We all are aware of the side effects of junk food we eat. We all still have cravings for junk food.
It is really hard to keep our selves save from the slow poison of junk food. Thus, we are helping you to try and keep yourself away from junk by providing certain methods.
- Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away because your body was actually just thirsty.
- Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.
- Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
Eat Proper Meals
- Hunger and a lack of key nutrients can both cause certain cravings.
- Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating.
- If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.
Eat More Protein
- Eating more protein may reduce your appetite and keep you from overeating.
- It also reduces cravings and helps you feel full and satisfied for longer. One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.
- Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.
- Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
Plan Your Meals
- If possible, try to plan your meals for the day or upcoming week.
- By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
- If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
- Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.
Avoid Getting Extremely Hungry
- Hunger is one of the biggest reasons why we experience cravings.
- To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
- By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.
- Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
- Stress may induce food cravings and influence eating behaviors, especially for women.
- Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women.
- Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area.
- Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.
- Being under stress may induce cravings, eating and weight gain, especially in women.
Distance Yourself From the Craving
- When you feel a craving, try to distance yourself from it.
- For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
- Some studies have also shown that chewing gum can help reduce appetite and cravings.
- Try to distance yourself from the craving for chewing gum, going for a walk or taking a shower.
Practice Mindful Eating
- Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating.
- It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations (19, 20).
- Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively.
- Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.
- One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge. Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.