Food cravings resemble an intense desire to immediately consume a specific substance. They can strike at any time of the day and can be triggered by even a faint fragrance of a particular ingredient. Cravings are extremely common, and typically encourage individuals to desire processed foods that are high in sugar, salt, and unhealthy fats. As these elements are tasty, they are easy to eat, but ultimately increase adverse health effects on the consumer. While munching on a salty snack or savory sweet on occasion is relatively harmless, one must enforce strong boundaries around their eating patterns to prevent unhealthy habits. Since cravings bring a person only temporary satisfaction, here are twelve scientifically proven solutions to prevent your belly from ruling your body.

Put Your Cravings to Sleep

Individuals who sleep less than seven hours per night are at an increased risk of making poor nutritional choices, as they tend to seek energy through substances that are higher in calories. Even one night of poor sleep can elevate a person’s ghrelin levels, which is a hormone that tells your brain that it’s hungry. Poor sleeping patterns also affect the way an individual’s brain responds to the sight (or thought) of food, leading to an increased likelihood of overeating. If you want to watch your waistline, try sleeping for a minimum of 7-8 hours per night.

Quench your Thirst

Water is vital to our health, and staying hydrated helps bring nutrients to cells, excrete waste, protect joints and organs, and maintain body temperature. Drinking more water has been known to reduce cravings and aid in weight loss, as it suppresses your appetite and boosts your metabolism. As such, the recommended dosage for adults is between 2.7 and 3.7 liters per day. Fill up with water and wash the cravings away.

Consider Carbs

It’s unwise to completely eliminate carbohydrates from your diet, as they help to fuel your brain, kidneys, heart muscles, and central nervous system. Their bulk and fibre content also helps manage weight control by filling you up with fewer calories, ultimately dissuading you from grabbing an after-dinner treat. 

Slim Down on Stressors

Stress is known to induce cravings; when high levels of cortisol are released into the body, one’s desire for high-calorie comfort foods skyrockets. When the body is stressed, it stores digested food as fat, which often leads to weight gain. While life is unpredictable, there are several efficient methods to help subdue stress, including journalling, meditation, and talk therapy. Such techniques also provide durable solutions to help cope with life’s ups and downs.

Out of Sight, Out of Mind

As it can be hard to resist temptation, try placing unhealthy foods that you crave in hard-to-reach places.

Pack-on Protein

A lack of protein in one’s diet can cause a person to feel weak, tired, and moody. Low protein levels often manifest as sugar cravings, as the body attempts to sustain healthy blood sugar levels. Rather than resorting to a quick fix (like a chocolate bar or a soda), try grabbing a protein shake, a cup of unbuttered popcorn, or a handful of nuts (like almonds) to restrain your urge. Such snacks are convenient (in that they do not require much effort to prepare), and also provide higher nutritional benefits, with little or no sugar. 

Carry Chewing Gum

Chewing on gum can help reduce cravings and suppress one’s appetite, as it simultaneously keeps your mouth and mind occupied.

Portion Control

By allowing yourself to enjoy the foods you love (in modest doses), you reduce the risk of binge-eating, while also controlling your cravings. In addition, once you begin portioning your favourite foods, you will likely feel satisfied with smaller servings.

Endorphins Overeating

Exercise provides both short- and long-term effects on an individual’s appetite, with even one session of high-intensity interval training reducing the desire for high-calorie foods. A simple thirty-minute walk will allow your brain to release endorphins (known as the ‘happy chemical’) – as such, a fickle energy boost is no longer necessary.

Reputable Rewards

It is easy to want to reward one’s self after a hard day’s work. However, rather than resorting to tempting treats when settling in for the evening, try seeking alternative ways of satisfying yourself. Some healthier solutions include taking a bath, reading a book, watching a movie, or visiting a friend.

Destructive Dieting

Deliberately postponing eating can result in serious consequences – not only does your stomach shrink, but your blood sugar levels drop, and your body will crave high-energy foods (containing heavy volumes of sugar or salt) to return these levels to normal. However, when your blood sugar levels are stable, you are less likely to crave a ‘quick fix’.

Jerri Lyons | Contributing Writer