Dear Fitness Coach,

I get these crazy intense cravings for fries or a jelly donut, and more times than not I give in. It didn’t matter when I was in high school because I played field hockey and practiced 3 hours a day. But into my 2^nd year in college with zero activity, I am packing on the lbs…. Can I be saved????

Donut Diva

Dearest Diva,

Of course you can be saved, and it’s easier than you think! I have come up with 5 science- and medical-backed ways to fight off those calorie-bomb carb cravings:

1. Get your butt to the gym
   This sounds like a no-brainer, but research shows that a sweat session will reduce blood flow to the part of the brain that controls food intake and acts as an appetite suppressant.
2. You crave carbs because carbs cause cravings
   It’s a vicious cycle. Studies have found that if you reduce the overall sugar in your diet - whether it’s from pasta, cookies or bread - you will see your cravings subside.
3. Keep a stockpile of sugar-free gum
   Pop a few into your mouth when the cravings come on. The intense burst of flavor from the gum can trick your body into thinking you have consumed carbs.
4. Stay hydrated
   There is mounting evidence that the hunger craving signals that your brain is sending are really thirst signals. A glass of lemon water or ice tea may be all you need to stop you from inhaling a row of Chips Ahoy!
5. Step away from the carbs
   Promise yourself that Little Debbie after 30 minutes. Studies show that cravings are short and sweet…. You probably will not want it in half an hour.