Chew gum and eat more of these foods…kill those cravings in 8 simple steps
Kill those pesky carb and sugar cravings, and you're halfway to losing weight already. We reveal how to feel more satisfied for longer
THE key to losing weight is feeling full and satisfied so that you don't crave fatty, sugary foods.
But we're all susceptible to pesky carb cravings from time to time.
Sometimes cravings can be so intense that we feel like we have no option but to comply - even if that means driving to the supermarket at 8pm.
Cravings aren't the same as hunger pangs.
We don't suddenly need a doughnut because we're hungry...we need one because we want one.
So, what causes these cravings and how can we stop them in their tracks?
Lots of sweet and carbohydrate-rich foods make us produce feel-good chemicals like serotonin and dopamine in the brain.
They can make us want to seek them out more often - chasing that good-feeling hit.
Stop feeding the feeling and before too long, the craving should disappear.
It's worth saying that sudden cravings, however, are often indicative of actual mineral shortages.
Craving chocolate is often a sign that you're low on magnesium, wanting to eat ice means you're iron-deficient, while craving bread is often associated with needing nitrogen (which you get from high protein foods).
However, if it's good old sweet, greasy grub your heart desires, there are a few ways you can curb your cravings:
1. Drink water
A lot of the time, we mistake thirst for hunger...and often we mistake food cravings for hunger.
A 2014 study of overweight women found that those who drank an extra 1.5 litres of water a day had less body fat by the end of the time period and reported significant appetite reduction than those who didn't drink as much.
Try drinking two glasses of water and waiting for a few minutes before indulging in your craving.
2. Exercise
Exercise helps with most things. If you're hungry, it tends to dampen the feeling for a while.
If you're craving chocolate, a 15-minute brisk walk can make it dissolve.
Often, you don't feel like ruining the hard work you've just done by filling back up on unhealthy grub.
3. Reduce stress
Stress and anxiety can have us reaching for anything that helps us to produce more happy hormones (read: sugar).
Reduce stress and you reduce the likelihood of cravings. Try taking some deep breaths, getting away from your desk, yoga and meditation.
4. Avoid hunger
As we've said, hunger is often mistaken for other things.
Some foods make us feel more hungry - especially if they're high carb or very salty.
Add fats and protein to carbohydrate-rich food, and make sure that you're eating regularly.
Healthy eating should not mean feeling hungry.
5. Eat more protein
The reason why we sometimes get hungry after eating breakfast is because we've consumed a high-carb breakfast with nothing to slow down the digestion of glucose (sugar).
Adding protein to the mix, however, makes us feel fuller for longer.
And according to findings published in the research journal Obesity, overweight men who increased their dietary protein intake to represent at least 25 per cent of their total calorie intake reported a significant reduction in food cravings.
6. Chew gum
A 2015 study found that chewing gum can reduce appetite and cravings - mostly because of the act of chewing.
So if you want to curb your high-cal snack habit, maybe reach for a Wrigley.
Be careful, however. Too much sugar-free gum can have a laxative effect, as well as bloating and cramping.
7. Plan your treats
No one is saying that you can't have your favourite sweet treat on occasion.
If you love eating pastries, why not make Saturday mornings your pastry breakfast day?
If you crave takeaway food, schedule one night a week when you can indulge.
Going without the rest of the week will make it all the sweeter when the time comes.
8. Talk to yourself
Healthy living is essentially a load of learned habits and behaviours.
And sometimes, you might need to ask yourself questions to make sure that you're not just operating on autopilot.
Are you really hungry? Do you really need to eat that cookie? Is it really worth it?
If the answer to all three is yes, then knock yourself out.
But much of the time, you'll probably find that giving yourself a minute to process what you want is enough to dissipate cravings.
MORE ON DIET
We know that we all eat way too much sugar, but a little of what you fancy is good for us (mentally if not physically).
These techniques might help to keep the desire for refined carbs and sugar down to a more healthy, manageable level - and that'll be useful as a weight loss tool, should you be planning to shift body fat.
Ultimately, it's about learning to properly listen to your body and its needs, and make small but sustainable changes.
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