Cravings are powerful forces. A bowl of M & Ms or Hershey’s Kisses can pull you towards it like a powerful magnet. We’ve all been there. It is as if we are weaknesses without strength or willpower to combat this invisible trait of instant gratification.
Yes, desire is powerful.
But they are not insurmountable. In fact, they are quite easy to remove, to crush evenly. You are stronger than a food craving. Very. You just have to recognize the power within you to break the grip. It also helps to use some tricks to outsmart your brain’s fixation on these chocolates, donuts, ice cream scoops, slices of cake – you fill in the blanks.
You have more power than you think to manipulate and change your long-standing habits, intense desires and even your mood, which plays a huge role in eating behaviors. Try these tools and techniques to give you greater determination. And when you crush those cravings for good, go ahead and stock up on one of the 7 healthiest foods to eat right now.
Feeling down can start emotional eating. Start by taking a small cup of Greek yogurt. The protein in the yogurt will raise the levels of mood-stimulating neurotransmitters while you feed your gut probiotics, which research has linked to improved mood.
Researchers at Loughborough University in England say that running during the time that prevents hunger by increasing the production of the appetite-suppressing peptide YY and reducing the appetite-stimulating ghrelin.
The bouncing movement disrupts the digestive tract, which can dampen the impulse to eat, say British researchers. Who knew ?!
Did you know that 60% of the time we respond incorrectly to thirst by eating instead of drinking? So says a study in the journal Physiology and behavior. Experts believe that the mistake stems from the fact that the same part of our brain controls hunger and thirst, and sometimes it mixes the signals. Not only does holding a water bottle around help you respond to thirst properly, but chugging water can help you feel full and keep your metabolism buzzing. In fact, if you drink ice cold water, your body will burn some extra calories that heat up the water when it’s inside you!
And just so you know, this 7-day smoothie diet will help you lose the last pounds.
Restricting when you eat is in some ways just as important as limiting what you eat. According to a study published in Cell metabolism, mice engaged in “time-limited feeding” (TRF) – eating only for a nine to twelve hour activity period and abstaining from food during the 12-hour sedentary overnight period – showed signs of reversing the development of metabolic disease and type 2 diabetes. In fact, the experiment showed that eating on a time-limited feeding schedule effectively reduced weight gain even when used with the high-calorie diet, high-fructose and high-fat diet and was still effective even when TRF was disrupted on weekends (which is great to know, for how many times have you given after for a late night need on a Saturday?). In other words, stay away from the pantry from 8pm to 8am
If you have an insatiable craving for a salty snack, have one, but do it here: spicy chickpeas “chips”.
- 2 15 oz. jars of chickpeas, drained
- 1 tablespoon. extra virgin olive oil
- 2 tsp. Cajun spice mixture
- 1 tsp. granulated garlic
- 1⁄2 tsp. dried oregano, crumbled
How to make them:
- Preheat the oven to 450 ̊F.
- Put the chickpeas and olive oil in a resealable plastic bag. Close the bag and shake until the chickpeas are covered with oil.
- Place the oiled chickpeas on a lined baking sheet and toast them, sometimes turning with a spatula until golden and crisp, about 45 minutes. Transfer the roasted chickpeas to a serving bowl and toss with the remaining ingredients.
Downtime can be bad for your waistline. One study concluded that most people eat when they are bored to escape monotony rather than increase satisfaction. Stay busy with a hobby such as learning to play guitar or piano, knitting or doing a craft project. Pop packaging bubbles if it will keep your hands out of the chip bag. Research shows that cravings usually last between three and ten minutes, so doing something to distract yourself for 10 minutes or so may be all you need to crush a craving. Close the candy bar and take a walk instead. You will feel good when you return.
Take a few minutes to connect with someone you care about. Your mood will be lifted and your mind will be distracted from thoughts of eating. Chances are good that your conversation will also make them better.
High-water, low-calorie foods that are crunchy, such as celery, carrots, broccoli and cauliflower, help increase your energy and reduce your cravings for sugar and processed foods.
Fermented beverages such as kefir have been said to reduce or eliminate the craving for sugar and pastries. Give it a try! Next time you are craving, take a two-ounce shot of your favorite probiotic liquid. You will be amazed at how the sour taste of the fermented beverage relieves the craving for sugar and processed foods.
Meditation can help chase away cravings by helping reduce stress and focus your mind. In 2015, Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, discovered that meditation not only has the power to reduce stress but can alter the brain by increasing gray matter in the auditory and sensory cortex. Stress creates the hormone cortisol, which increases your blood sugar. This is a vicious circle that damages the adrenal glands and creates sugar needs. Adding a short meditation before meals can help you relax, which means better digestion and absorption of nutrients.
According to a study from Stanford University, we all have a unique “taste-health balance point” that allows us to feel satisfied with a certain relationship between excessive food and healthy food. Specifically, it was concluded that most people only need about a quarter of their “vice-virtue bundle” to consist of the vice (let’s say it’s ice cream), and three-quarters can be good things (apple and peanut butter); This relationship has been shown to encourage people to feel satisfied and eat more of the healthy things. So go ahead and let yourself have some french fries with dinner, but make sure you also have a few extra salad pieces for the perfect balance.