Whether you are an Alevere therapy patient already or trying to lose weight on your own, you might find the below tips useful to knock cravings out of your everyday life.
Research has shown that food can be just as addicting as heavy recreational drugs. The following tips can help stop your cravings that are deeply rooted in your psychology and physiology. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
#1 Drink water
Water is not only very important for maximal fat loss and improved health, but it can also help prevent cravings. Our bodies can confuse thirst for hunger. When you feel a craving, have a glass of water first and wait a few minutes. The craving may go.
Bottom Line: Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
#2 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.
Bottom Line: Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
#3 Distraction from cravings
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. A change in thought and environment may help stop the craving.
Bottom Line: Try to distance yourself from the craving by chewing gum, going on a walk, brushing your teeth or taking a shower.
#4 Plan your meals
When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
Bottom Line: Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.
#5 Eat regularly
Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand. Try and eat 5 times a day with no more than 4 hours between eating.
Bottom Line: Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
#6 Purge your cupboards
‘Out of sight – out of mind’, this should not be underestimated for stopping craving cues. Remove or hide all unhealthy foods. Keep all healthy foods at eye level where you are more likely to browse for food. There’s no reason to create any more cues, because our minds are getting bombarded with food images all day.
Bottom Line: Don’t buy unhealthy food or if you do put in tins out of sight.
Stress may induce food cravings and influence eating behaviours, especially for women.
Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women. Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially on the stomach.
Try to minimise stress in your environment by planning ahead, meditating and generally slowing down.
Bottom Line: Being under stress may induce cravings, eating and weight gain, especially in women.
#8 Mindful eating
If you’ve been trying to lose weight but you tend to overeat, then mindful eating could be just what you need to improve your relationship with food. It can help to prevent overeating and also reduce stress which, in turn, leads to better eating habits. If you have a busy life and you tend to gobble food down quickly because you don’t have time for a break, you may not be giving much thought to your food consumption.
Bottom Line: When you eat, take your time and stop everything else. Sit down and focus on the food in front of you. Concentrate purely on how the food tastes and how your body is feeling. This means you’re more likely to stop when you’re full.
Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings. For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.
Bottom Line: Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.
#10 Don’t shop hungry
Science has spoken: Enter a grocery store on an empty stomach at your peril. You are more likely to buy foods with a high calorie count than more healthy options when you’re hungry. Even short-term food deprivation can lead to a shift in choices such that people choose less low-calorie, and relatively more high-calorie, food options.
Bottom Line: Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying.
We hope that the above points will have you staying on track and achieving a healthier and lighter version of yourself. Should you have any questions about our weight loss, body contouring or skin tightening treatments, please get in touch.
Health & Aesthetics is a multi-award winning doctor-led clinic in Elstead, Farnham, Surrey where we have been supporting many patients to reach their weight loss, and healthier lifestyle goals.