Fight the urge to snack. 7 easy ways to beat food cravings

Feb 03, 2020
Here's how to prevent or stop unhealthy food cravings. Source: Getty.

Food cravings are a dieter’s worst nightmare. The intense and often uncontrollable desire for specific foods have ruined many diets. In fact, cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

So, what can you do to keep those cravings in check? Here are seven simple ways to prevent or stop unhealthy food cravings.

Drink more water

Thirst is often confused with hunger or cravings. The easiest way to curb your cravings is to have a large glass of water and wait for a couple of minutes. Even if the craving doesn’t completely go away, the fullness of your stomach will make it less intense.

Plan your meals

Plan your meals for the week ahead. By knowing what you are going to eat every day, you eliminate the uncertainty factor. If you know what to eat at the following meal, you will be less tempted and less likely to experience cravings.

Eat more protein

Previous studies have found that eating a high-protein breakfast can reduce cravings significantly. It also keeps you fuller for longer. That’s because protein reduces the levels of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.

Get enough sleep

Sleep deficiency can affect your appetite and increase cravings. When it comes to weight loss, the importance of sleep is often neglected. People easily get used to sleeping less and fail to notice the real effect it has on us. They become irritable, feel unsatisfied and often reach for food to give them an energy boost. Making sure you get a good night’s sleep is the first step to curb your cravings.

Eat slowly

When you chew your food slowly, it gets broken down into smaller pieces which are easier to digest. When mixed with saliva, chewing allows your body to extract the greatest possible amount of nutrients from your food.

Reduce your stress levels

A busy lifestyle can keep us from eating proper meals. Nowadays, sitting down and enjoying a healthy, well-balanced lunch seems almost impossible. But the truth is, the hungrier you get, the higher the chance that you won’t be able to fight off an intense craving after skipping breakfast or lunch. Prioritise your main meals and allow for at least 30 minutes to enjoy them. If you know you have a hectic day ahead, plan your meals the night before.

Eat healthy snacks

Choose healthy foods that satisfy your urge to eat without sabotaging your diet. For example, some chopped fruit dipped in almond butter is a healthy and satisfying snack.

Do you snack often?

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