Do you find yourself having a hard time overcoming your cravings? We all get cravings occasionally, they could be because of unhealthy emotions, sleep patterns, or stress levels.
Most people don’t realize, but there are short-term and long-term ways to fight cravings without making the decision to go to the nearest convenience store and load up on junk food.
Try some of these methods below to help reduce the cravings that you feel guilty for and you will begin to settle and eventually become satisfied by healthier options.
Take steps to change up your diet
The more often you let yourself eat junk food, the more you will crave it. When you start practicing a healthier diet one step at a time, you will notice that you will start craving junk food less and less. If you commit one day a week to making healthy choices and swearing off your cravings, you will realize that you will be hungry for healthy items such as salads, fruit and crunchy veggies as opposed to burgers, fries and sweet desserts. Try challenging yourself mentally and tell yourself “I am not going to have any junk for a week” this will drastically change the foods you crave.
Understand your cravings
Your emotional state can really shine through in the foods you crave. Although proven to be false, it used to be a common belief that when you felt a craving, it had to do with a nutrient your body was missing or lacking. But it is true that cravings tend to tie into your feelings at any given time.
- If you are craving crunchy foods, something may be eating at you, making you angry or tense.
- If you are craving creamy foods, fatty foods, or chocolate, you could be feeling unloved, depressed, lonely, insecure, guilty, fearful, or anxious.
- If you are craving carbs, you’re likely dealing with some sort of emotional pain or anxiety and you are hoping for them to calm you down.
Occasionally, you will be able to identify and address the issue on your own, either just by thinking about it or by writing it down in a journal to keep track. Sometimes you may need to verbalize your thoughts with a friend or therapist in order to work things out. If you’re having recurring cravings, there may be something bothering you. Don’t hesitate to seek help if necessary.
Take a breath and stress less
Easier said than done, we know. But, distract yourself with something that will make you happy. Go out to take a walk, do yoga, schedule an outing with a friend, go on a hike, or go out for a meal. You can also write your thoughts down, re-organize your closet, and do other things that calm you down for a while.Taking little breathers from stressful times make hard times more tolerable. Studies show that when you’re stressed, you’re much more likely to crave sweet, fatty foods and energy-dense choices, especially if you typically use food and cravings to deal with stress. The problem is not eating, it’s what you are eating because most people feeling stress do not reach for healthy options- they reach for junk food right away.
Give in, just a little
You don’t have to tell yourself no every single time you have a craving. Sometimes the best way to stop the craving is to give in- just a tiny bit. Turn to healthier options when you feel the itch of a craving or stress coming on. There are alternatives to “junk” food as well – If you are craving chocolate, opt for dark chocolate instead – but stop at one piece and not the whole bar.
A craving for something crunchy can be taken care of with options like crackers or kale chips. Of course you do not always have to try and find alternatives to junk food, but if you constantly feel tense and need to snack to help with the stress, have a couple almonds or some raw vegetables to relieve some stress with each and every crunch.
Have healthy snacks on hand
If you find yourself craving sweets in the afternoon, be sure to have something on hand or nearby that can take the place of whatever junk food would have satisfied your craving. This isn’t the same as giving in to your cravings because you will have prepared healthy choices in advanced that may not even target your typical cravings. If you normally crave sweets, you can can use fruit as an alternative and if you crave crunchy things you can reach for a variety of nuts. When you tackle your cravings before they evolve you are able to get by without eating poorly.
Make sure you are sleeping enough
Sleeping in on a daily basis may only be possible in your dreams, but it doesn’t mean you can’t make quality sleep a priority. Go to bed earlier if you have been skimping on sleep. Make sleep as much of a priority as a healthy diet and active lifestyle. Ghrelin increases when you’re sleep deprived, and ghrelin is what controls your appetite. More ghrelin means you’re hungrier, and in this case, it makes you hungry for high-calorie carbs. Get your sleep on!
Prevent and prepare
Do everything you can to prevent cravings for processed or packaged foods, like getting more sleep, diving into emotional issues that are bugging you, and alleviating your stress as much as possible. You can expect that a craving you don’t want to give into will strike, so don’t forget to be prepared for emergencies, too.
Keep a little bar of dark chocolate on hand, have a list of ways to distract yourself, or plan ahead with just the right kind of snack. Remember, you are in control and only you can fight or work with those cravings without setting yourself back. By following through you will discover a healthier, more beautiful life.