.jpg)
Eating healthy can be a challenge, but it can be more challenging when we are in the comfort of our own homes. We grab those comfort foods and tell ourselves, “It’s only one time,”“I’m too tired,” “I don’t care,” or “I’ll start my diet tomorrow.” However, we do care. We don’t start tomorrow. It’s never only one time. Now that you know that this is happening, here are five ways you can fight unhealthy food cravings.
Inventory and Replace
According to the health blog DYLN, one way to reduce food temptations is to create an inventory of all the tempting foods in your pantry, fridge, and freezer, eliminate them, then replace them with healthier options. Think of the foods and flavors you enjoy and find healthier options to satisfy that craving. DYLN also suggests to “make different piles of healthy and unhealthy snacks in your kitchen. It can be tough to discard food that you are used to eating, but the rewards are great. At first, you will experience anxiety and ask yourself what you are supposed to eat, but there are many healthy options,” [1].
Drink Water
Dehydration is often mistaken for hunger. If you start to feel the urge to order that one meal from your favorite restaurant, drink some water, wait for a little while, and, most likely, the craving will vanish. There are many health benefits to drinking water. Not only does it clean out your system of toxins, but it also decreases appetite. A good rule is to drink water before searching for food- It’ll curb that temptation a little bit more [1]. Add a splash of fruits, cucumbers, or mint to give that energy boost with some added flavor [2].
Add Protein
According to studies by Science Daily, consuming breakfast with high protein content reduces cravings. One study concluded, “obese teenage girls who skipped breakfast increased the chances of experiencing food cravings during the day,” [3]. Start your day with a daily dose of protein by adding 35 grams of protein like almonds, eggs, or even breakfast bars or shakes to your routine to help restrain those afternoon munches.
Break Routine
Snacking becomes part of our daily routines, and we might not even notice it. Listen to music and do housework, go for walk, do some stretching exercises, or even take a nap. Find ways to minimize your daily routine of snacking.
Sleep
One of the biggest contributions to a healthy lifestyle and resisting the snack attacks is getting a good night’s sleep. Lack of sleep can affect the body’s need to burn more calories to keep you alert [1]. Without a good night’s sleep, your body begins to fight off any willpower it possesses, and food cravings will become stronger. Lack of sleep can also cause a rise in stress, which can trigger the urge to eat. DYLN makes another great point that “it is crucial to find ways that help reduce stress and anxiety. Stress can also increase hormonal cortisol levels, which increases weight gain, especially around the stomach,” [1].
References:
1. DYLN. (2021, January 26). How to Avoid Food Temptations Around the House. Retrieved from DYLN: https://www.dyln.co/blogs/y-blog/how-to-avoid-food-temptations-around-the-house
2. Alpino Marketing. (2021, July 15). How to avoid food temptations around the house. Retrieved from Alpino Marketing: https://alpino.store/blogs/news/how-to-avoid-food-temptations-around-the-house
3. University of Missouri-Columbia. (2014, October 15). Eating breakfast increases brain chemical involved in regulating food intake, cravings. Retrieved from Science Daily : https://www.sciencedaily.com/releases/2014/10/141015143247.htm
Contributors:
Author: Emily Pau
Editors: Lauryn Agron and Sara Giarnieri
Health scientist: Rayven Hall