Effective Ways to Curb Cravings

Food cravings can be brought on by a variety of factors — both physical and mental. Being aware of them may help you identify what triggers your food cravings and ultimately help you reduce them. Before you give in and reach for that bag of potato chips or slice of pie, try these tips.

1. DRINK MORE WATER - Thirst is often confused as 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.

2. 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.

3. DISTANCE YOURSELF - When you feel a craving, try to distance yourself from it. 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.

4. 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.

5. 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. PS - don't forget to check your thirst level!

6. FIGHT STRESS - Stress may induce food cravings and influence eating behaviors, especially for women. 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.

7. GET ENOUGH SLEEP - Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings. Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep. For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.

8. DON'T GO TO THE SUPERMARKET HUNGRY - I talk about this one A LOT! It's something that I never do. Grocery stores are the worst places to be when you are hungry or have cravings. First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level. The best way to prevent cravings from happening at the store is to shop only when you’ve recently eaten.

9. PRACTICE MINDFUL EATING - It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations. 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

I was going to end this with EAT YOUR SPINACH but the benefits are so great and plentiful that I think it's best left for a post of it's own...........