5 Ways to Defend Yourself Against Unhealthy Food Cravings
I am the absolute worst when it comes to unhealthy food cravings. How many times have you passed by a fast food restaurant and given into the desire to grab a quick bite? Or you stop to get gas and can’t resist grabbing a soda or quick snack? Of course, once you satisfy those cravings for not-so-nutritious foods, you feel like you’re in heaven. And that’s okay, as long as your cravings for such unhealthy treats seldom arise. But usually cravings are stimulated by emotional cues, and then fueled by physiological ones as we imagine what it would be like to eat the food we want to have. Hence the need for a defense against unhealthy food cravings and mindless eating for everyday life.
Question Yourself First: Are You Really Hungry?
It is simple to determine your own level of hunger before you turn to food. Take a few minutes time-out and ask yourself if you are really hungry. Identifying that there may be no actual hunger is the first step in not falling for every craving. Try to consume a healthy snack or meal and then reassess your desire to eat.
Listen to your Body’s Needs
All cravings are important because they give you clues to what you’re feeling but also what’s happening in your body biochemically and metabolically. Some are a sign that your body needs more of certain nutrients. For instance, a strong taste for red meat could be a hint that you’re low on iron. These sorts of cravings that suggest a nutrient deficiency generally only occur in cases of extreme deprivation or pregnancy.
Control your Train of Thought
Once there is a craving, we tend to keep imagining the things we like to eat or have in mind- their texture, crunch, smoothness, richness, and so forth. Doing that makes the craving more extreme. Therefore, distracting yourself from the thought can be enough to make you forget about it. You can do this by chewing sugar-free gum, as simply having something in your mouth will eliminate your ability to imagine having food instead. Another option is to drink a glass of water or walk around the block. You could also drink something warm, like a cup of green tea. Drinking a hot beverage takes time, is filling, and stimulates the vagus nerve. You can therefore see green tea and green coffee pills on sites like https://www.weightworld.uk. These not only help to manage digestion but can also decrease cravings, especially for sugary foods.
Cut your large meals into many small ones
If you’ve assessed your hunger, waited and can’t kick the craving, it’s time to give in — but in small doses. Try eating only one-fourth of the portion size you really want, then put the rest away and distract yourself for 15 minutes to see how you feel after that time has passed. Chances are you’ll be equally satisfied as if you had eaten the whole thing.
Fight Food Cravings one on one
If you have noticed most cravings could be triggered by what you already ate today. For example, eating candy or desserts can spur the craving for more sweetness, especially when eaten on an empty stomach. To sidestep that kind of reaction in the future, include protein and fiber in every meal and snack. These work as natural appetite suppressant and can limit subsequent cravings by decreasing the blood sugar response.
The next time you’re bitten by the unhealthy food bug, you now know what to do and prevent the insatiable urge for a double-chocolate brownie over power your mind.