10-minute body sculpting   

How to get the body you've always wanted. This week: bash your barriers  

 http://www.telegraph.co.uk/health/4861447/10-minute-body-sculpting.html

By Joanna Hall

Mid-afternoon, when your energy levels are low, chocolate often seems the only answer Photo: GETTY  

When it comes to eating, we all have weaknesses that sometimes derail our efforts to keep in shape. But with a little problem-solving and forward planning, you can devise ways around your cravings. Here is a list of some of the barriers I have come across with my clients, along with solutions we devised. Of course, you'll have some barriers that are unique to you, and you'll have to invent strategies for bashing them down yourself.

ARRIVING HOME STARVING  

This is one of the most common times to get into trouble with addictive foods. Have a snack after work, because this will take the edge off your hunger and may help stop you over-eating at dinner, too. Have a ready supply of fruits, nuts, or other non-trigger foods in the house that you put aside especially for this time. Alternatively, stop off at a coffee shop on the way home and instead of ordering a large coffee, have a large cup of skimmed milk to curb your hunger.

STRESS-RELATED CARB CRAVINGS  

Carbs trigger the production of a feelgood hormone called serotonin, which helps to boost your mood and temporarily relieve your stress. Using food for temporary relief from a problem is fine as long as you don't do it all the time; give in to a carb-rich lunch occasionally. You can also stride out stress with a brisk, 15-minute walk.

THE 4 O'CLOCK CHOCOLATE HOUR  

Mid-afternoon, your energy levels are low and chocolate seems the only answer. Give in – but just a little. If you have an intense craving for a very specific food – like chocolate (and remember, chocolate contains an addictive, mood-altering substance) – I think it's best to go ahead and eat it. If you don't, your craving is going to get more intense until you eventually give in anyway, after having consumed more unnecessary calories in your attempt to make it go away. Have a glass of milk and two cubes of dark chocolate, and make sure you don't wolf it down as this is all about making you feel more in control. Alternatively, stretch your lunch. If you know you always get hungry in the afternoon, split your lunch into two sittings. Eat half at your normal lunchtime and the remaining half in the afternoon.

CRAVING A BAG OF CRISPS  

In the evening, you want to relax. The crisp craving that strikes at this time is less about the food and more about what the food signifies – chilling out and maybe rewarding yourself after a tough day. Fight the urge to eat – you are eating for the wrong reason. When it happens too often, this kind of emotionally driven eating becomes a primary reason for weight gain. To break the habit, bite the bullet and go cold turkey – no food while the TV's on. Create food-free zones, such as 6.30–8pm, since even healthy snacks won't help break the association between food and relaxing. To make the process easier, decide to do something during that time that doesn't involve sitting down, such as rearranging the living-room furniture. Studies suggest that hanging out in the same spot where you have indulged past cravings can trigger new ones.  

FEELING POWERLESS TO STOP YOURSELF  

The moment the urge strikes, take time out and disconnect from everything food-related. Get up from the table, brush your teeth, or stop and clean a room in the house. Do whatever it takes to give yourself a break. Remember: you are in control, but you need to give yourself some space to realise this. So, if you have started to polish off a carton of ice-cream, put the carton away and pull out a bag of fruit or carrot sticks. It will give you an opportunity to create some distance from the easy-eating, high-calorie food.  

'Keep Yourself Thin' by Joanna Hall (Kyle Cathie, www.joannahall.com) is available, along with other books from the series, from Telegraph Books for £6.99 + 99p p&p. To order, call 0844 871 1514 or go to books.telegraph.co.uk  

For more 10-Minute Body Sculpting advice, visit www.telegraph.co.uk/health