How to stop food cravings and keep them away forever
- 1 How to stop food cravings and keep them away forever
- 1.1 Why don't we crave for healthy food when we get food cravings?
- 1.2 How to stop and avoid food cravings: The best tips
- 1.2.1 Immediate action to stop food cravings: Chew peppermint gum
- 1.2.2 Immediate action to stop food cravings: Distract yourself.
- 1.2.3 Immediate action to stop food cravings: Drink water
- 1.2.4 Immediate action to stop food cravings: Replace with low-fat foods and complex carbs
- 1.2.5 Immediate action to stop food cravings: Use small amounts
- 1.2.6 Preventive action to stop food cravings: Forgive yourself when you grow weak.
- 1.2.7 Preventive action to stop food cravings: Get rid of temptations
- 1.2.8 Preventive action to stop food cravings: Remove unhealthy foods from your environment.
- 1.2.9 Preventive action to stop food cravings: Clean out your pantry and fridge.
- 1.2.10 Preventive action to stop food cravings: Find a partner for healthy eating
- 1.2.11 Preventive action to stop food cravings: Remember Your Big Why for Healthy Eating
- 1.2.12 Preventive action to stop food cravings: Pack your lunch box
- 1.2.13 Preventive action to stop food cravings: Include more protein in your diet
- 1.2.14 Preventive action to stop food cravings: Develop Better Eating Habits
- 1.2.15 Preventive action to stop food cravings: Study the food labels
- 1.2.16 Preventive action to stop food cravings: Do not starve
- 1.2.17 Preventive action to stop food cravings: Enjoy food
- 1.2.18 Preventive action to stop food cravings: Eat regularly
- 1.2.19 Preventive action to stop food cravings: Eat whole grains
- 1.2.20 Preventive action to stop food cravings: Insert breaks from eating
- 1.2.21 Preventive action to stop food cravings: Sweet best after the meal
- 1.2.22 Preventive action to stop food cravings: Drink enough
- 1.2.23 Preventive action to stop food cravings: Do not place prohibitions
- 1.2.24 Preventive action to stop food cravings: Avoid Alcohol!
- 1.2.25 Preventive action to stop food cravings: Keep yourself busy
- 1.2.26 Preventive action to stop food cravings: Cut down stress
- 1.2.27 Preventive action to stop food cravings: Workouts
- 1.2.28 Preventive action to stop food cravings: Adequate sleep
- 1.2.29 Preventive action to stop food cravings: Reward yourself differently
Stop food cravings with these tips and never get in this situation again.
Who does not know these days: chocolate! Now! Immediately! And then a few cookies, sweets and whatever else gets in our hands. Cravings for food are a real nuisance. They can make life very hard for you. It's terrible when the thoughts do nothing else than revolve around food all day long. And that, although you want to lose weight. It is only a matter of time before we give in to the urge and stuff everything in us that is achievable. But there are some ways to stop or even avoid these cravings. But let's first take a look at the reasons why we get such food cravings.
Why don't we crave for healthy food when we get food cravings?
In fact, people used to crave nothing but healthy food. That's because there were no unhealthy foods! Humans were hunters and gatherers. They ate natural, healthy foods such as fruits, vegetables, nuts and berries that they found in nature. If possible, they ate animal meat. However, their meat did not contain dozens of unhealthy additives, preservatives, and addictive substances.
In many cases, our ancestors did not have enough to eat. So what happened if enough food was available? The people learned to eat as much as possible. The body stored the excess food as an energy reserve in the fat cells. This energy he could use later. It is one of the reasons why people can live without food for up to 30 days or more. Our bodies convert food into energy. It stores this energy for later use as fat.
Unfortunately, this natural characteristic of humans can lead to unhealthy eating habits.
Today, humans usually do not lack food sources. The food is everywhere. Since the human body stores the food as fat when it has overeaten, the socially acceptable over-eating behavior of people today leads to weight and fat gain. Overweight and obesity contribute to a long list of dangerous health problems.
Why do we have an insatiable appetite for foods that are bad for us? Our ancestors had only cravings for healthy eating.
The types of food that many modern people eat today is the answer to the question, together with a self-preservation process called hunger.
Why do we crave unhealthy foods?
Food producers and manufacturers have discovered that they can make foods last longer. They merely add preservatives and artificial chemicals. They also found out how to make your food more appealing to your taste buds and your sense of smell. For this, they use even more unnecessary additives.
