A craving is a powerful desire for something. They're nasty and overwhelming urges to purge on 'naughty,' sweet or savoury foods we know we shouldn't! Why do we have them? Instead of going into the scientific logistics of why, I've set out my top tips on how to beat them!!

They come like a tornado; it's typical to eventually give in and in turn suffer the consequences! What a vicious cycle! So let me give you my top tips that will give you back the power to conquer cravings!

THE VICTORY CAN BE YOURS!

-1/ Stay hydrated. The more water we have the less food we need. If we allow dehydration to set in we become hungry & tired first and it's in this state we crave the sugar energy. Nobody enjoys feeling tired or hungry.

-2/ Eat on time. Is it meal or snack time? (You should be eating roughly every 3 hours and having 5-6 small meals/snacks throughout the day) When was your last meal and did that meal contain enough healthy food in it? What was the protein content like? Protein keeps you fuller for longer. Did you have a good carbohydrate for energy? There's a reason why those of us who train stay lean and it has a lot to do with our protein intake! (Whoops another article unto itself).

-3/Distract yourself immediately by moving. Stand up walk around (if at work or in front of television), do a set of push-ups, star jumps, squats; these can be done anywhere! Even in a toilet cubicle if you are not at home. Pick something up! Read a book, write down why giving into craving will only end with you feeling guilty and rob you of achieving your goal of eating cleanly.

-4/Ask yourself why you want it - then tell yourself you can have it!! (Yes that's right) Don't deprive yourself as it only makes you want to rebel more and crave faster! Just ask yourself if you really want it and if it's something you really need.

-5/My practice. When I feel a hormonal surge for something sweet tearing through my body like a tidal wave, I tell myself " no worries after my next meal/snack (which will be good nutritious clean food), if I still want it I can have it." 98% of the time I'm satisfied after my meal/snack which is protein packed and has that good carbohydrate portion.

-6/Set boundaries but never deprive.

-7/ Eradicate sensory triggers - smells, sights and sounds. Move away from sensory triggers that fuel those urges! I.e. popcorn at the movies -go to your seat quickly (I eat before I go or take nuts or a protein bar). Don't shop when hungry or walk past fast food outlets. Turn the lights off in your kitchen at night, telling yourself that the snack craving shop is not open for business etc.

-8/Visualize what you might look like eating that treat - do you look guilty? Are you hiding when you eat it because you don't want other people to see you eat it? This is a powerful technique! Would you eat it in front of people or do you sneak these desired treats? Picture being surrounded by people at the gym!

-9/Evaluate why you feel consumed by a particular craving. Are you stressed or emotionally down? When you are stressed your brain releases a hormone called 'cortisol' which inevitably activates your reward seeking hormones! What do rewards do - they make you feel good! A negative demands a positive! Your body needs to be in balance! It's how you condition it to react in these circumstances that will count in these high pressure craving situations.

-10/Form new reward systems. Create new feel good patterns for your brain to follow! Make music and movement your new best friends in your war against cravings! Music is so powerful and can literally change your chemical state and therefore your emotional state in a matter of minutes! Movement works too, so use it!! It creates instant circulation and also changes your brain's chemistry!

-11/Breathe - take seven deep breaths! According to the yoga elite, it reduces cortisol which creates stress, which triggers cravings. Hey it's fast always available and free! Try it - It works!

-12/Pictures are powerful! Picture your craving rush like a wave or a tornado; a wave builds but then fades away, a tornado is all loud and forceful and then peaceful as it passes on. Ride out the cravings! While you are picturing yourself riding out the wave, see yourself happy at the end, see yourself healthy, fit and stronger for conquering the craving.

-13/Don't listen to negative chitter chatter you might be in the habit of condemning yourself with. Remember point 4 - you can have it. You're not weak, bad, a failure etc.

-14/ PUT TIPS INTO PRACTICE!!

My favourites are: - WATER, REGULAR PROTEIN PACKED MEALS/SNACKS AND MOVEMENT!

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." Aristottle.