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OUTSMART YOUR FOOD CRAVINGS






 Cravings are the Achilles' heel of most diets. Anyone who's ever tried to lose weight knows the struggle: you start strong, but eventually those forbidden treats—cookies, fries, cake—start calling your name. Most diet plans tell you to avoid them at all costs, but what if that’s making things more complicated?

Researchers at the University of Illinois Urbana-Champaign have some good news for anyone tired of the endless battle with willpower. Their recent study found that including small portions of your favorite “craved” foods as part of a balanced meal can help you shed pounds and keep them off—without the usual roller coaster of cravings.

The study followed 30 adults with obesity and health issues like hypertension and diabetes. Over a year, participants learned how to build meals that balanced protein, fiber, and calories, all while strategically including foods they craved—think dessert after dinner, not a binge at midnight. Dieters checked in regularly, attended online nutrition classes, and tracked their weight with Wi-Fi scales. At the end of twelve months, most had lost almost 8% of their starting weight, and the majority kept it off for another year.

But the most interesting part? Those who lost more weight reported fewer cravings—not just for sweets, but for fatty and starchy foods, too. And those who kept using the “inclusion” strategy (having a small treat with a meal, rather than restricting it completely) lost more weight and found it easier to stick with healthy habits.

This research busts the myth that you need superhuman willpower to stay healthy or that cravings are just a sign of “hungry fat cells.” Turns out, consistency and balance matter more than deprivation. When you eat regular meals and allow yourself a reasonable treat, cravings tend to fade—especially if you keep your weight steady.

So if you’ve been white-knuckling your way through diets, maybe it’s time for a new approach. Focus on learning what your body needs, build balanced meals, and don’t demonize your favorite foods. If you need support figuring out how to do this in a way that works for you, consider teaming up with a health coach at ProTime-Fitness.org. A coach can help tailor a plan to your needs, keep you accountable, and make those healthy changes stick for good.

Why keep fighting cravings when you can outsmart them?

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