When you get cravings for foods the feeling is difficult to resist. There are some healthy steps to follow to stop cravings.
The trouble is that cravings often drive us to consume something far from healthy, and if they happen regularly, they can have a toll on our health. So before you give in to your overpowering, appetizing yearning, do what I do: take yourself through these stages to get fulfillment more healthfully.
Many people, especially those on diets, have the desire to consume harmful foods.
In fact, it is estimated that almost 50% of people often suffer food cravings, which might derail their efforts to eat wisely. Many people regularly experience sugar cravings.
According to health specialists, this is one of the primary reasons it might be difficult to maintain a nutritious diet.
Cravings are caused by your brain’s need for a “reward,” not by your body’s desire for food.
If you can limit yourself to one bite and then stop, enjoying a little when you have a need is perfectly acceptable.
However, if you have a tendency to binge and overeat whenever you get a taste of sweet foods, giving in to your desires is the worst thing you can do.
Here are simple steps to stop cravings
- If You Are Hungry, Eat a Healthy and Filling Meal
It’s important to realize that a craving is not the same as hunger.
It’s not your body calling for energy, it’s your brain calling for something that releases a lot of dopamine in the reward system.
When you get a craving when you’re hungry, the feeling is difficult to resist.
In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming.
If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately. Stock your kitchen with healthy snack foods or pre-made meals.
Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger.
Eating real food may not feel very appetizing when you have a craving for sugary junk food. But if you truly need to lose weight, resilience is worth it in the long run.
When you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.
- Take a Hot Shower
Hot showers or baths have been shown to relieve sugar cravings in some people.
The water must be heated not so hot that it burns your skin, but hot enough to make you feel uneasy.
Allow the water to stream over your back and shoulders to warm you up. Spend at least 5–10 minutes there.
When you get out of the shower, you could feel “dazed,” as if you’ve been sitting in a sauna for a long period.
Your craving will most likely be gone by then.
- Go for a Brisk Walk Outside
Another thing that can work is to go outside for a brisk walk.
If you are a runner, running will be even better.
This serves a two-fold purpose. First, you are distancing yourself from the food that you are craving.
Second, the exercise will release endorphins, or “feel good” chemicals in your brain, which can help turn the craving off.
If you can’t go outside, do a few exhausting sets of burpees, push-ups, body weight squats or any other body-weight exercise.
Drink a glass of water
Some people say that dehydration can cause cravings.
Fruit is naturally quite sweet, making it an excellent choice when you need sugar.
Fruit, aside from being delicious, is an exceptionally nutritional snack. It contains prebiotic fiber, antioxidants, and healthy plant chemicals while being low in calories.
Furthermore, fruit consumption has been related to improved health and a decreased risk of ailments such as heart disease and obesity.
Try dipping your fruit in dark chocolate or constructing a mixed fruit dish to make it seem more like a treat. Having a piece of fruit may help satisfy sugar cravings for some people. Bananas, apples, oranges work great.
- Avoid artificial sweeteners
If you feel that artificial sweeteners trigger cravings for you, you might want to avoid them.
- Eat more protein
Protein is great for satiety, and it may help with cravings as well.
Getting proper, refreshing sleep is important for overall health and may help prevent cravings.
Avoid excess stress
Same as with sleep, Also avoiding stress can help prevent cravings.