A better understanding of potential food triggers that make you crave snacking will help you stay on track.
Have you noticed that food temptations often have more to do with your mood than your last meal? You may crave food to relax, to relieve stress or boredom, to quell your anger, or to cope with loneliness, sadness, or anxiety. Indulging in cravings during these emotional times can cause you to eat too many high-calorie, sugary, and fatty foods.
Everyone has food cravings sometimes, and yes, chocolate is at the top of most people’s list. The first step to managing your cravings is being able to identify when you’re really hungry. Learn to tell the difference between a craving and a hunger.
– Cravings for snacking:
are usually linked to comfort foods, such as chocolate, sweets, and fatty foods
are often caused by negative feelings
Leads to eating that makes you feel good at first, but then guilty
Increase during pregnancy and a woman’s menstrual cycle
May be stronger when dieting, especially if you give up your favorite foods
Can occur even after a recent meal
Go with the times
– Hunger :
Usually occurs when you haven’t eaten for a few hours or more
This results in a rumbling stomach, headache, or feeling weak
Don’t fade with time
Is not just for a specific food
Can be satisfied with a healthy snack or meal
Overcome your cravings for snacking: 8 effective techniques
Don’t let a craving for sweets or fat get in the way of your weight loss or maintenance goals. Control your snacking cravings with these practical methods.
The foods you crave are likely to be high in sugar, fat and carbohydrates, such as pizza, chocolate, cakes, crisps and ice cream. Snacking cravings can frustrate your weight control efforts and lead to overeating, but you can learn how to manage them and stay on track with these tips.
– Enjoy a small portion
Do not give up these foods. In your healthy diet, include a small portion of the less healthy foods you crave. It is better to enjoy a square of chocolate than to avoid it completely.
– Eat something healthy first
It’s often easier to eat less of the food you crave if you’re not so hungry.
– Keep the food you crave out of the house.
Buy them only when you intend to eat them, or order them at restaurants.
– Change your mental picture
When you feel the craving, replace the image of food with an image of you doing your favorite activity or another pleasurable image.
– Have fun
Food cravings usually pass after 20 minutes. Try going for a walk or talking to a friend.
– Chew gum. Chewing sugar-free gum reduces hunger and cravings for sweet and salty foods.
– Get enough sleep and exercise
These habits help lower your levels of ghrelin, a hormone that stimulates appetite. Lack of sleep can lead to food cravings and overeating.
– Substitute a healthier option
Satisfy your craving for something smooth and creamy with something low or non-fat, like yogurt, fruit puree. Eat a fruit as a healthy sweet snack.
Try to see what strategies work best for you to control your cravings, not the other way around.