We probably all know the desire to give in to our sweet tooth - we need candy and we need it NOW! We might also have cravings for pizza or other types of fatty and salty foods.
Nasty cravings seem to arise when we least expect them and usually when we are not equipped to resist.
Are food cravings caused by nutrient deficiencies?
Although certain conditions such as sodium deficiency and pica can cause food cravings, there is no conclusive evidence that food cravings are caused by nutrient deficiencies. Some known facts about food cravings like the influence of sleep and nutrition habits (and maybe even gender differences) make it more likely that food cravings are caused by external factors and not lack of food. specific nutrients.(1, 2, 3, 4)
10 tips to stop cravings
These tips to help you cut down on food cravings are ranked according to how quickly you can act. So while you might be tempted to hit the fastest ones, we encourage you to try them all over the next few weeks for the best results.
What you can do to stop cravings in 5 minutes or less
1. Drink water
The easiest thing you can do to reduce your cravings is to have a tall glass of water and wait a few minutes. Even if the urge doesn't go away completely, the fullness of your stomach will make it less intense.
2. Play a game on your phone
Who knew that playing a game on your phone can help curb food cravings? Whether you've had a glass of water or not, it's important not to think about cravings for a few minutes. One study found that playing Tetris on your smartphone for just 3 minutes can weaken different types of food cravings, including food cravings.(5) It's too easy not to try, right?
3. Drink coffee
Coffee can have a stronger influence on your appetite and food intake than water. Although more research is needed, it appears that coffee can suppress acute energy intake.(6) What does it mean? Right after drinking a cup of coffee, people will eat less than they would have without it. So even if you end up giving in to a craving, you're more likely to keep your treat size moderate and not go overboard. Another study found that decaffeinated coffee could help suppress appetite even more!(seven)
4. Brush your teeth
This trick will work in two ways. First off, it might trick your brain into thinking the meal is over. But even if your the brain is not easily fooled, the fresh flavor of the mint toothpaste left in your mouth will make it difficult to eat anything afterwards. At least it won't be as good ...
Fancy something sweet?
Cravings can range from sweet to salty and fatty. But sugar cravings are usually the hardest to manage - that's why we've got some extra tips (and food alternatives) to curb your sugar cravings!
What you can do to stop food cravings all day
5. Eat more protein
Protein is your ally against cravings, here's why:
- Increasing Protein Intake May Reduce Cravings (8)
- Eating More Protein May Help Fight the Desire to Eat at Night (9)
- Protein keeps you full for longer (ten)
6. Do a light workout
Before you start swinging 100 burpees, think about this: intense training can make you hungrier even more, but low intensity activity, like a fast walk or short bodyweight home workout can have the opposite effect. One study found that it could cause you to eat only half the amount of chocolate you would otherwise have eaten.(11) If you're feeling playful, try it the next time your craving hits walk backward.
7. Avoid being too hungry
The hungrier you are, the more likely you are to be unable to combat this intense urge. It's that simple. So don't look for solutions when it's almost too late. Plan your meals in advance and make sure you have a healthy snack by your side if you are prone to hunger pangs. Often, it can also be helpful to have several small meals a day (for example, three main meals and two snacks between meals) to keep your blood sugar constant. This way, you won't have sudden food cravings in the first place.
What you can do to stop cravings in the long run
The problem is, we easily get used to sleeping less and fail to notice the real effect it has on us. We get cranky, constantly hungry and unhappy, and start to blame work, stress, or lack of time. But more often than not, the real reason is a lack of sleep. If you have trouble sleeping, these 11 tips that can help you sleep better!
9. Eat mindfully
Eat mindfully relates to the general practice of mindfulness. Mindfulness in general is about practicing awareness and being present in the moment without judgment. It can also be done in relation to food and diet. (13)
An Indiana State University experiment tested the effect of mini-meditations before eating or when the urge to binge. This involved focusing one's consciousness on the behavior, beliefs and emotions associated with food intake. The results suggested a positive effect, as the hunger attacks decreased in frequency and severity for the meditation group. (14)
Even though food cravings and food cravings are not the same thing, they can appear together. And other more recent studies have explored the potential of meditation to change these behaviors. (15)
10. Think long term
It would be unrealistic to expect that an urge to smoke could be stopped by thinking about it rationally, but taking a step back and visualizing the long-term consequences helps some people manage their cravings better.
Some of the consequences can include:
- reduced energy levels
- mood swings and more negativity
- health risks associated with obesity and diabetes
Did you know?
One study has shown that “comfort foods” like junk food don't necessarily provide a better “feeling of comfort” than eating other types of food. This “comfort food myth” is currently the subject of other experiments. Try to satisfy your craving with a healthier version of the same food. (16)
The bottom line is that you learn to tell the difference between real hunger and cravings for sweet or salty foods. Follow our advice and you will soon be able to understand your body's signals.
Overcoming obstacles to exercisingIf you’re having dysfonctionnement beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise indications and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are esprit. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.
Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your esprit and emotional health.
Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window de course, walk, run, or bike with a friend, or listen to your favorite music while you move.
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every force aches to get results. You can build your strength and sport by walking, swimming, or even playing plage, gardening, or cleaning the house.
Still have nightmares from PE ? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even sérieux more around the house. Anything that gets you moving will work.
The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.
For more on the genres of exercise you should include and how you should work out, read Best Exercises for Health and Weight Loss. Getting started safelyIf you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind :
Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise. Warm up. Warm up with dynamic stretches—active movements that warm and flex the groupes de muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.
Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries. Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
Listen to your body. If you feel pain or discomfort while working out, stop ! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury. How to make exercise a habit that sticksThere’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build vêtements that last. Follow these steps to make exercise one of them.
Start small and build momentumA goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals. Make it automatic with triggersTriggers are one of the confidentiels to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.
Schedule it. You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily planning. Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work. Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning ? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first ? Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group ( either online or in person ) can also help keep you on track.
Tips for making exercise more enjoyableAs previously noted, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate. Think outside the gymDoes the thought of going to the gym fill you with dread ? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment. For many, simply getting outside makes all the difference. You may enjoy course outdoors, where you can enjoy alone time and nature, even if you hate treadmills.