Everyone has food cravings. Whether it’s street foods, to home cooked meals, we all got our very own food cravings. However, these are often the same foods that undermine your efforts to lose weight.
Food cravings are the worst enemy of the diet. These are intense or uncontrollable cravings for specific foods, stronger than normal hunger. The types of foods that people crave are highly variable, but they have often processed foods that are rich in sugar. The cravings are one of the main reasons why people have trouble losing weight and keeping it off.
Well, we’ve prepared tips to help you fight against unstable food cravings. Read on!
1.) Drink Water
The thirst is often confused with hunger or the desire for food. If you feel a sudden impulse for a specific food, try drinking a large glass of water and wait a few minutes. You may find that desire fades because your body was really just thirsty.
Also, drinking lots of water can have many health benefits. In middle-aged and over, drinking water before meals can reduce appetite and help you lose weight.
So, drinking water before meals can reduce desire and appetite and help you lose weight.
2.) Get Enough Sleep
Your appetite is largely influenced by the hormones that move within your body during the day. Sleep deprivation interrupts ‘fluctuations’ from your body which can lead to poor appetite regulation and strong cravings.
Studies support this, showing that people who are sleep deprived have up to 55% more likely to become obese, compared to people who sleep enough. For this reason, sleeping well can be one of the most powerful ways to prevent the appearance of cravings.
Sleep deprivation can alter the normal fluctuations of the appetite hormones, causing cravings and poor appetite control.
3.) Try to Distance Yourself from the Food that You Constantly Crave
When you feel a desire, try to distance yourself from it. For example, you can take a walk or a shower to change your mind about something else. A change in thinking and the environment can help stop the desire.
Some studies have also shown that chewing gum can help reduce appetite and cravings. So, try to get away from the desire by chewing gum, taking a walk or taking a shower.
4.) You Should Eat More Protein
Eating more protein can reduce appetite and avoid overeating.
It also reduces cravings and helps you feel satisfied longer. A study of overweight adolescents showed that eating a protein-rich breakfast significantly reduced craving.
Another study of overweight men has shown that increasing the protein intake to 25% of calories reduces the desire by 60%. Furthermore, the desire to have a snack at night has been reduced by 50%.
Increased protein intake can reduce desire by up to 60% and reduce the desire to make overnight snacks by 50%.
5.) Make Plans for Your Meals
If possible, try planning meals for the next day or week.
Knowing already what you are going to eat, you eliminate the factor of spontaneity and uncertainty. If you do not have to think about what to eat at the next meal, you’ll feel less tempted and less likely to feel cravings.
Planning meals for the next day or week eliminates spontaneity and uncertainty, which can cause cravings.
6.) Stay Full, Try to Avoid Getting Extremely Hungry
Hunger is one of the main reasons why we feel cravings.
To avoid being very hungry, it might be a good idea to eat regularly and have healthy snacks at your fingertips. Being prepared and avoiding long periods of hunger, you may be able to prevent desire from manifesting itself.
Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
7.) Practice Mindful Eating
The important thing about conscious eating is that it involves awareness, a type of meditation in relation to food and nutrition.
It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations. Conscious nutrition teaches you to distinguish between birthmarks and true physical hunger. It helps you choose your answer instead of acting without thinking or impulsively.
Eating consciously means being present while eating, slowing down and chewing thoroughly. It is also important to avoid distractions such as TV or smartphone.
Conscious nutrition consists of learning to recognize the difference between birthmarks and real hunger, helping you to choose the answer.
8.) Eat Proper Meals
Hunger and lack of key nutrients can cause certain food cravings. Therefore, it is important to eat adequate meals during meals. In this way, your body receives the nutrients it needs and will not be very hungry right after eating.
If you find that you need a snack between meals, make sure it’s healthy. Look for whole foods like fruits, nuts, vegetables or seeds. Eating appropriate meals helps prevent hunger and cravings while ensuring that your body receives the nutrients it needs.
The cravings are very common. In fact, more than 50% of people live with food cravings regularly. They play an important role in weight gain, food addiction, and uncontrolled eating.
Being aware of your cravings, eat specific foods and live a properly balanced lifestyle that’ll make food cravings easier to avoid.