And believe it or not, the people who make your food add intentionally addictive chemicals. And just so you get cravings for food that never delivers all the healthy nutrients and minerals you need.
Sugar, monosodium glutamate and salt are incredibly addictive and inexpensive additives. They are present in at least 75% of all processed foods. These ingredients trigger a response in the human brain, much like a drug addict feels when he takes the drug of his choice. Your mind releases feel-good hormones due to simple carbohydrates, salt, sodium glutamate, and sugar. These hormones are the reason why the craving for unhealthy foods arises.
Your body realizes, however, that it still lacks all the essential nutrients and minerals to function correctly. Therefore the body sends out even more hunger signals! Your brain tells you that you have to eat. That's why you often feel hungry also if you have eaten plenty of unhealthy processed foods.
The problem is, your brain also remembers that wonderfully addictive exhilaration it received when you ate this garbage meal. So you grab a bag of potato chips and a soft drink to quench your hunger. In reality, however, your body requires and needs healthy foods such as vegetables, fruits, grains, and beneficial beverages.
Your unhealthy cravings for food are fueled and only temporarily quenched. Your desire for food gets stronger each time, and unfortunately, this process repeats itself.
Why do we have food cravings?
Man craves food for a variety of reasons. The most natural reason why you want to eat is the reason that you have a real need. In other words, you can actually be hungry. Your body may give you signals that tell you that certain healthy minerals, nutrients, and vitamins are missing.
However, there are also false hunger signals that you also receive.
1. Food cravings through emotions.
Emotional eating often contributes to poor health. Both positive and negative emotions can trigger these unhealthy cravings for food. Maybe you know someone who eats sweet, greasy, unhealthy foods when this someone is depressed or lonely. Or even if the person feels helpless or experiences other negative feelings.
Positive emotions such as joy can also lead to false starvation signals. How many times did you celebrate a big promotion, the birth of a new family member or another happy life event with cake, ice cream, pizza and a night out in the city? This emotional eating can lead to cravings for positive and negative reasons.
2. Food cravings out of habit.
It is also possible for you to feel a craving for food out of habit. Every day at the same time you take a break in the afternoon. In this, you eat a sweet, decadent, sugary and unhealthy snack. If you do this for a few days in a row, it may be that you always get food cravings in that time of the day. For one reason only, because you have developed an unhealthy habit.
3. Food cravings out of boredom.
Boredom can also lead to unhealthy eating habits. Have you ever looked in your fridge and searched for something to eat? Even if you were not hungry? You can not reach your friends or watch anything interesting on TV. You have already checked your e-mail address and Facebook several times and are bored. Now it is a great time to train instead of eating unnecessarily).
4. Food cravings because of poor nutrition.
Another reason for cravings is a poor diet. When you consume junk food, many processed foods, and fast foods, you are not regularly giving your body all the nutrients, minerals, and vitamins needed to function correctly. Your body notices this and sends a signal to your brain. The brain encourages you to eat something to balance your poor diet. The problem is, if you're used to eating low-nutrient food, this is the first thing you grab when you're hungry.
How to stop and avoid food cravings: The best tips
Immediate action to stop food cravings: Chew peppermint gum
Sweet fruits don’t help against food craving, but something that contains peppermint. Peppermint is pretty sharp and spreads rapidly in your mouth. The appetite for sweet things will disappear as if by magic. So pick up peppermint chewing gum, peppermint candy, or brush your teeth.
Immediate action to stop food cravings: Distract yourself.
You can more easily suppress your cravings by trying to distract yourself from it. Take a walk, work out, go shopping, etc. Change your environment and stay away from areas where you could easily indulge in your cravings.
Showering can also help distract you from your desires.
If you distract yourself from your cravings and suppress it, you can make healthier choices. Your hunger for junk food can finally be a thing of the past. The more you resist the desire, the easier it will be.
Ideas for distracting:
- go for a walk
- turn your PC on and surf around
- clean up
- call a friend
- and much more
Immediate action to stop food cravings: Drink water
Water has no calories. Isn't that awesome? Every time your body cries for the food and its need by sipping a big glass of water. You don't only prevent the call of your stomach; you are also providing it a healthy choice.
Immediate action to stop food cravings: Replace with low-fat foods and complex carbs
If you crave for chocolate, you can eat for example a low-fat chocolate yogurt. Instead of eating a candy bar try a small piece of dark chocolate. You maybe want to try dried fruits or fig bars.
