Cravings are one of the biggest reasons why people have problems loosing weight.Here I'll share with you some simple ways to prevent or stop unhealthy food and sugar cravings....
- Drink Water.Thirst is often confused with hunger or food cravings.If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
- Eating more protein may reduce your appetite and keep you from overeating.It also reduces cravings, and helps you feel full and satisfied for longer . Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
- Distance yourself from the craving.When you feel a craving, try to distance yourself from it by chewing gum ,going on a walk,or taking a shower i.e.shift your mind onto something else. A change in thought and environment may help stop the craving.
- Plan your meals for the day or upcoming week.By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.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.
- Avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.
- Fight stress.Stress may induce food cravings and influence eating behaviors, especially for women .Stress raises 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 and also by meditating .
- 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.
- Get enough sleep.Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.
- 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.
- Don't go to grocery store hungry.Grocery stores are probably the worst places to be when you are hungry or have cravings.First, they give you easy access to pretty much any food you could think of. Second, they usually place the unhealthiest foods at eye level.Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying. Never — ever — go to the supermarket hungry.
I am pretty sure that the above ways would work for most people to shut down a food or sugar craving.But of course, the best option by far is to try to prevent these cravings from showing up in the first place.To do that, toss all junk foods out of your house. If you keep them within close reach, then you’re just asking for trouble.Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.