Finding it hard to resist a double chocolate brownie or a slice of your favorite pizza? We all know that food is most likely to set us back in our diet or training. For some, it may be one specific food, for others a group of foods, or it may just be food that contains a specific ingredient such as sugar.
Most people find that they crave the quick fix from various junk foods, and this derails their training or weight loss goals. To help you address this problem, we will be providing some tips on how to stop food cravings.
How to Stop Food Cravings
1. Eat more proteins
Protein may be able to assist in reducing appetite and prevent you from eating too much of the wrong foods. Protein helps keep you feeling full for a longer period than processed foods that are high in sugar. Eating a protein dense meal can reduce your cravings by up to 60%. Having some protein for breakfast helps you reduce your cravings during the day, and protein at night will help prevent those late night snacks that pack on the pounds.
2. Drink plenty of water
Quite often, thirst is confused with hunger, which can result in food cravings. When you find yourself feeling like you need to nibble on something or experience mild hunger pangs, drink a glass of water and then wait for 15 to 20 minutes. In many cases, the food cravings will diminish or actually fade away entirely. It is good to stay hydrated in everyday life and not only when you are exercising. You can also try drinking a full glass of water before every meal. This can help reduce appetite and overeating as well.
3. Remove the temptation or walk away from it
Try and not purchase low quality snack foods and junk foods and keep them at home or at work, as this can lead to mindless snacking or eating when you are craving specific foods. If the temptation is there and you find it difficult to avoid, try and do something else. Go for a walk, take a shower, read a book, or do something to take your mind off the craving.
4. Don’t wait until you are extremely hungry
Don’t go shopping on an empty stomach and don’t wait until you feel famished before eating. Hunger that makes you uncomfortable may trigger you to reach for the quick fix of junk foods and high-calorie snacks. Instead, make some healthy snacks and keep them nearby so that you have something to munch on if you start feeling hunger pangs. This can actually prevent cravings completely.
5. Plan your food for the day
When you plan your meals in advance, pack your lunch and healthy snacks for the day and don’t have extra foods around to grab and eat, you are less likely to eat unhealthy foods. Planning your meals ensures that you get the nutrients you need without your body demanding high-calorie foods to meet cravings. Try to schedule 5-6 small meals throughout the day. If you are getting all you need from your daily meals and snacks, you are a lot less likely to experience cravings.
6. Reduce stress and get enough sleep
Stress and sleep deprivation can trigger food cravings and poor eating behaviors. Reduce stress through various management strategies and try and ensure you get an adequate amount of rest every day.
7. Practice Mindful Eating
When looking at how to stop food cravings, another behavior can be key to help control poor habits such as eating due to emotions and snacking whenever there is a craving for food. You can practice mindful eating, which is a form of meditation specifically related to eating and food.
It is a way of developing awareness of why you have food cravings, the difference between hunger and emotional eating, and can help you decide how to deal with your food cravings in a knowledgeable and healthful way. This can be achieved by actually focusing on what you are eating and avoiding eating while watching TV, playing games, working on the computer, or talking on the phone.
Final Thoughts on How to Stop Food Cravings
Now that you know seven tips on how to stop food cravings, you can gain more control over what you are eating, as well as how much you are eating. This can reduce cravings and binge eating and help keep you on track with your health and fitness goals. For more tips about weight loss, health and fitness, sign up to FITin56 now.