We have all been there. Food cravings can just ruin so much hard work already done and it can well sabotage all our dieting efforts. Food cravings can be defined as an intense or uncontrollable desire for a specific type of food, and these desires are out of the ordinary and they are often stronger than normal hunger.
The foods that people crave often vary but they are usually junk foods that are high in sugar content. These foods taste good but they lack nutritional benefits and can be harmful to our health and general well-being. One of the biggest reasons people have been unsuccessful in their bid to lose weight and keep it off has been due to cravings. In solution to this big problem I will suggest 11 simple ways you can combat the cravings for unhealthy foods and sugar.
Always drink water
Very often thirst has been confused with hunger or food cravings. Let me tell you how this works. If you sudden feel the urge for a specific type of food, what you must do is to try and drink a glass of water and wait for a few minutes; you will notice that the craving will gradually fade away simply because your body was actually thirsty and not hungry. When you drink water before meals you actually reduce cravings and appetite, as well as help with weight loss goals.
Photo Credit:- Google ImagesTry to eat more of protein
When you eat more protein you may actually be reducing your appetite and this keeps you from overeating; it also reduces cravings, and helps you feel full and satisfied for much longer. Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
Photo Credit: Google ImagesMake sure you set a distance from the craving
When you feel a craving, try to distance yourself from it, for instance you can decide to take a walk or shower in order to put your mind on something else. A change in thought and the environment can also help to stop the cravings. It has also been found that chewing gum can actually help to reduce cravings and decrease your appetite.
Photo Credit:- Google ImageAlways plan your meals
As much as possible try to plan your meals for the day or week .By already knowing what you plan to eat you have erased the factor of uncertainty by not just snacking on junk food. If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
Photo Credit:- Google ImagesTry to avoid getting extremely hungry
Hunger is one of the biggest reasons why we experience cravings. In order to avoid getting extremely hungry it is advisable to eat regularly and have healthy snacks at your reach. You will be able to curb cravings by being prepared and avoiding long periods of hunger.Try to reduce Stress
Stress has been found to induce food cravings and also influence eating behaviours especially for women. Women who are under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women.Furthermore, stress has been found to raise your blood levels of cortisol, a hormone that can make you gain weight especially in the belly area. Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.
Photo Credit: Google ImagesTake Spinach Extract
Spinach extract is a supplement made from spinach leaves and has been known to delay fat digestion which increases the levels of this hormone known as GLP-1 that reduces appetite and cravings.
Photo Credit:- Google ImagesPractice Mindful Eating
Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating. It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations. I could write a whole article on mindful eating. Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively. Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.
Photo Credit:- Google ImagesTry to get enough sleep
Your appetite is largely affected by hormones that fluctuate throughout the day. When you deprive yourself of sleep it disrupts fluctuations and this can lead to poor appetite regulations and strong cravings.
Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep. For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.
Photo Credit:- Google ImagesTry to eat proper meals
Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating.
If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.
Photo Credit:- Google ImagesDon’t Go to the Supermarket Hungry
Supermarkets are probably the worst places to go to when you are hungry or have cravings. First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at your disposal. The best way to prevent cravings from happening at the store is to shop only when you’ve recently eaten. Never ever go to the supermarket hungry.
Photo Credit:- Google Images