Right from brewing a coffee, mowing a lawn or washing clothes, technology reduces human effort. As a consequence, people burn considerably less number of calories compared to what they consume.
In the long run, technology and smart machines make people gain weight and become obese. Besides, all-time favorite foods like deep-fried meats, potatoes, cheese, and other high-calorie foods contribute to obesity. Hunger and craving are two different things. Hunger is healthy, but craving leads to weight gain. Not maintaining the ideal weight can result in a lack of fitness.
One should know how to control food craving to lose weight. Let’s discuss the ways to control food craving.
Keep yourself hydrated
Thirst is often wrongly understood for hunger and craving. Drinking enough water can keep you from dehydration and cravings. That way, you can avoid eating foods that lead to weight gain.
Besides, water helps you to improve your metabolism and to burn fats. Not only that, appropriate water consumption helps in maintain good circulation.
Get enough nutrients
Nutrition deficiency can cause craving, and that’s something you should not neglect. For instance, people who don’t get sufficient vitamin D might crave for cheese, milk, and other related dairy products. It means, their body needs nutrients that are generally not available in their food habit.
Your lifestyle doesn’t allow you to change your food habits? Try to get supplements that can fill the gap. Get enough nutrients to yourself through food supplements.
Lead an active lifestyle
Food craving comes only when you are not busy. Identify the opportunities that can keep you busy. Consequently, you can avoid food craving while doing things that can help you gain financial or moral wealth.
Don’t feel like going for a job? Then just go out to meet your friends, do shopping, explore interesting books. There are tonnes of activities which can keep you busy without spending money. Such activities can lead to success in your weight loss campaign.
Buy a few portable pieces of equipment to workout at home or office. Spend your mornings or evenings to get fit by doing some exercise and by not eating junk foods.
What you should eat when you have cravings?
In general, fruits, dark chocolates, and yogurt are the ones that can offer you sugary calories to stop the cravings almost instantly. However, it is not healthful to eat these foods routinely. Instead, you should try to find the list of low-calorie foods that can help you with your cravings.
Cravings can be tough, irritable, and distracting. At the same time, cravings are the signs that your body tells you about nutrition deficiency. Identically, cravings lead you to tweak your lifestyle and food habit to lose weight.
Maintaining a healthy food habit and an active lifestyle can help you to lose weight and stay fit. However, you may need to equip yourself with enough supplements and equipment to avoid lack of nutrition and lack of physical activity.
Losing weight may seem tough. But it is just like another interesting task that you can achieve with a little dedication and perseverance.
How To Control Food Cravings
Food cravings are defined as the uncontrollable or an intense desire for specific food or drinks. This habit is the dieter’s worst enemy. The types of foods that most people have intense cravings for are highly variable, but these are often junk foods that are high in sugar.
Sugar and carbohydrate cravings are the most significant reason people face problems shedding those extra pounds and keeping them off. Here are six simple and scientifically proven ways to prevent or stop cravings for unhealthy sugary and junk foods.
Distance Yourself From the Craving
Trying to distance yourself when you feel a craving is one of the most effective ways to reduce it. It is not that easy as it may sound like; however, a strong determination and a definitive goal will help you push yourself towards it. Some distractions might help, such as;
- You can take a shower or a brisk walk to shift your thoughts into something else. Studies have shown that a change in environment or thinking may help stop the craving.
- Non-availability of your favourite food or beverage is another good way to keep yourself at bay.
- Chewing gum, according to published studies, have been shown to help reduce appetite and cravings.
Plan Your Meals
Planning your meals for the day can be useful for most people with carbohydrate and sugar cravings. By already planning what you are going to eat, you eliminate the factor of uncertainty and spontaneity.
- Clinical trials have shown that if you don’t plan what to eat at the next meal or subsequent meals, you will be less motivated and more likely to experience cravings for junk foods.
Stress and anxiety may induce intense food cravings. Stress is known to influence eating behaviors, especially for children and women. Under stress, these individuals have been shown to experience more cravings and eat significantly more calories.
Furthermore, stress is linked to increased blood cortisol levels, a hormone that can make you prone to cravings and gain weight, especially in the belly area.
- Take steps to minimize stress in your home or working environment by generally slowing down, planning ahead and meditation.
Get Enough Sleep
Your hormones fluctuate throughout the day and primarily affect appetite, mood, and metabolism. Sleep deprivation is known to disrupt the fluctuations and may lead to intense cravings and poor appetite regulation. Studies also support this, showing that lack of sleep is more likely to cause obesity and cravings, compared to people who get enough sleep.
- For this reason, getting quality sleep is a powerful way to prevent sugar cravings from showing up.
Don’t Go to the Supermarket Hungry
When you are hungry or have cravings, supermarkets and grocery stores are the worst places to visit. First, they contain the unhealthiest foods at eye level. Second, they give you easy access to pretty much any food or drink you could think of.
- The best way to prevent these cravings is to never go to the supermarket hungry and shop only when you’ve recently eaten
Practice Mindful Eating
To those unfamiliar, mindfulness eating is about developing awareness of eating habits, physical sensations, emotions, hunger, and cravings. Dietitians often called it “practising mindfulness in relation to foods and eating.”Mindful eating teaches you to distinguish between actual physical hunger and cravings and actual physical hunger.
- Studies have shown that constant practice can help you choose your thoughtful response, instead of acting impulsively and thoughtlessly. It may help you avoid distractions, like the TV or your smartphone.