10 Handy Tips to Curb Food Cravings

We all probably know the desire to indulge our sweet tooth – we need candy and we need them NOW! We could also crave pizza or some other type of fatty, salty food.

Evil desire seems to arise when we least expect it, and usually when we are unable to resist it.

Are food cravings caused by nutritional deficiencies?

Although some conditions like sodium deficiency and pica can cause cravings, there is no conclusive evidence that food cravings are caused by nutritional deficiencies. Certain well-known facts about food cravings, such as the influence of sleeping and eating habits (and possibly even gender differences) make it more likely that food cravings are caused by external factors rather than a lack of specific nutrients. (1, 2, 3, 4)

10 tips against food cravings

These tips for reducing food cravings will depend on how quickly you can react to them. While you may be tempted to reach for the fastest ones, we encourage you to try all of them over the next few weeks for the best results.

What You Can Do To Stop Cravings In 5 Minutes Or Less

1. Drink some water

The simplest thing you can do to curb your cravings is one large glass of water and wait a few minutes. Even if the craving doesn't go away completely, the fullness of your stomach makes it less intense.

2. Play a game on your phone

Who would have thought that playing a game on your phone could help reduce cravings? Whether or not you had a glass of water, it is important to get away from the cravings for a few minutes. One study found that playing Tetris on your smartphone for as little as 3 minutes can relieve various types of food cravings, including food cravings.(5) It's too easy not to try, isn't it?

3. Have some coffee

Coffee may have a greater impact on your appetite and food intake than water. Although more research is needed, it appears that coffee can suppress acute energy intake.(6) What does that mean? Right after drinking a cup of coffee, people eat less than without. Even if you give in to a craving, you have a higher chance of keeping the size of your enjoyment moderate and not going overboard. Another study found that decaffeinated coffee can suppress your appetite even more!(7)

4. Brush your teeth

This trick works in two ways. First of all, it might make your brain think the meal is over. But even if Your The brain is not easily fooled. The cool taste of mint toothpaste in your mouth makes it difficult to eat afterwards. At least it doesn't taste nearly as good …

Do you fancy something sweet?

The cravings can range from sweet to savory to bold. But sugar cravings are usually the hardest to deal with – so we have additional tips (and food alternatives) to help curb your sugar cravings!

What To Do To Stop Cravings All Day

5. Eat more protein

Protein is your ally against crazy cravings. Here's why:

• Increasing your protein intake can reduce cravings (8th)
• Eating more protein can help combat the desire to eat at night (9)
• Protein keeps you full longer (10)

6. Do a light workout

Before you start rocking 100 burpees, think about this: intense exercise can make you feel even more hungry, but a low-intensity activity such as exercising can make you feel even more hungry brisk walk or short body weight home workouts can have the opposite effect. One study found that you might only be eating half the chocolate that you would otherwise have eaten.(11) If you feel playful, try next time walking backwards.

7. Avoid getting too hungry

The hungrier you get, the greater the chance that you will not be able to combat this intense craving. It's that simple. So don't look for solutions when it's almost too late. Plan your meals in advance and make sure you have one healthy snack by your side when you are prone to hunger pangs. It can also often be helpful to have several small meals a day (e.g. three main meals and two snacks between meals) to keep blood sugar levels constant. That way, you won't get any sudden cravings for food at all.

What can you do to stop cravings in the long term

8. Sleep

Insufficient sleep can affect your appetite and increase cravings. (12) Unfortunately that is Importance of sleep is often neglected when it comes to fitness and weight loss.

The problem is, it is easy for us to get used to sleeping less and not notice the real effects on us. We get grumpy, constantly hungry and unhappy, and blame work, stress, or lack of time. But most of the time the real cause is lack of sleep. If you have trouble sleeping, this one 11 tips can help you sleep better!

9. Mindful eating

Mindful eating relates to the general practice of mindfulness. Mindfulness in general is about exercising awareness and being present in the moment without judgment. This can also be done in relation to food and drink. (13)

An experiment at Indiana State University tested the effects of mini-meditations before eating or when binge-urges occurred. It was about focusing awareness on behavior, beliefs, and emotions related to food intake. The results suggest a positive effect, as the frequency and severity of hunger attacks decreased in the meditation group. (14)

Even if binge eating and cravings are not the same thing, they can occur together. Other recent studies have looked at what potential meditation must change these behaviors. (15)

10. Think long term

It would be unrealistic to expect that a desire can be stopped by thinking rationally about it, but stepping back and visualizing the long-term consequences will help some people better manage their cravings.

Some of the consequences can be:

• reduced energy levels
• Mood swings and more negativity
• Health Risks of Obesity and Diabetes

Did you know already?

One study has shown that "comfort foods" like junk food do not necessarily provide a better "feeling of comfort" than eating other types of food. This “myth of comfort food” is currently being investigated in other experiments. Try to satisfy your cravings with a healthier version of the same food. (16)

The main thing is that you learn to tell the difference between actual hunger and cravings for sweet or salty foods. Follow our tips and you too will soon be able to understand your body's signals.

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