When we have a craving, it seems like if we don't get that salty chip (or whatever your indulgence of choice might be) we might be dangerously close to feeling unhinged until our craving is satisfied. When trying to maintain a healthy lifestyle and avoid or eat less of certain foods, cravings may feel like menacing temptation, but there is hope! You are not alone in your food cravings; research shows that over 90% of individuals experience them and some steps can be taken to kick them to the curb.
Understand the Cause
There are several reasons cravings may bubble up. Seeing the up-close image of a mouth watering type of food while watching TV, hormone fluctuations due to lack of sleep, menstruation or pregnancy, and emotions can all contribute to food cravings. There are two types of cravings: selective (we crave a specific food), and nonselective (we feel the desire to eat anything). When we understand the cause and type of our cravings, we may be better equipped to recognize when they hit us and how we are feeling at the time.
How to Reduce Cravings
- Stress and emotional eating can happen to anyone which may cause unwanted weight gain. By recognizing our stress triggers and working to reduce them, we have the opportunity to get ahead of our cravings. If you feel you are dealing with excessive stress, talk to your doctor about helping you to come up with a solution.
- Drink water. We may find that our cravings decrease when we stay properly hydrated throughout the day. Also, the more water we drink the less likely we are to snack mindlessly when we are just thirsty.
- Get enough sleep. Lack of sleep may contribute to a hormonal imbalance which may cause the desire to crave certain foods and overeat.
- Eat enough protein and fiber. A diet full of protein and fiber helps to keep you full and prevent cravings from striking unannounced.
- Distract yourself. Oftentimes we catch a craving because we are bored. The next time a craving hits and you aren't sure if you are truly hungry try going for a walk, reading, listening to music, or doing something that will take your mind off your snack.