When you crave for something sweet, you can eat fresh fruits. Fresh fruits are somewhat sweet in a natural way and full of vitamins Minerals and fiber. Body and soul can not tell from where the sugar comes. He only knows that you are eating something sweet. By the way, it's a fresh option that gets you to fend off the cake and the cookie craving. Besides, fruit provides you with many nutrients.
Immediate action to stop food cravings: Use small amounts
Rather than filling yourself with every sort of food praying your desires will go away you can eat 100 to 200 calories of your preferred menu.
Preventive action to stop food cravings: Forgive yourself when you grow weak.
One way to overcome your cravings is to remember that you are only human. You make mistakes in terms of your diet. That's only natural. From time to time, you will succumb to your hunger for unhealthy food.
And guess what?
Do not shout at yourself if you eat something unhealthy. If you do, you may start questioning your diet change efforts. As a result, it can cause you to give up the healthy diet completely. And this is the last thing you want to do. When you become weak and succumb to your cravings, you just return to your healthy eating path the next time you eat.
Preventive action to stop food cravings: Get rid of temptations
Get rid of the unhealthy stuff like chocolate, cookies, chips and so on. If you don't have access to these foods, it is way easier to avoid them. Exchange those foods with healthier goodies. Write a shopping list of the things you need before you go shopping. Stick to this list. After you got everything on your list, pay for it immediately instead of lingering around the sweets section.
Preventive action to stop food cravings: Remove unhealthy foods from your environment.
Sometimes the environment is everything. External influences can be very strong in many areas of life. It also includes how and where you eat. If you stare at a table full of delicious desserts, sweets, and treats, this is very tempting for your cravings.
Staying away from temptation can help you get on the path to better health. Stay away from the smells and look at foods that cause unhealthy eating. Think about it ... If you are not near food that you know you should not eat, you will not be able to see, smell, or taste it.
Preventive action to stop food cravings: Clean out your pantry and fridge.
An easy way to make sure you only eat healthy food is to free your household from unhealthy alternatives. Foods with sugar, salt, sodium glutamate, and trans fats are incredibly addictive and incredibly harmful. Be very relentless. Remove all these foods from your home. You either donate it to charities, or you throw it directly into the bin.
One of the most significant problems with healthy eating is that you have to bring yourself to it. Replacing processed foods with vegetables, fresh fruits, whole foods, and grains forces you to eat healthily. If this seems too complicated, change it piece by piece. Remove some unhealthy foods from your household every day or every week and replace them with healthy ones.
Preventive action to stop food cravings: Find a partner for healthy eating
Remember, "shared suffering is half suffering." This adage generally refers to physical labor that can be done by two people faster than alone, but it can also apply to your healthy eating habits.
Do you know someone who also tries to fight unhealthy appetites? Why not team up with this person?
They can provide each other with the necessary mental and emotional support. If you feel like you do not have to fight alone, your chances of maintaining a healthy diet will be significantly improved. Online chat rooms and healthy food forums are great places to meet like-minded people with similar challenges and goals.
Preventive action to stop food cravings: Remember Your Big Why for Healthy Eating
If you have a good enough reason to do something, you improve your chances of success. Ask parents who have two jobs why they do what they do. They will invariably refer to their children as motivation. Create a "big why" to avoid cravings. What is your main reason? Why are you trying to adopt a healthy lifestyle?
Whatever your reason for eating a healthy diet is (the bathing season is upon us, you're tired of feeling sick and tired, you've enjoyed the compliments you got when you were still slim and slim), think about it regularly. Write down this "big why". You can then resort to it when the temptation arises. In many cases, this can be a powerful motivator. This will help you to avoid bad eating habits and instead make the right choices.
Preventive action to stop food cravings: Pack your lunch box
In many cases, proper nutrition is all about availability. If you eat out for lunch every day, you will find plenty of unhealthy eating options. How about packing your lunch at home instead and taking it with you? It gives you control over your eating habits. You no longer end up choosing your lunch in the fast food outlets near your workstation.
It's also a great way to avoid overeating for lunch. Add natural sweet foods like pineapple, apple, and honey to your packed lunch. It feeds your sweet tooth but in a naturally healthy way. Make sure your lunch contains lean protein, healthy fats and fruits or vegetables. Protein supports you to feel full for longer, as well as healthy fats that are included in foods like Salmon, walnuts and almonds, virgin olive oil, coconut oil, and avocados.
