Even more importantly, eating a number of small meals throughout the day, rather than a few large ones, keeps your metabolism high, which means you burn more calories, and also means you're never in that "starvation mode" that can lead to binge eating.
Keep junk food out of reach. What's the best way to avoid eating junk food all the time? Don't surround yourself with it. The premise is simple - if you don't stock your kitchen cabinets with cookies, chips and candy, you won't be as tempted to eat it, and if you do have a craving, it certainly will take a little more effort to satisfy it. After all, reaching into the freezer for that container of ice cream is a whole lot easier than having to get in your car and drive to the store.
Limiting the variety of unhealthy snacks at your disposal also can help, according to researchers. Over an 18-month period, overweight people who kept only a few varieties of snacks on hand lost more weight than those who stocked their shelves with an endless supply of different treats.
Try healthier options. No one's trying to convince you that a salad is a satisfying replacement for that fudge brownie craving, but you often can find a healthier substitute that still tastes great. For example, if you're in the mood for pizza loaded with meat and cheese, why not make your own healthier version? Try a whole-wheat crust, low-fat cheese and extra-lean turkey or ham for toppings.
Live a little. While it's a good rule of thumb to limit your consumption of junk food, either by resisting temptation or trying healthier options, it's also important not to deprive yourself. Evidence suggests that people who consistently quell their cravings are more likely to give in to them over time than those who occasionally indulge in their favorite foods.
There are different schools of thought in this regard; some suggest you should try to eat healthy during the week and enjoy your favorite foods (regardless of whether they're healthy or not) on one or both weekend days. Others propose a less stringent schedule, emphasizing that you should eat what you want to, when you want to, but always try to make it as healthy and moderate (particularly in terms of portion size) as possible.
Don't stick to the couch. Ah, the couch - that wonderful land of comfort and immobility. There are at least two consequences of excessive couch lounging: 1) The more time you spend sitting or lying down, the less time you can spend engaging in more active pursuits, like taking a walk or exercising; and 2) Eventually, those TV commercials are going to overwhelm you, and then you actually will get up - but only to head to the fridge or your local fast-food haunt.
Sleep it off. The more time you spend asleep, the less time is available to rummage through the refrigerator. Moreover, research suggests inadequate sleep affects hormones that influence appetite, leading to weight gain. In a recent study, people who slept seven to nine hours a night were only half as likely to be obese than people who slept only five hours.
Sleep also is important because mood is a key contributor to poor eating. In general, the less sleep we get, the more cranky and run down we get over time. When you're in a bad mood or depressed, it's easy to turn to your favorite foods for comfort. For too many Americans, comfort foods are of the high-fat, high-calorie variety.
So, next time you're out driving and the steering wheel seems to turn itself toward your favorite donut shop, just remember: You're in control. Follow these simple suggestions and you'll be in the best possible position to curb the cravings.
Peter W. Crownfield is the executive editor of To Your Health. Direct all comments and questions to
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