings

Q: Dear Donovan,

I was weighing almost 200 lbs two years ago. My doctor advised me to change my eating habits, which I did, and I went down to 148 lbs. I had eliminated rice, flour and bread, and was mainly consuming ground provisions, fruits, vegetables and oatmeal with skimmed milk. I had also eliminated sugar. I have gained nine pounds since the start of this year and am very worried, as when I was weighing 200 lbs my cholesterol level was a little up, as well as my blood sugar. Now all the above are under control, including blood pressure. I was also experiencing sleep apnoea. I am 5’4″ tall and in my forties.

I am currently on anti-anxiety medication which has opened my appetite. I am now consuming things that I had stopped consuming earlier and tend to chain-snack (banana chips, crackers and cheese snacks) especially at night. However, I don’t eat puddings, pastries, ice-cream, etc.

I need to know what to do to control the cravings caused by the anxiety medication that I am now taking, and what healthy foods will satisfy these cravings.

A: I am very happy that you have followed your doctor’s advice and lost some weight. However, the old bad eating habits are returning and you are gradually regaining the weight. This is not good and you must keep it off.

Keep reminding yourself that at 200 pounds you had some major health issues. I am sure you definitely do not want to go back to that situation. Therefore, it is good that you are seeking help.

From your letter, I get the impression that you think the anti-anxiety medication is a big part of your weight gain problem. This might very well be so, especially if it produces cravings and opens your appetite. I always believe in getting to the root of the problem.

So, why are you getting anxious? Can your medicine be substituted or is there a natural method that you can use to reduce or eliminate your anxiety? I would definitely suggest that you have a discussion with your doctor.

That aside, with or without this medication you will have to stabilise your weight and even lose the nine pounds that you have regained. Since you have lost weight before you should know exactly how to eat in order to lose weight. However, the cravings for some types of food and the indiscipline in your eating habits will get you in trouble again.

Going forward, you will have to make some lifestyle changes including incorporating some exercise. This should reduce your stress levels and also your tendency to get anxious.

In terms of your unhealthy snacking, you will have to replace them with healthy snacks, for example, fruits, small amounts of raisins, nuts, yoghurt, coconut water and vegetable juices such as carrot or green juice. These juices will help to keep the body nourished and reduce cravings.

In general, I would suggest that you reduce your carbohydrate intake. This will help with your weight loss. It would also be good for you to do a seven to nine-day detox programme to cleanse your system. Keeping your bowel clean and eating the right foods could definitely reduce your stress levels and even make you sleep better.

In terms of reducing your cravings, I would suggest that you eat smaller meals but eat more frequently. Drinking water between meals could also reduce your cravings. In addition, you can apply some discipline with your shopping. If you do not intend to eat those snacks, do not purchase them. If you have children at home and must buy snacks, keep them out of sight. However, what is very important to remember is that you can control what types of food you consume. Your health is very important, so by all means you should maintain a healthy lifestyle and control your weight.

Good luck!

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.