Losing weight can be a challenge especially when you have some insatiable cravings. The foods that people crave vary but more often than not, they are either high-sugar or processed foods.
We’ve researched and prepared some science-backed tips to help you fight unhealthy food cravings.
Many people often confuse thirst with food cravings.
If a sudden urge for a specific snack hits you, try taking a glass of water and waiting for a few minutes before eating anything. Soon, you might find out you were just thirsty, and the craving has faded away.
Besides, there are many health benefits that come with staying hydrated. Drinking a glass of water before your meals can help you consume fewer portions and remain on track with your weight-loss program.
Have More Protein
Protein-rich foods help reduce overeating and keep our appetite at ideal levels. Also, they reduce cravings by keeping you satisfied for longer.
Studies suggest that having a protein-rich breakfast significantly reduces cravings during the day and cuts the desire for regular snacking.
Develop Healthier Habits
Distance yourself from the craving feelings. For example, take a brisk walk around the yard or take a bath to distract your mind from such feelings. A change in thought and environment has proven to be effective in managing cravings.
Also, studies suggest you could reduce your appetite and cravings by simply chewing gum.
Have a Meal Plan
Nutritionists advise that planning your meals helps you maintain a healthier diet. Diet experts at BestHealth.org note that by having an idea of your go-to meals, you eliminate the guesswork and the uncertainty around your meals. You’re more likely to avoid cravings or an unhealthy diet if you don’t have to think about what your next meal will be.
Avoid Going Hungry for Long
Obviously, cravings are brought about by hunger. Therefore, it is vital you avoid getting extremely hungry by eating regularly and in small portions.
Avoiding going hungry for long periods will prevent cravings and help you maintain healthier habits.
Address the Stress
One of the factors that induce unhealthy food cravings is stress. And this is especially true for ladies.
Stressed women have been observed to experience more cravings and consume more calories as compared to non-stressed women. Besides, stress triggers the release of cortisol hormone that makes our bodies gain weight, especially around the waist.
So, meditate, slow down, and take up other activities that will minimize your stress levels.
Your appetite largely depends on the hormones that are produced throughout the day. And, these hormones fluctuate a lot.
Inadequate sleep disrupts the fluctuations leading to strong cravings and poor appetite regulation. In fact, studies suggest that sleep-deprived people are twice as likely to become overweight.
Therefore, be sure to get a good night’s sleep as it could be one of the most effective ways of fighting unhealthy food cravings.
Avoid Going to the Store Hungry
Supermarkets are probably the worst places to be if you’re extremely hungry. This is because you have unlimited and easy access to trigger foods most of which are unhealthy.
To prevent this, go to the grocery store when you’ve just recently eaten. Be sure to go on a full stomach to avoid unnecessary temptations.
Practice mindfulness in relation to eating.
Mindful eating helps you be more aware of your emotions, cravings, sensations, and most importantly, your eating habits. It teaches you to distinguish between physical hunger and cravings. Also, it helps inform your responses to hunger helping you avoid impulsiveness.
Mindful eating involves being present at the moment as you eat, especially chewing thoroughly.
Remember, eating while binge-watching or using your phone will more likely result in poor eating habits.
Eat Proper Meals
Besides hunger, lack of vital nutrients often results in certain cravings.
So, eat proper meals to enrich your body with the key nutrients it needs to keep the engine running and help you avoid unhealthy cravings.
And, if you crave a snack in between meals, reach for healthier options such as fruits or nuts.
Try Spinach Extract
Made from spinach leaves, this is the newest and one of the healthiest supplements you can get.
It delays the digestion of fats and increases hormone levels that regulate hunger and appetite. And, the effects last for several hours.
When was the last time you added different foods to your meal plan? Vary your diet to help fight junk food cravings. Try a different type of fish this week or have a new addition to your salad.
And, diverse foods boost your well-being and overall health in the long-run.
Avoiding cravings can be a challenge. But when the tips are so simple like this, it makes it easier for you. Be sure to use them to keep your “happy weight” in check.