Craving for chocolate fudge, rich ice-cream or tasty nuggets? We all tempt or crave to eat some or the other kind of food that satiates our taste buds but again has some negative impact on our health. These cravings are one of the biggest causes of obesity. To step towards a healthier lifestyle, here are 10 ways that will help you control your cravings. They are easy, simple and will help you in the long run.
1. Include Some Smart Carbs
Include some smart carbohydrates in your meals and snacks. Whole grain products like brown rice, oatmeal, whole-wheat bread, quinoa, lentils, beans, seeds, nuts and the like keep you feeling full and also control your cravings. They also keep your blood sugar levels stable, so get some smart carbs to curb your cravings.
2. Don’t Deprive Yourself Completely
When you refrain from eating or skip a meal, sooner or later, you end up eating more to compensate. In this state, you also tend to eat quick-fix foods like chips, fries, candies, chocolates, etc, that again cause damage to your appetite. Eating small portions at regular intervals throughout the day may help control binge eating and cravings.
3. Divert Your Attention
Feeling to have some hot chocolate? Think of a presentation, a household chore or any other pending task that you need to finish. It’s all in your mind. If you can control your mind, cravings will obey you unequivocally. Focusing on a more purposeful task will help you develop your resolve. Call someone or meditate or exercise for 10 minutes – the time cravings typically last for.
4. Take Care of Your Body
Now that’s what you already do! But, taking care of your body doesn’t only mean eating healthy and doing proper exercise. It also means following a routine, keeping a calm and fresh mind, and being determined. Cravings creep in when we are tired. Take a 10-minute power nap and re-energize yourself whenever you feel exhausted.
5. Relax and De-stress
Stress plays an important role in influencing eating behaviors and may induce food cravings. People under stress, especially women, are found to experience more cravings and eat more calories than people who are not so much stressed. So, try to meditate and practice Yoga, and notice the change in yourself. Destroy our temptation before if destroys your health.
6. Buy in Small Quantities
Deprivation is a strict No-No as with anything in life. So there is no harm in listening to your cravings sometimes. If you are yearning for your favorite snack for a long time, have it but in a limited quantity. For instance, instead of buying a large pack of chocolate, buy a smaller one. This will decrease the chances of overeating.
7. Avoid Food Commercials
Commercials of low-nutrient calorie-dense foods significantly contribute to the obesity epidemic. They also tempt you to generate a sense of craving. Try to avoid those commercials for brownies, fries, and cheeseburgers, as they can develop cravings. If at all you feel trapped. Run a quick errand that distracts you and also help you have some exercise.
8. Plan Your Meals in Advance
Try to plan your meals for the upcoming week or day. This will allow you to eat the food that’s listed in your plan rather than eating spontaneously and randomly. Your plan will reduce your temptation and of course, cravings. Just keep in mind that you or anyone who prepares the meal plan includes only foods that are rich in nutrients and good for your health.
9. Get Enough Sleep
Sleep deprivation disrupts the hormonal fluctuations that moderate your appetite throughout the day. This leads to poor appetite regulation and strong cravings. Sound sleep helps you stay active all day and also relieves stress – which is again a major cause behind cravings. So, get at least 6-8 hours of sound sleep to prevent any food cravings.
10. Don’t Visit Food Streets or Supermarkets When Hungry
Visiting grocery stores when you are hungry is probably the worst idea when you are on your mission to control cravings. They display some of the unhealthiest food choices you could think of. To avoid the risk of impulsive buying and unwanted cravings, shop only when you’ve just had your meals. Look for organic food choices to be further conscious about what you pick.
Small yet effective measures help you control your cravings and stay away from the risks of obesity and binge eating. If you are following a workout regime for weight loss, follow these steps, and you are good to go with your diet chart.