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May 28, 2023 · Method 1. Curbing Cravings Quickly. 1. Pop a piece of gum. Chewing gum can trick your brain into feeling satisfied, especially if you have a craving for sugar. Choose sugar-free gum and pop a piece whenever you get the urge to indulge in a dessert or that afternoon cupcake.
- Overview
- Keep unhealthy food out of the hous
- Drink a glass of wate
- Chew sugarless gu
- Distract yoursel
- Treat yourself with something besides foo
- Get some exercis
- Remind yourself of your goal
- Eat something health
- Reward yourself for eating wel
Whether you’re trying to lose weight or just eat healthier, food cravings can tempt you away from a balanced diet. Overcoming these cravings might be tough now, but with a few tips and tricks, you can retrain your brain and take control of your eating habits. Keep reading to learn more about avoiding temptations and conquering your food cravings.
You’ll be much less tempted if the food’s not in your pantry.
If there are certain things you always crave (chips, cookies, chocolate), don’t buy them at the grocery store. Then, the next time you get a craving, you’ll have to go to extra effort to find the food you want.
If you live with other people, explain to them what you’re doing and ask them not to bring specific foods into the house.
Try to eat a full meal before you go to the grocery store. Shopping while hungry can lead to a lot of impulse purchases, which is never good for your wallet or your stomach.
It will help you feel full and keep you hydrated.
Studies show that drinking 500 millilitres (2.1 c) of water before a meal helps people lose weight. If you feel a craving coming on, down a glass of cool water instead.
Try keeping a water bottle with you throughout the day so you can sip on it whenever you need to.
Thirst is often mistaken for hunger. When you feel super hungry, drink some water first to make sure you aren’t just dehydrated.
Trick your body into thinking that you’re eating.
When you feel a craving coming on, pop a piece of gum in your mouth and get to chewing! It can help reduce hunger and curb cravings for sweet or salty snacks.
Cravings usually pass after 20 minutes or so.
In the meantime, go do something engaging to get your mind off of food. Go for a walk, do a puzzle, read a book, or listen to a podcast. The more you can think about other things, the more you can beat your cravings.
Try to do something that actually engages your brain. Watching TV or scrolling through social media aren’t distracting enough, and you might end up thinking about food anyway.
You can also try telling yourself to just put off your craving for about 5 minutes. Then go for 10 minutes, then 20 minutes.
Indulge in a self-care activity that you don’t normally do.
When you feel your cravings start, go take a bubble bath or do a face mask. It’s a distraction as well as something nice for yourself that doesn’t involve food.
This is a great technique to use if you often use food as a reward for yourself.
You could also paint your nails, do your hair, or experiment with makeup.
Exercise can help reduce cravings fast.
Put on your workout gear and go for a run or jump some rope. The more you can get your heart rate up, the faster your cravings will go away.
You could also go swimming, jogging, biking, or hiking.
Exercising is a good distraction, too. If you get yourself up and out of the house, you won’t be able to reach toward the pantry.
Think about why you want to ignore these cravings.
If you’re trying to eat healthier, maybe that food will wreck your healthy eating streak for the day. If you’re trying to lose some weight, perhaps that food will push your caloric intake too high. If you can think about the consequences, you’ll have a better chance of overcoming that craving.
A craving might mean that you’re hungry.
If you want to eat something, snack on healthy food, like veggies or fresh fruit. It won’t satisfy your craving completely, but it will satiate your body in the meantime.
Pick a non-food reward on days that you do well.
You could get a mani-pedi, book a spa trip, or get a massage. Or, you could just take a bubble bath or go for a walk around the block. The more you reward yourself for not giving into cravings, the more motivated you’ll be.
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Jan 10, 2022 · Follow these four steps. Identify your craving. Use the phrase, “I’m having the urge to eat …” and fill in the blank. Observe it. Notice how you feel as you crave the food.
- Sleep more. It’s no secret that sleep is the key to success—mental and physical. Lack of sleep can lead to all sorts of problems, the most major of which may include chronic conditions like anxiety, depression, and heart disease.
- Eat well. Fill up on healthy foods like vitamin-rich veggies and fruit, and eat regular meals every day. Make sure to choose low-sugar and low-fat options.
- Be mindful of what (and when) you eat. Mindless eating is a danger zone. You know the type: the bowl of pretzels you inhale as you binge-watch TV, or the M&Ms you pop while sitting at your desk.
- Drink water. Often, hunger is more a sign of dehydration than it is a need for food. Drinking water can help quell those tummy grumbles and keep you feeling full for longer.
- 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.
Sep 28, 2024 · Our natural hunger cues can become hijacked, and that's where neuroscience techniques come into play. Here, an expert's 3-step method to reduce cravings.
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We can split these four steps into two phases: the problem phase and the solution phase. The problem phase includes the cue and the craving, and it is when you realize that something needs to change. The solution phase includes the response and the reward, and it is when you take action and achieve the change you desire.