Preventive action to stop food cravings: Include more protein in your diet
One reason we crave junk food is that we are hungry and junk food is tasty and convenient. If you add more protein to your diet, it can reduce your appetite and reduce your cravings.
Increasing your protein intake can reduce cravings by up to 60%. Your desire for a snack at night can be cut in half. It is a healthy option to curb your appetite and to fill your meal.
Consuming protein, especially in the morning, helps curb the sweet tooth for the rest of the day. Protein helps you feel full and fight off hunger.
Preventive action to stop food cravings: Develop Better Eating Habits
Eat carefully. Focus on the food during meals. Avoid distractions and listen to your body as you eat every bite of your food. It helps to minimize cravings and stop overeating because you will notice when you feel full.
Distractions such as TV and smartphones, while eating, can make you eat more than you need because you do not notice when you're full.
Mindful eating can help you distinguish between cravings and hunger. You can also see the reason for your appetite, be it boredom, emotions or actual hunger. It will help you to minimize snacking, eat less junk food, and even help curb cravings.
Preventive action to stop food cravings: Study the food labels
When you are shopping, make sure to read the food labels before you buy it. Get mindful of the food content. Knowing about the sugar content can enable you to stay away from high sugar food.
Preventive action to stop food cravings: Do not starve
If you are hungry, you’re suffering faster under desires due to low blood sugar. Therefore: never go hungry and eat until you are full.
Preventive action to stop food cravings: Enjoy food
Don’t gulp down, but enjoy Those who follow this tip struggles rarely with needs. If we casually gobble down our meals or only eat when we're busy with something else, we often don’t know what we just ate. A shame for the great food! No matter what we eat, we should take the time to taste every bite. Eating slow expels food cravings because the food makes us happier and who is satisfied, does not suffer from endless appetite.
Preventive action to stop food cravings: Eat regularly
Skipping meals may be a good idea at the time, but in the end, this will cause you to crave for quick sugars such as sweets and pastries. If we sometimes skip a meal, for example, the breakfast, the blood sugar level drops to the basement and immediately demands food. Most of the times the body requires something sweet because that gives a ready supply of energy.
To prevent this, we should plan to have three solid meals a day, together with a morning and afternoon snack. If the day is stressful, be prepared and got healthy snacks available — compliment fruits with seeds and nuts. Seeds and nuts are fiber and protein-rich food. Increase your protein intake with your regular meals. For example, eat eggs for breakfast in the morning.
Preventive action to stop food cravings: Eat whole grains
Whole grain products like pasta, brown rice or bread, contain plenty of fibers, which ensure high satiety. Therefore: leave the white flour products aside.
Another plus point: After enjoying whole grain foods the blood sugar level rises slowly. We do not experience the roller coaster ride as with white bread, when the blood sugar level GO UP first, then down fast, and we feel shortly afterward cravings.
Preventive action to stop food cravings: Insert breaks from eating
Just as we need breaks from everyday life, the body needs a break from eating. A Snack in the morning and afternoon is ok, constant eating is counterproductive and encourages cravings.
Preventive action to stop food cravings: Sweet best after the meal
A desert is not only an excellent way to finish a meal, but it's also damn smart to eat something sweet after a meal. The reason: if we eat chocolate or the cake after the pasta, the cheese bread or salad, the effect on the blood glucose levels is entirely different. The degree does not increase as fast as in the sole enjoyment of sweets. Say, the blood glucose hole doesn’t arrive and hence the cravings.
Preventive action to stop food cravings: Drink enough
Sometimes cravings are triggered mentally and emotionally, as mentioned earlier. In other words, the human being is experiencing right and wrong hunger signals. How do you know if your food cravings are a sign that you are hungry or just an emotional need for satiety? Drink a big glass of water to find out.
If you drink enough water and stay hydrated, you have many health benefits. Drinking a glass of water before you eat can even help reduce appetite in the elderly and help them lose weight.
The right amount of water (about 2 to 3 liters of water a day for adults) can help your body to function correctly. Dehydration, on the other hand, can affect your concentration, energy, and proper functioning of all organs.
