Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present five ways to reduce cravings!

In weight loss, we have a tendency to focus a lot on how to handle cravings. We have tricks and tips and techniques that we automatically turn to when we are having cravings or urges for foods that are not on our protocol or that do not lead to weight loss or weight management.

(I have ten ways to sit with urges in a previous TFE #9 episode — https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/-)

But we don’t focus as much on what would even be better than “making it through cravings”—reducing our total number of cravings overall.

(It’s like which is better—treating a headache with pain reliever or realizing you just need to wear glasses so you don’t have the headaches anymore!)

In today’s episode, I present five ways we can reduce our urges and cravings!

Remarkable. I honestly never knew this was possible.

Here are the five things I have found that directly affect my cravings:

1) Decide Food Ahead of Time (See TFE 22!--https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/)

2) Substitute foods on protocol for highly palatable foods

3) Make simpler foods

4) Stretch out the instances of hyper-palatable/six seductive cravings types of foods

5) Sleep!

I hope you will listen or watch the episode to change your cravings! (I have a detailed outline with the info from the sleep studies especially.)

Find all of my episodes, outlines, and articles for my two weekly broadcasts:

(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/

(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/

Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=63PTGsHwEF4&feature=youtu.be

See full article here: https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.