Food cravings wouldn’t be a bad thing if you craved all the really healthy foods. Of course, the stuff we tend to crave is more than likely the processed foods that contain unhealthy amounts of sugar, salt, and fats.
Both physical and mental factors can lead to food cravings. Changes in hormone levels, a lack of sleep, and poor hydration can interfere with normal processes that determine feelings of hunger and fullness. Mental factors such as stress, mood, and impulse control can affect your likelihood of having food cravings.
While giving in to cravings can provide temporary satisfaction, doing so routinely can offset your efforts to achieve healthy weight management.
Working with a weight-loss professional can help you identify your triggers and learn how to manage your response. Our weight-loss specialists at NuvidaRx Weight Loss in Tallahassee, Florida, have the expertise necessary to design an individualized weight-loss program that helps you stay satisfied while reaching your goals.
Here are some tips from our team for dealing with food cravings.
It’s easy for your body to confuse the need for food with the need for water. The next time you experience an intense urge for a specific food, try drinking a large glass of water. Wait a few minutes and see if the water satisfies your craving, because you might just be thirsty.
As an added benefit, drinking plenty of water, especially before meals, can reduce your appetite and facilitate weight loss.
Eating a high-protein diet can reduce cravings and help you feel fuller longer. In one study, overweight males who changed their diets so that protein represented at least 25% of their caloric intake experienced a significant decrease in food cravings. Increased protein intake also improved daily satiety and appetite control in the evening.
The effect of protein on reducing cravings may be most significant when you eat a high-protein breakfast. In one study, teenage females who ate a high-protein breakfast reported fewer cravings for savory foods.
When you experience a craving, taking a quick walk may help you avoid giving in to it. Research indicates that participating in short periods of physical activity can decrease food cravings for sugary snacks in overweight people. Subjects in the study achieved results with activity as minimal as a 15-minute walk.
Certain emotions, such as stress, boredom, and sadness, can increase cravings for unhealthy foods. Stress increases levels of cortisol, a hormone that is linked to hunger and a higher occurrence of binge eating.
Practice yoga, deep breathing, or meditation to help maintain a feeling of calm when stress pops up.
When food cravings occur, you’re less likely to indulge in unhealthy food if it’s not readily available. Don’t purchase unhealthy snacks at the grocery store. Instead, buy healthy alternatives such as fruit or unsalted nuts to satisfy your cravings when they strike.
When sweet or salty snacks are in your house, place them in an inconvenient place so you have to really make an effort to get them.
Triggers are the situations that lead you to eat unhealthy snacks. Maintain a journal to identify patterns and circumstances where you’re most vulnerable.
Have healthy snacks available for times when you encounter triggers. Stock your pantry with snacks that are 100 calories or fewer, bags of single-serving snacks, and foods that are high in protein, water, and fiber to fill you with fewer calories.
Having poor-quality sleep or not enough sleep can interfere with hormones that regulate hunger, fullness, and sleep-wake cycles. Just one night of inadequate sleep can intensify food cravings, especially in the evenings.
Conversely, getting more sleep can reduce daytime hunger and your desire for sweet and salty foods.
Find out more about managing food cravings and achieve the results you desire from a weight-loss program. Request an appointment online or call our office today at 682-217-5757.