If you want to order a double bacon cheeseburger with a large portion of french fries or a piece of chocolate cake with cream, next time drink a glass of water instead. After drinking the water, give yourself 10 to 15 minutes. Ask yourself if you are hungry. Often this is enough to fight the urge to give in to the desires effectively. If you are still hungry, grab a healthy snack. Eat a hard-boiled egg with guacamole or a handful of walnuts instead of something you'll regret later.
Preventive action to stop food cravings: Do not place prohibitions
Forbidden things are attractive! That's why: When it comes to food, there are no prohibitions. Chocolate, cookies, cakes, chips, ice cream or pizza: Everything is allowed. However, not every day, and only in small portions.
Preventive action to stop food cravings: Avoid Alcohol!
A typical cause of food cravings is drinking alcohol. We stop thinking as clearly. Therefore it is more likely that we give in to our desires. I am not even talking about the hangover. It can make junk food look even more appealing!
Preventive action to stop food cravings: Keep yourself busy
Often we crave junk food because we are bored. Most people feel hungry when they do nothing. For example, you tend to snack when sitting in front of the TV at home than when you're working, participating in a hobby, or being active in any way.
By engaging yourself, you can prevent unnecessary snacking out of boredom. This can even help you lose weight because you minimize your overeating. If you distract yourself from cravings, you can overcome them.
Take some classes such as yoga, Pilates or aerobics. Go for a jog or walk in the park. Take a bath or read or a good book. Or maybe you start with meditation. Well-being of the body advances the well-being of the mind
Preventive action to stop food cravings: Cut down stress
Because sugar gives you a good feeling, you can quickly grab something sweet when you're upset. One way to combat this is to deal with what bothers you. Relieve your life and learn healthier habits to deal with the stress. Meditation and Yoga can help you to reduce stress and calm down. The most important thing is to identify when you are looking for something to eat because you are hungry, and when you are doing it because you are upset. Get in touch with your real needs and deal with emotions. This can lead to an improvement in health, healthy weight control and coping with cravings for sweets.
These help with stress:
- relaxation exercises
- separation of job and leisure time
- regular breaks
- fresh air
Preventive action to stop food cravings: Workouts
In the time in which we train, we can’t eat. A good reason to go for a regular workout. An even better comes here: When doing workouts endorphins are released, and stress gets reduced. After workouts, we do not need comfort eating anymore, because we're ok.
Many studies show that physical activity promotes healthy nutrition. Conversely, a comfortable lifestyle is associated with bad eating habits. If you sit for a long time, your mental and physical abilities will be weaker. It means that you may not have the spiritual power to fight unhealthy cravings.
Go for a walk next time you feel like you could eat something unhealthy. Physical activity promotes mental clarity and concentration. It also helps to transport oxygen to all parts of your body, leading to health and well-being. Studies show that physically fit people are better able to fight unhealthy food cravings than others who are out of shape. They see the benefits that training has brought them, and that means they want to improve their fitness even further.
Exercise also releases endorphins. If you change the bad habit of grabbing a chocolate bar for a few crunches or squats, you do something good twice. Or you go for a walk or ride a bike each time you crave something sweet. The fresh air and change in the environment will help you stop your cravings.
Preventive action to stop food cravings: Adequate sleep
Yawns. We all know that sleep is essential. What you maybe don't know is that if you do not sleep enough, the hormone levels that keep you fed will not be enough. This leads to an intense craving for sugar. Getting enough rest helps your body balance the hormones properly. It also ensures that you are not looking for a sugary snack for the required energy boost. Who is sleeping enough, does not live with the constant need for something to eat.
Preventive action to stop food cravings: Reward yourself differently
Rather than rewarding yourself with a piece of chocolate cake, treat yourself to a spa day or a manicure instead. Positive confirmation is a great way to keep your diet plans on track. A suitable method is to create a list or cards with small and large rewards. These can help you avert the sweet tooth. Simple things like taking the time to play with the dog, watching an episode of your favorite TV show, a new outfit or an evening out in the cinema can be a great reward. Such things can help you feel better without increasing your waistline.
Fighting cravings can be one of the hardest things you'll ever do, especially with all the triggers that are abundant in our environment. Everything from billboards to television seduces you to eat more junk food or sugar. If you use these "cravings stop and avoid tips" to suppress the cravings for unhealthy food, you can avoid all these unhealthy foods.
None of these tips may be foolproof. But when combined, they can help you almost wholly eliminate unhealthy food from your diet. If you can live on natural sugars instead of refined sugars, you're officially sugar-free. Your cravings may never go away, but you are in control.