How To Beat Cravings When Losing Weight
The majority of us are "normal" individuals. We don't eat a perfect diet all of the time and, like everyone else, battle with food. However, being aware of this fact and learning a little about our health and dietary nutrition might assist us in making informed judgments.
Food "cravings" affect a large number of people. Food cravings are widespread at various times of the day, according to studies, especially around sleep. Your defenses may be down, you may have had a particularly difficult day, and you're out on your not-so-joyous quest for that delectable pleasure. Fatigue and stress frequently wreak havoc on even the best-intentioned people.
When food desires remain unchecked, what begins as a nighttime snack quickly transforms into a full-fledged feeding frenzy...something most of us don't completely get or appreciate. We make our way to the kitchen and every other possible hiding place for food, clearing a path as we go.
Most food cravings aren't caused by a nutritional deficiency or imbalance. They appear to be more emotional in nature, or, God forbid, are the result of simple gluttony. Although we don't fully comprehend why humans overindulge, our understanding of the matter continues to expand.
Here are some ideas and opinions concerning food cravings:
- You can't eat it if it isn't available! Fill the cookie jar to the brim and keep it that way! Always have a variety of healthful food options on hand.
- Recognize the emotions and feelings that precede a food need.
When you're bored, lonely, or stressed, do you get food cravings? You can deal with the feeling that makes you crave a certain food if you can identify a trigger. Try to deal with the triggers as effectively as possible.
- Even recognizing that hunger is about to occur does not always appear to help. Don't be too hard on yourself. A tomorrow is always an option. Make a call to a friend, tap into your support system, and discuss your feelings with someone.
- Make sure you get enough rest. You're more prone to crave items when you're weary.
- Never surrender. When you "slide," press in, bear down, grab a hold of the situation, and do whatever it takes to regain control. Try to exercise restraint the majority of the time, but don't become overly legalistic or unbalanced in your weight-loss strategy. At all times, think moderation, not abstinence!
- Recognize that self-control and discipline alone will not suffice! You will fail if you rely just on yourself for control. It is necessary to form caring and helpful relationships. Start forming a support network RIGHT NOW if you don't already have one.
- Get some exercise. It boosts feel-good endorphins, which suppresses hunger.
Every day, try to get at least 30 minutes of physical activity.
- Exercise restraint. Rather than filling yourself with all kinds of foods in the hopes that your craving will go away, eat 100 to 200 calories of the food you're seeking.
- Low-fat foods and complex carbs can be substituted. If you're craving chocolate, try some non-fat chocolate yogurt. If you're needing something sweet, try fig bars or raisins.
- Never go a day without eating. Every three to five hours, eat something. Six smaller meals or normal meals with healthful snacks are also good options.
- Recognize that hunger pangs are frequently triggered by stress. Other strategies to relieve chronic stress include a walk in the park, spiritual connections, a warm fireplace, and baths...all of which trigger neurochemicals that activate pleasure-producing parts of the brain. Relaxation techniques may function by diminishing psychological urges to produce tension, which can be the source of stress. In the end, joyful activities should be substituted for comfort foods.
- Certain drugs should be avoided. They have the ability to increase hunger. Appetite stimulants are drugs that are used to treat depression and bipolar disorder. Other medications, both prescription and over-the-counter, may have an impact on appetite. If you're on medicine and you're having a problem with food cravings, talk to your doctor or pharmacist about it. You might be able to come up with a substitute that won't make your cravings out of control.
- Keep yourself occupied. Is it false that idle hands are the devil's workshop? Get to work. Do something that isn't giving in to your hunger, and keep doing it until the cravings go away.
- As a final suggestion, go through your refrigerator and kitchen cupboards and conduct some general "housekeeping." Throw out all of the harmful foods that are threatening to ruin your diet, and begin purchasing more intelligently. A little planning and preparation will go a long way toward increasing your chances of success.
Eat healthily, be happy, and live a long life!