Food cravings are weight loss’s worst enemy.
These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.
Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
- Drink Water
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.
In middle-aged and older people, drinking water before meals can reduce appetite
- Eat More Protein
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.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
- Plan Your Meals
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
To 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
Anyone under stress have been shown to eat significantly more calories and experience more cravings than non-stressed people
Furthermore, 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, meditating and generally slowing down.
- Practice Mindful Eating
It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations
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.
Finally, Try this Appetite Busting Shake
When my appetite and cravings start to get the best of me I will often have this anti-inflammatory protein shake:
1/2 cup frozen berries
1/4 ripe avocado
8 ounces light coconut milk
3 scoops hemp protein powder
2 teaspoons of coconut or MCT Oil
1 teaspoon cacao powder
Sweeten to taste with a few drops stevia
Blend until smooth and enjoy!
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