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Jun 2, 2021 · Rather, simply pay attention to your hunger and fullness cues and feed your body when it needs fuel. 4. Eat filling, nutrient-dense foods. A simple way to keep cravings in check, feel fuller for ...
- Jillian Kubala, MS, RD
- 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.
- Drink enough water. Studies show that around 37% of people confuse thirst for hunger, often because the same part of the brain interprets both signals.
- Eat more protein. You may associate a high-protein diet with people looking to build muscle or gain weight. However, protein is an essential nutrient for making up virtually every tissue within the body, from skin and nails to muscles and bones, and also plays a significant role in regulating appetite.
- Eat wholesome foods. If you’ve ever had cravings after consuming fruit juice or sugary carbonated beverages or eating cookies, processed meats, and fast food, this may be because these foods contain empty calories.
- Drink some coffee. Coffee is loved for its energy-boosting properties, but did you know that it also works as an appetite suppressant? This is because it contains caffeine, a natural stimulant with thermogenic effects that may temporarily increase your metabolism and decrease your appetite.
- Change Your Environment. It’s easiest to combat cravings if you don’t keep certain foods in your home or workplace. If you have tasty foods in those locations, avoid keeping them nearby or in easy-to-see spots, such as on your desk, on your kitchen counter, or at the front of your fridge.
- Recruit a Social Support System. Overcoming food cravings can be tough and it can help to lean on your support system. Let the supportive people in your life know that you are trying not to eat your craved foods.
- Create a Distraction. Often, food cravings occur out of boredom. When a craving hits, shift your attention. Keep your hands busy with a tactile task like gardening, laundry, or a home project.
- Substitution: Choose This Not That. If the food you crave is impossible for you to eat in small quantities, choose a nutritious and delicious alternative.
When you're sleep-deprived, ghrelin levels rise, and leptin levels decrease, leading to increased hunger and cravings. If you can, aim for 7-9 hours of quality sleep each night to help regulate these hormones and keep cravings at bay. 4. Manage Stress. Stress is a major trigger for cravings, particularly for comfort foods high in sugar and fat.
Aug 31, 2018 · The strategies below can help with managing food cravings. 1. Drinking water. The body can misinterpret thirst for hunger, and drinking water may help to curb food cravings. The body can ...
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7. Manage Stress. 8. Get Enough Sleep. 9. Reduce Refined Carbs. Learn More About Healthy Nutrition with Signos’ Expert Advice. Once a food craving strikes, it can be almost impossible to think of anything else. You're not alone if you often get strong urges to eat specific foods (often the foods you’d rather not go overboard on, like ice ...
