They tend to occur about the same time each day or night.  After lunch, midday or before bedtime, cravings can strike and lead to lots of unnecessary extra calories.

Controlling cravings is the secret sauce to keeping a lid on total calories.  But sometimes fortifying your willpower is simply not enough to overcome cravings.

Here are my three strategies to put you in control:

• The ultimate control is to satisfy your cravings with exercise.  Instead of reaching for that bag of chips, try distracting yourself with exercise.  Research shows that fifteen minutes of a brisk walk can short circuit food cravings.  The payback is twofold, not only do you save the calories by not indulging in the sweet or salty snack but you also burn calories and improve your fitness.
• If that craving needs to be satisfied, try satisfying it with healthier options.  Crunchy, juicy foods full of water and fiber, such as fresh fruits or vegetables, are great low calorie solutions to any craving.  The crunch of fresh produce gives your mouth a workout and the fiber helps you fill you up.  Fruit helps satisfy sweet cravings and veggies with a low calorie dip fill in nicely when you crave something salty.
• When nothing but a piece of chocolate will do, have on hand the snack size bars or portion controlled sweets.  Eat you small portion mindfully, free of distractions, so you can enjoy it and savor every last bite.  Freezing chocolate is a great way to slowly savor and extend that luscious taste.