Cravings
We all have them, nothing to hide.
Cravings constantly chase us speacially mid-afternoon or
mid-night.
Dont you just crave food when something goes bad or you are
on an emotional spiral. We all wish we could take it back and reverse time and
go back to not give into the cravings, dint we? Sadly we can't go back in
time but yes we definitely can use alternatives. Let's look at a few and see
what helps you get rid of your cravings.
1. Take a Walk :
Yes, that's right, the next time you have that craving just
get up and go for a walk or go for a single bout of an exercise session like a
small abs session. When you are back look in the mirror and feel proud that
you have worked your craving out of the window. Good work!
2. Add protein to your breakfast :
Protein is highly satiating. When you quantify your diet
include at least 24-34gms of protein for morning breakfast, that way you feel
fuller and the cravings don't stand a chance.
Also, keep your protein per day between 1.2gms/kg-1.8gms/kg of what you are training.
3. Mindful eating helps to keep away cravings / chew your
food:
When you put your full attention to what you are doing in
this present moment. If you are someone who can do that or knows mindfulness
techniques using one of those over a period of time will get your cravings
down. Chewing slowly and mindfully will make you feel fuller as well. try that.
4. Energy restriction and fasting :
For those late night cravings you can always practice
intermittent fasting till the time cravings are managed. That would mean after
the last meal eating nothing till breakfast only water ,black tea/coffee or
diet coke. This technique can also help
you bring down cravings. I personally use a statement that ive brushed after my
meal i wont eat. You can come with yours to increase adhearance to this.
5. Plain water intake :
Wow this is the easiest one. ' Just water' and no im not
talking about the new will smith brand. Im suggesting to consume plain water
and fill yourself when you have a craving.
6. Get your sleep hours
:
The lesser the sleep hours the makes the cravings go higher.
Try and get 6-8hrs of daily sleep. Make time for that and cut out some time
wasters, your body deserves this. Better sleep equates to lesser cravings.
7. Eat fiber :
Eating Fiber within your meals definitely helps. It will
make you feel fuller and satiated. Add
greens to your daily diet and get your daily dose of vitamins from this and your
gut also benefits from this. And cravings are out.
Lastly, I give away all food items that induce cravings by
literally donating them. If you are someone who can't control this within your
house, push away the foods that aren't a part of your quantified diet.
REF:
https://www.nature.com/articles/ncomms3259
https://www.ncbi.nlm.nih.gov/pubmed/26899737
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