How to Beat Cravings
Snacking
is the diet plan’s worst enemy. Beat the cravings with these handy tips.
When
food cravings hit, they can be difficult to ignore, especially if the food
you’re craving is something you particularly enjoy. It doesn’t help that more
often than not, the foods we crave are foods that are bad for us, or high in
sugar or saturated fat.
Giving
in to cravings is one of the primary struggles faced by people trying to stick
to a diet plan, either for weight loss or for their health. Here’s how to beat
the cravings for good.
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Drink lots of water.
Thirst
is easily confused with hunger or food cravings. If you’re suddenly craving a
specific food, try drinking a big glass of water instead and see what happens. If
the craving goes away, you know you were just thirsty. Drinking water is also
great for you in general and can reduce appetite and speed up weight loss.
Up your protein intake.
Eating more protein can help you feel fuller for longer, reduce your appetite, and prevent overeating. Eating a high-protein breakfast, in particular, can help fight food cravings throughout the day and reduce the desire to snack mid-morning by up to 60%.
Plan meals.
When
possible, plan your meals in advance. This can be just for a few days or an
entire week. If you know exactly what you’re going to eat and shop accordingly,
you prevent yourself from being able to grab something that may not be the best
choice spontaneously.
Distract yourself.
When
a food craving hits, try to distract yourself from it by doing something else.
Take a shower, go for a walk, and read a book – whatever it takes to take your
mind off what you’re craving. If that still doesn’t work, distract your mouth
with a piece of gum. This has been proven to reduce appetite and get rid of
cravings.
Don’t get hungry.
To
avoid cravings for bad food, keep yourself topped up with good food options,
and avoid getting to the point where you’re so hungry, and all you can think
about is cheese. Eat regularly and keep good snacks close at hand to stop
yourself reaching the point of extreme hunger.
Stay calm.
Stress
can increase food cravings and influence us to eat bad foods. Studies have
shown that people eat significantly more calories, and experience significantly
more cravings when stressed than when their stress levels are normal. Stress
can also increase the levels of cortisol, a hormone that can increase belly
fat. Increased fat around the organs can increase the risk of developing
several diseases. Minimize stress by planning ahead, being mindful of possible
stress factors, and practicing meditation if needed.
Be mindful.
Mindful
eating teaches you to be more aware of your eating habits, emotions, hunger,
physical sensations, and cravings. It helps you to understand what your
triggers for cravings are, which in turn can help you overcome them, and
distinguish cravings from actual hunger. Studies have shown that eating
mindfully can significantly reduce the risk of binge-eating.
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