We all have a decent understanding of what we "should" and "shouldn't" eat. When desires arise, though, reasoning and willpower appear to go away. Cravings are quite strong; they may derail our best intentions, push our aspirations to the side, and leave us feeling discouraged and frustrated.
The good news is that cravings don't have to be so harmful. The goal is to redirect the body's urges in a positive way. And if you know which strategy works best for your body, you'll be able to conquer your cravings and achieve your healthy eating objectives in no time. Here are seven ways for overcoming cravings:
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Craving Crusher No. 1: Get cardio exercise
Research from the University of Wyoming discovered a remarkable finding only last year: An excessive appetite is suppressed by cardio activity. A group of ladies participated in the research and were then given the option to feast at an enormous buffet following their workout. Instead of exercising, they sat quietly for an hour before heading to the buffet on alternating days. You'd imagine that the days that you workout are the days when you're hungry, right? After all, strenuous exercise stimulates voracious hunger. The women, on the other hand, ate less on exercise days than on idle days, according to the study.
Hormones were the key to unlocking the mystery. The hormone ghrelin is produced at a higher rate when you exercise. A high ghrelin level signals the body to consume a lot of food. However, ghrelin causes a cascade of other hormones to be released, including those that govern fullness. The hormone mix that results encourages the body to eat less, not more. The post-workout women's appetites had naturally decreased, and they were less prone to overeat. The findings were simple: exercise triggers a complicated hormonal interplay that prevents overeating. Another compelling incentive to begin exercising.
Craving Crusher No. 2: Exercise regularly
The workout magic mentioned above isn't a one-shot deal. Cravings may be stifled by regular exercise. Studies on the effects of long-term exercise on overweight people with sedentary lives have provided light on the topic. In December 2012, researchers conducted a three-month study to see how the body reacts to high-calorie, sugary meals and how it responds to long-term exercise. They discovered a stunning result: regular exercise helped to control the body's appetite mechanism.
Even when researchers offered them appetite-inducing treatments, study participants ate less. The key to a reduced appetite was to exercise regularly for at least 12 weeks.
Craving Crusher No. 3: Drink lots of water
To "drown" the body's appetites is an easy approach to get rid of them. Drinking water tells your body that you're full and don't need to eat anything more. The key to getting the most out of water is to drink it often throughout the day. (Drinking a lot of water in bulk early in the day might actually increase stomach flexibility, leading to a desire to eat more later.) So, instead of reaching for your fork, grab your cup of water and attempt to finish at least half of it while you're seated at the table. You'll eat fewer servings and be less tempted to go back for seconds.
Craving Crusher No. 4: Eat breakfast
If you skip the most crucial meal of the day, you'll undoubtedly have more intense desires throughout the day. It's self-evident that eating breakfast reduces the size of a mid-morning snack or lunch. But there's more to it. The finest breakfast has a substantial amount of lean protein. Purdue University researchers revealed that eating protein at breakfast kept the body pleased for longer. Decent breakfast with protein should do the job if you want to avoid cravings throughout the day.
Craving Crusher No. 5: Eat more during the day
Snacking your way to weight reduction may seem contradictory, but there's a good reason for it. Mid-morning, mid-afternoon, and late-night are the most prevalent periods for cravings. Rather than seeing these urges as bad forces, eat in response to them. Your body is producing more ghrelin, a hormone that tells you to "EAT!" But here's the catch: Don't simply eat everything you want. Here's a rundown of some of the best snacking options:
- Nuts: An ounce of nuts will provide your body with a healthy amount of oleic acid, a kind of fat that may instantly reduce cravings. Peanut butter also helps.
- Avocados: Including one avocado in your daily diet is a great way to get a wide range of nutrients. In addition, it puts a stop to shrill requests for food.
- Grapefruit: This juicy slice of sweetness is the ideal way to say goodbye to a hungry stomach. Grapefruit, according to researchers at Scripps Clinic's Metabolic Research Center, aids weight reduction by lowering insulin levels.
- Peppermint: Peppermint has a numbing effect on the stomach. Scientists from Chicago's Smell & Taste Treatment and Research Foundation discovered that merely smelling peppermint aroman might reduce hunger.
Craving Crusher No. 6: Chew gum
Researchers at the University of Rhode Island conducted an unusual study involving chewing gum. The participants in this research were instructed to chew gum for at least an hour in the morning. Those who did ate 67 calories less at lunchtime on average. Even if you're not eating, the chewing action has neurological repercussions, communicating to the brain that you're eating. Ghrelin is told to back off by the brain, and your hunger decreases. If you can't get a grapefruit during your morning break, a stick of gum will suffice.
Craving Crusher No. 7: Brush your teeth
This last method may seem ridiculous, but it truly works. Brushing your teeth after each meal makes you less inclined to consume something unhealthy later. It's a psychological ruse. There's something about not wanting to smear the minty freshness of your mouth that you just washed. Use mouthwash to extend the appetite-suppressing effects of a clean mouth.
The appetite is a tremendous force, yet you have control over the hungry sensations you experience on a daily basis. Rather than succumbing to your urges, confront them with these effective approaches. You'll find that you're only eating as much as you need to and that you're feeling better and becoming much healthier as a result.
