Ice cream, cookies, cupcakes—oh my! Do these sweet treats sound like something off the menu of a dessert bar? Or more like a list of your cravings as of the moment? You can’t deny it because we’re all actually on the same boat.
However, while some people are capable of ignoring the little food monsters in their heads, others just have a harder and more frustrating time trying to fight it. Since you’ve found yourself reading this article, we’ll assume you’re the latter. it’s time to have a pep talk with yourself and face those little monsters here.
Now, before anything else, try to ask yourself these questions. (Remember, be honest with yourself!)
“Am I eating properly?”
“Am I stressed out?”
“Am I getting enough sleep?”
If you answered a ‘no’ to any of these questions, then it’s not a surprise if your cravings are creeping on you. To put it in the simplest way, if you’re not eating properly, your body starts to look for the missing nutrients. If you’re stressed out, your body releases a hormone called cortisol, which signals the brain to seek rewards and satisfy yourself.
If you’re not getting enough sleep, another hormone called ghrelin triggers your cravings by up to 30%. [1] Sounds accurate, doesn’t it? But it’s also so simple.
Though your cravings may never go away 100%, there are some ways to control them and steer clear of binge-eating unhealthy food. Here are some quick tips to remember:
1. Try to distract yourself as much as possible and make yourself happy while you’re at it! Try learning new things, like weightlifting. Working out releases feel-good chemicals in your brain called endorphins, giving your mood an instant boost. This reduces stress, which leads to those nasty cravings that could possibly make you feel worse after. (Keep in mind that stressed is desserts spelled backwards!)
2. Don’t restrict yourself from food, and most especially, don’t eliminate a certain food group, like carbs, just to keep up with the calories you set yourself with per day. This usually backfires because your body starts looking for these missing nutrients, which causes your cravings. What’s the use of “dieting” if you binge eat when you’re extremely hungry or craving something?
3. Find out what triggers your cravings and try your best to avoid them. It’s better to stay away than to struggle when you’re already in the situation. Plus, not only will you be avoiding unhealthy cravings, but you’ll also be training yourself to be disciplined.
4. I know you’ve heard this so many times before, but sleep always helps with practically anything! With eight hours of sleep, you’ll definitely wake up on the right side of the bed feeling refreshed and less vulnerable to unhealthy eating during the day.
5. Chug that water. Not only does it work wonders for your skin, but it also fills you up quickly! Your cravings may just be a sign of thirst.
6. If you really put your mind to it, you’ll most probably be able to go around the cravings in the meantime. It’s not an emergency, and you don’t have to give in to them the moment you hear the little monsters in your head. Treat the feeling as something that’ll just pass, and don’t try too hard to fight it. It’s all about mindset!
7. Last but not least, sometimes you just have to take a deep breath and give yourself a treat. When you do start to indulge, savor every moment. Occasional “resets” may help your cravings die down after time, but make sure you don’t make it an excuse to do it all the time!
Try to follow this simple advice, and you’re on your way to a much healthier life with fewer cravings and high-calorie food. Avoid the long-term effects of giving in to your cravings so much and start disciplining yourself; it’s the best thing you can do for your mind and body.