When trying to improve health or lose weight, food cravings are like the worst enemy, especially because they’re always cravings for junk foods that are high in sugar.
So in this video, I’m looking at six simple tips to help you stop unhealthy food and sugar cravings.
Number one, don’t go to the supermarket hungry. First, they give you easy access to pretty much any food you could think of.
Second, supermarkets place the unhealthiest foods at eye level, at the end of every aisle, and at checkout. Now this is all by design.
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.
It’s also important to bring a shopping list so you know exactly what you want and what you don’t.
Number two, manage stress. Stress is actually thought to induce food cravings and influence eating behaviors. In fact, women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women. Stress also raises blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area.
Trying to minimize stress is obviously very important, perhaps the most important thing, actually, when it comes to getting healthy and losing weight.
Many people report that dealing with major stresses in their life first, was actually the key to improving their health.
It seemed like everything afterwards kind of falls into place.
Number three, practice mindful eating. Now speaking of managing stress, practicing mindfulness which is a type of meditation, is a proven method of treating it.
Now mindful eating is about practicing mindfulness in relation to food and eating. It teaches you to distinguish between cravings and actual physical hunger. This 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.
Number four. You should try to plan your meals for all the week, if not for most of the week. By already knowing what you’re gonna eat, you eliminate the factor of spontaneity and uncertainty.
That means cravings for food that you didn’t plan for are just less likely to occur.
Number five, eat more protein. Including more protein in your diet may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer.
A study in overweight men showed that increasing protein intake to 25% of calories, reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.
Number six, drink more water. Did you know it’s very common for us to confuse thirst with hunger or food cravings? Next time you feel a sudden urge for a particular food, I encourage you to have a large glass of water or a cup of tea and wait it out. You’d be surprised how many times we think it’s hunger, but it’s actually thirst. Additionally, drinking plenty of water before meals is associated with a reduced overall appetite and weight loss.
As found on Youtube