Food cravings are probably your worst enemy ever.
The very moment you have decided to follow your diet persistently, your brain insists on reminding you that Tim Tams exist — and no, it won’t stop pocking you until you’ve binge eaten the whole packet. Believe it or not, but food cravings don’t have to rule your existence, and there are scientifically backed methods to shut them up and take the control back to your hands.
And here they are:
1. Picture Something Else
You really don’t have to play video games to distract your brain from cravings(despite how a cool solution it might be): just visualize yourself doing or seeing something else will have the same impact.
Research suggests that cravings are linked to how strongly you image food in your mind, that’s why you can cancel cravings by picturing something else or performing some other cognitive task. So the moment you feel a craving, try to distance yourself from it by any means (in other words, keep the PS remote control at a close place).
2. Have (a lot of) Water, Tea or Coffee (decaf)
It’s well-known that thirst is often confused with hunger or food cravings. That’s why your first step when you’re craving something should be drinking a glass of water (which will also make you feel full so you are less likely to eat), and wait a few minutes.
Consuming tea (especially green) and coffee, is another great tip for suppressing appetite. Although caffeine is thought to be the appetite suppressant, decaf might be better for this purpose thanks to coffee’s other helpful compounds.
3. Sleep Enough
Sleep has a powerful impact on appetite by hormones that fluctuate throughout the day. Studies prove that a bad night might cause you eating more than 350 extra calories the next day by ruin your hormones balance that effect you brian reward system.
Other research suggests that poor sleep makes you especially likely to crave high-salt, high-fat, high-sugar junk food by impairing the decision-making regions in your brain. Studies also showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.
By saying the above, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.
4. Take a 15-minute Walk or Shower
Instead of walking to the cookies jar when those 3:30 pm sugar cravings hit, keep walking for 15 minutes at a fast pace for an effective way to stop yourself wanting the sweet stuff.
Besides the well-known benefits, short and moderate-intensity physical activity will provide an energy boost stronger than caffeine, powering you through the afternoon’s rough hours.
You can also take a shower to shift your mind from craving. A change in environment and thought may help stop the desire.
5. Distance Yourself and Wait
When you feel a craving, the first thing you should do is distance yourself from it and wait. While you’re waiting for at least 20 minutes, consider the long-term implications giving into your cravings will have on your waistline, belly and booty fat.
By doing that you will activate a region of the brain involved in self-regulation and inhibitory control, making you less likely to give into the craving.
The Academy of Nutrition and Dietetics claimes that food cravings- are usually short-lived, desipte being intense. So if will wait those 20 minutes, you may no longer be tempted to inhale an entire raises pack all by yourself, by the time that period has elapsed.
6. Plan Your Eating Time
Not surprisingly, hunger is one of the main reasons for cravings experience.
To avoid getting extremely hungry, you should try to eat regularly and planning your meals for the day or upcoming week from advanced and always have healthy snacks close at hand. That will eliminate the factor of spontaneity and uncertainty as long as avoiding long periods of hunger.
By being prepared, and, you may be able to prevent the craving from showing up at all.
7. Cut Your Meals and Plats Size
Researchers at Stanford found that larger bowls might cause you to eat 30% more ice cream. Same thing about smaller spoons (regardless of the bowl size).
Another useful tip will be to cut your meal in half before you dig in. That will help you visually take control of your portion size.
It’s time to stop running in circle and take the control back to your hands!
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