If you are like any other person on the face of the planet...
you have sweet food cravings.
In today's post, I'll show you 25 ways to deal with even the most persistent cravings.
Now, before we dive into these ways, let's quickly understand what craving is.
Cravings are driven by the brain’s need for “reward” – not the body’s need for food.
Let’s go back to the beginning:
How do you tell the difference between a psychological craving and physical hunger?
Here is the difference...
- Starts in the mouth, above the neck.
- Is sudden and urgent
- It is for a specific food
- You will go out of your way to get the food.
- You eat more than you normally would
- Can be for an emotional reason, are you bored, tired, angry etc..
- It passes with time
- Leads to feelings of guilt
- Starts in the stomach
- Usually comes on gradually – you can postpone it
- You will eat any food – you need fuel
- It intensifies with time
- Will stop when full
- Pleasurable without regret
Giving in to a craving will just make you more addicted. If you manage to resist, the cravings will get weaker over time and eventually disappear.
Why do we crave sweet things?
There are many reasons why we go for sweet things:
- Sugar is a carbohydrate and Carbohydrates stimulate the release of the feel-good brain chemical serotonin.
- The taste of sugar also releases endorphins that calm, relax us, and offer a natural "high"
- Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more.
With all those reasons above, why wouldn’t we crave sweet things eh?
Researchers discovered sugar is 4 times as addictive as cocaine.You're dealing with hard drugs!
“You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones,” says Marcia Pelchat, PhD, of the Monell Center
12. Combine With Nutritious Foods
If you can’t hold your food cravings any longer, at least the best you can do is to think of a way to make it a little healthier. Try combining the craving food with a healthful one, you'll satisfy a craving and get healthy nutrients from those good-for-you foods
For instance if you’re craving chocolate then you can sometimes dip a banana in Nutella (or any chocolate sauce)……..you get the idea!
13. Grab a Sugar-Free Gum
If you’re having food cravings, try this little know trick of chewing a stick of chewing gum because some Research has shown that chewing gum can reduce food cravings
14. Reach For a Fruit.
When you’re feeling sugar cravings reach for a fruit to save you.
You will not only get some sweetness, you’ll also get some fibre and nutrients – that’s a win- win!!
Make sure you stock fruits in your house because they can come in handy whenever sugar cravings strike.
15. Get up and Go For a Walk
Whenever a sugar craving hits, just walk away by going outside for a brisk walk (fast walk!). A brisk walk is an exercise and exercises releases endorphins (some “feel good” chemicals in your brain) — which can help turn the craving off
16. Plan for your cravings
You can plan for your cravings. I’ll explain:
For instance, If you know you'll be going for a birthday soon and you’ll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet.
17. Bath With Very warm Water
If you’re having a persistent craving then having a hot water bath should do the trick of getting rid of it.
The water must be hot… not so hot that you burn your skin but the hottest your body can take. Let the water run over your back and shoulders and let it heat you up. Stay there at least 5-10 minutes.
By the time you step out of the bathroom, your craving will most likely be gone.
18. Use Toothpaste or Mouthwash.
When you're experiencing cravings, try brushing your teeth with a strongly flavoured toothpaste, or rinse with mouthwash. The taste may help you deal with the craving, and the "clean teeth" feeling may keep you from eating anything afterwards.
“When you have a fresh, clean mouth, you don’t want to mess it up,” says Molly Gee, RD, of Baylor College of Medicine in Houston.
19. Do a quick Breathing Exercise
Slow down your breathing, close your eyes and relax your body. Slowly breathe in and out, while counting 1 – 10.
20. Drink a glass of water.
Some people say that cravings can be caused by dehydration because sometimes some people mistake dehydration or thirst for hunger. So the first thing to do when you get a craving is to drink a glass of water.
21. Snack on
Next time cravings comes, you can eat a healthy snack like nuts (a hand full)
Drink two glasses of water and eat a small portion of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry, says Michael F. Roizen, MD.
22. Read Your WHY List.
Read your WHY list to remind you reasons you have to eat healthy anytime craving kicks in. it can help you not to give in.
23. Distract Yourself With an Activity
When you find a craving coming up, find a way to distract yourself. Any busy activity can achieve this. You can try:
- Call or text a friend.
- reading a book
- Do a quick chore: doing your laundry, wash plates, sweep etc.
24. Stimulate Happiness.
When next you’re having cravings, turn on your favourite music playlist (dance if you want!). The songs provide a distraction and an emotional release
25. Eat them Systematically
You can Eat your favourite junk food at perfect times that helps you boost your metabolism to burn more fat!— I show you when and how in my book
Now It's Your Turn
1. share this post with your friends and family so we can help them stop this deadly craving making them fat.
2. Comment and Let me know which tip you'll be implementing, which ones sounded crazy to you or if you have any questions.