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Sep 28, 2024 · Identify the trigger. First things first: Notice what triggers you. Usually, in the case of food cravings, triggers are tied to emotions. "It's 3 p.m., and I'm stressed," Brewer offers. (Stress would be the trigger in this example.) It's why we even have the term comfort food. "Our brains are saying, 'Hey, something in my life is unpleasant.
- 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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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 ...
May 28, 2023 · 2. Brush your teeth. Since the aftertaste of toothpaste doesn’t pair well with the flavor of food, brushing your teeth when you get a craving is a way to temporarily put a stop to your craving. The flavor in your toothpaste can also trick your body into believing a craving has been satisfied. [1]
Jan 10, 2022 · Another strategy to deal with a craving is to focus on how a food tastes and makes you feel, and then replace a problem food with a higher-quality food that satisfies the same urges. Dr. Brewer ...
May 10, 2018 · Keep a container of fresh fruits and veggies in the fridge for easy snacking. Or grab a handful of nuts. Distract yourself. If you have a craving, try thinking about something else. Call a friend, sing along to the radio, or go for a walk—anything to forget your desire to eat something you don’t need.
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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 ...
