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Nov 14, 2021 · Recovery from overeating and food obsession is possible. There are numerous reasons why people struggle with food and, as a consequence, options for treatment.
- Drink Water. Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.
- Eat More Protein. Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer (4).
- Distance Yourself From the Craving. When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else.
- Plan Your Meals. If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
Mar 17, 2023 · A registered dietitian explains why sugar can be so addictive — and what to do if you feel like your cravings are out of control.
- Jillian Kubala, MS, RD
- Eat enough calories. It’s important to fuel your body properly to keep it healthy and functioning at its best. Without enough calories and nutrients, it’s natural that your body signals you to eat, which can cause strong cravings for certain foods.
- Avoid restrictive diets. Picture kicking off a new diet, feeling ready to change your eating patterns and reach new health goals. Unfortunately, just hours or days later, you get stronger and stronger cravings for all the foods you cannot eat.
- Don’t let yourself get ravenously hungry. Although hunger is a natural body cue that shouldn’t be feared, letting yourself get too hungry might increase the risk of strong food cravings.
- Eat filling, nutrient-dense foods. A simple way to keep cravings in check, feel fuller for longer, and stabilize your blood sugar levels is to enjoy foods that promote feelings of fullness.
Sep 21, 2021 · McManus suggests tracking your food for three days, paying attention to time, quantity, what was happening before you ate, and how you felt afterwards. You'll notice patterns and discover your personal cues.
- hhp_info@health.harvard.edu
Oct 14, 2022 · Removing trigger foods from your home and work environments, not going to old familiar places where you will see the food and trigger the cravings, and not eating sweet tasting foods can all help stop retriggering the food addiction cycle.
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Jan 10, 2022 · For the Eat Well Challenge, mindfulness techniques like “urge surfing” can help curb overeating without banning favorite foods.
