Food craving are really good at ruining any diet! They make us want food and often take it! So if we can avoid that feeling of wanting food, then surely that’s a winner all around?
#1 – Don’t keep junk foods at home! Okay so this may be an obvious one but it’s so important to make sure you don’t keep large quantities of comfort food at home. More often than not, we’re eating out of boredom and not actually due to real hunger! If you have them available, then you are more likely to binge eat! My trigger food is anything that is available quickly. Once I start eating, I can’t stop! Therefore, I don’t have snacks at home and I keep them to a minimum in work!
#2 – Drink more water! We often mistake being hungry for thirst, so make sure you’re drinking at least 2 litres of water a day. Also drink a large glass of water if you feel hunger coming on suddenly, then wait at least 10 minutes to see if the hunger persists. Water will often help neutralise the stomach acids slightly and reduce the sensation of hunger as well.
#3 – Plan your meals wisely. Plan your meals and snacks for a few days in advance if you can. You are much less likely to eat unhealthy foods if you are well prepared. A further benefit is that it will also save you money! Cooking a large batch of food is a great idea. Once it’s prepared just shove it in a container and freeze it. When you require it, 20-30 minutes in the oven and you are good to go.
#4 – Eat more protein! If your current diet is carbohydrate heavy, it is likely that you’ll feel hungry more often than a person eating a higher protein diet. Why? Protein takes much longer to digest than carbs. Protein will keep you fuller for longer! If you are exercising a lot then it’s also important to keep protein intake high to allow for adequate muscle growth and recovery. Remember protein is the building block for muscles!
#5 – Keep stress levels to a minimum where possible! It’s not always possible to lead a stress free life! Trying to keep stress to a minimum will reduce your food cravings dramatically. Taking a few minutes to yourself to unwind or even trying meditation are all great ways to keep stress at bay. When we get stressed our cortisol levels (the stress hormone) increase – and this has been linked to weight gain!