Cravings are a terrible word when it comes to losing or maintaining weight loss.
Whatever your “I-want-it-now” meal is — pizza, burgers, ice cream, cupcakes — you’re undoubtedly conflicted between what you want to do (eat it now!) and what you “should” do (go eat veggies).
Unfortunately, many of our regular routines increase the intensity and frequency of our desires, making healthy selections more difficult.
That doesn’t mean you can’t make a difference. Here are some ideas to help you control your urges.
1. EAT A HEARTY BREAKFAST
Even if you’re not hungry in the morning, consuming some calories now might help keep cravings away later.
According to one research published in the Nutrition Journal, overweight females who ate a 350-calorie breakfast with at least 13 grams of protein had lower desires for sweet and savory meals than those who skipped breakfast.
Protein may help promote the production of dopamine, a neurochemical linked in the brain’s reward regions that can help curb cravings, according to researchers.
A half-cup of cottage cheese, two hard-boiled eggs, or a cup of cooked oatmeal mixed with two spoonfuls of peanut butter would suffice.
2. EAT WHAT YOU WANT, BUT CONTROL THE PORTION
You have a need for brownies, you’re going to eat some, and you’re fine with it.
So, you decide to take three. The problem is that you probably only required half of it, according to 2013 Cornell University research.
According to a study of 104 students, participants who were given modest snack-sized pieces of chocolate, apple pie, or potato chips felt just as satiated as those who were given bigger portions — and they ate 76.8 percent fewer calories.
So, take a little portion, eat it, and enjoy it, then wait 15 minutes till the want for more fades.
3. REPLACE WITH THE HEALTHY VERSION
Have a sweet tooth?
Attempt to consume a dish of super-sweet, sliced strawberries. What about potato chips? Pistachios in their shells, salted.
Substituting a similar-tasting healthy substitute for what you crave should be enough to satisfy you. Cravings are fleeting, and you’ll quickly forget about it, but you’ll have aided your health with a healthy snack.
It’s a win-win situation.
If chips — and just chips — will suffice, count out one portion, consume them carefully, and call it a day.
4. COMPREHEND WHY YOU ARE CRAVING SOME FOODS
You are unable to remove your hand from the bag of cheese crackers. You can’t accomplish anything if you don’t understand why.
As a result, keep the desired notebook.
It doesn’t have to be anything fancy — just a few notes on your phone would suffice.
When you have a hunger, write down your emotions: weary, nervous, stressed, bored.
Eventually, you’ll notice similar trends, and you’ll be able to address the underlying problems rather than relying on food as a band-aid.
5. MATCH WHAT YOU DESIRE WITH SOMETHING HEALTHY.
Cravings do not have to be all or nothing.
By combining a bigger quantity of nutritious foods with a tiny bit of what you believe you desire, you may fulfill your craving while still eating properly.
According to Vanderbilt University research, it works because it makes meals more enjoyable and pleasant while still providing your body with the nourishment it requires to function optimally.
The researchers refer to it as a “vice-virtue bundle.”
So, order the salad with grilled salmon and fries, or have a piece of grilled chicken and veggies with a small dish of mac & cheese.
Fill up on the nice stuff and consume a quarter to half of the expenditure.
6. DON’T FEEL GUILTY IF YOU OVERDOSE ONCE IN A WHILE.
It’s your friend’s birthday, and the cake is on the table.
Will you feel ecstatic or guilty if you eat a slice?
It’s possible that enjoying excellent food rather than feeling guilty about consuming it is the secret.
According to 2014 research published in the journal Appetite, those who connected chocolate cake with celebration had better control over their eating habits and had less difficulty maintaining and reducing weight.
One of the reasons? Feeling guilty may cause you to attempt to dismiss your thoughts, which may backfire and cause you to obsess about the cake even more.
7. DISCOURAGE YOURSELF
Direct willpower may not always work.
When individuals give in, it makes them feel like failures.
Distraction is a winning technique.
One study discovered that three minutes spent playing the game Tetris lowered the intensity of food cravings more than a control condition in which individuals waited the same length of time.
According to 2013 UK research, a 15-minute stroll can also help lessen chocolate cravings.
Because cravings normally don’t last long, you only need to tough it out for a short period of time.
8. DON’T HAVE EASY ACCESS TO TEMPTATIONS
You don’t have to fight the mental struggle with the package of cookies in the pantry every day. If it’s out of sight, it’s out of mind!
If it’s 10 p.m. and you want a cookie, you’re unlikely to walk out and grab one.
On the other hand, if they’re glaring you down every time you open the pantry door, it’s all too easy to reach for one.
If your family insists on keeping items like cookies in the house, put them in the back of the pantry.
Hide them under the package of fruit-and-nut snacks so that you see them first.
Also, avoid buying crave-worthy snack items in bulk from warehouse stores since the more you have, the more you’ll eat.
9. STOP COMPLETELY RESTRAINING YOURSELF
You have excellent intentions: in order to eat correctly, you convince yourself that the doughnut is forbidden, or that the burger is sinful or a “bad” dish.
However, your viewpoint is important.
According to research published in Appetite, dieters experience more acute and difficult-to-resist cravings than non-dieters or persons merely attempting to maintain their weight, especially for their forbidden items.
When you consistently deny yourself meals you enjoy, it builds up and explodes, increasing your proclivity to binge.
Allowing yourself a little bit every day, whether you’re trying to lose weight or not, can help you gain control of your cravings.
10. AVOID FOODIE SOCIAL MEDIA.
Grilled cheese with melted cheese. A sundae topped with fudge. Pizza. Food porn is entertaining to watch, but don’t be surprised if you suddenly feel compelled to rush to the next Mexican restaurant or gelato shop.
Researchers at the University of Southern California discovered that pictures of high-calorie items stimulate higher activity in the reward centers of the brain than images of low-calorie cuisine in a short preliminary study.
There are many health bloggers that make delicious-looking but nutritious cuisine, so if you can’t avoid food porn, at least follow folks who publish pictures of healthful foods.
Perhaps you’ll be encouraged to try a new recipe tonight.