Four ways to reduce food cravings
Are you numbing, or are you satisfying? These simple ways to reduce food cravings will help you take control over that urge to eat.
Of all the ways to reduce food cravings, resistance seems the hardest. Those intense, seemingly uncontrollable urges to tuck into a chocolate bar when that 3pm-pang hits. Late-night lurking round the warm glow of the fridge, eyeing up the cheese. Fishing around for snacks when you’ve just finished dinner half an hour ago. It takes a disciplined soul to put on the brakes before you indulge. Or does it? There are plenty of scientific reasons you’re still hungry (or thinking you’re hungry). And since we know the answer to why they occur, we also know how to avoid them…
1 - Eat a trio of craving killers
Protein helps build and repair cells. It keeps our muscles, organs, glands and skin healthy. We all need protein daily. Since you use more energy digesting protein than refined carbs, eating more of it cements the feeling of satiety - that’s why it’s touted as weight-loss wonder. But overdoing protein and putting your food pyramid out of whack won’t kick cravings. According to Dr. Michelle Hauser, a certified chef, physician and clinical associate professor of medicine at Stanford, you should eat foods that deliver a bit of fat, a bit of fibre and a bit of protein. Fibre makes you feel full straight away, protein keeps you fuller for longer and fat works with your hormones to tell your brain to stop eating.
2 - Don’t mistake thirst for hunger
Gauge how you really feel. What are you actually craving? Often when we’re craving something to eat, we just need a drink. If you get that sudden hankering for a certain food, try drinking a large glass of water and wait a few minutes. Sometimes you’ll find that your cravings disappear and your body actually just needed a little hydration.
3. Get away from the craving - or get it away from you
If the cookie jar is in front of you, you’re going to dive in - right? Changing your surroundings can be one of the simplest ways to reduce food cravings, because you literally cannot physically get to the craving. Go to the gym, call your friend, take a brisk walk or run a bath: diverting your mind and body away from food by placing them in a different environment can be surprisingly helpful. All of the activities we’ve given as examples release feel-good hormones and help reduce stress. And we all know that when we’re stressed, it can lead to overeating high-calorie foods (looking at you, processed junk).
4. Get a good night’s sleep
Coffee can’t replace skipping on sleep. Getting enough sleep is one of the best ways to reduce food cravings, since it balances out your hunger hormones. You’ll be less likely to crave caffeine or sugar as a speedy energy fix. Go to bed at a reasonable time (the average adult needs between seven to nine hours of sleep to function at their peak) and if you find it hard to sleep until morning, try napping off your cravings with a quick half-hour rest during the day.