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Easy Tips to Stop Cravings for Sugar and Junk Food

Easy Tips to Stop Cravings for Sugar and Junk Food

For most of us, the word “cravings” might seem innocent, right?

For many; however, such as recovering alcoholics or drug addicts, “cravings” means much more than that. For these people, cravings are a matter to be taken seriously as they can lead to relapse, which can cost them their families, jobs, homes, and even their lives. That’s right, cravings can be a matter of life or death for such people.

Compare that to a sugar or junk food addict. Giving in to a craving can mean that a person who has managed to eat completely healthy for months, relapses and is right back to eating junk food all the time. That person is back at the starting point, just as addicted as they were before quitting.

One critical thing to realize if you want to know how to stop cravings, is that giving in to a craving doesn’t mean indulging for that one time, although your mind may try to convince you of that. Giving in to that craving means you will indulge now, then perhaps the day after, or a few days later, and then again (and again and again).

The law of addiction:

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“Administration of a drug to an addict will cause reestablishment of chemical dependence upon the addictive substance.” – WhyQuit.com

How to stop cravings

To begin with, I’m going to outline a few methods that I personally believe will help stop cravings for sugar and junk food. However, these methods can apply to any sort of craving, including cigarette or drug cravings.

After that, I will list some other methods that I’ve found during my research. Some of them I haven’t tried myself, but they might be useful to certain people.

1. Take a hot shower

This is the best method that I know of.

There’s something about relaxing in a hot shower that helps to stop a craving. I don’t know exactly why, but it works very well for me.

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The shower has to be HOT. Not so hot that you burn your skin, but hot enough to be a little past your comfort zone. It’s also important to give it enough time, perhaps 20-30 minutes.

2. Go for a walk or a run

This can help a lot. It is important to get your mind off of whatever it is that you’re craving, be it sugar craving, a nicotine craving, or whatever. When you sit at home on your couch, it’s really hard to get your mind focused on something else.

I don’t know why this works, maybe it’s the endorphins, the fresh air, or simply the fact that you manage to think about something else?

Longer walks are preferable, at least 30 minutes.

3. Remind yourself why you quit, and what you will lose by giving in

When a craving pops up in the mind, it is very effective at blocking other thoughts. It can become hard to remember why you quit in the first place.

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That’s why it is a good idea to have a list of reasons why you quit, as well as a list of benefits you think you may achieve by giving up junk food in the long term. If you have a list, read it. If you don’t have one, then try to remember your reasons for quitting. Don’t just “think” about them, and don’t just “read” the list, try to actively remember how you feel about those things and really contemplate them.

Also, try to remember how you felt the last time you had junk food after deciding not too. Maybe it was a guilty feeling, or you felt kind of sick of yourself for your weakness?

Try to actively remember the feeling that you had, not just the “fact” that you felt bad.

4. Other methods

There are some other methods on how to stop cravings that I’ve heard people mention. Personally, these haven’t worked for me, but they might help others.

I’ve seen some people (so-called “experts”) recommend that you give in a little and have a small bite of what you are craving. Do NOT do that. That is the worst thing you can do. If you are a junk food addict then that will lead to a full-blown relapse and possibly a binge.

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  • Have something sweet, like a fruit. This might work for some people, but I get junk food cravings despite having just eaten a meal.
  • Drink water. Some people like to claim that cravings are caused either by hunger or dehydration, but I disagree. I believe hunger and cravings are completely different things.
  • Eat frequently. Some like to suggest that cravings can be prevented by eating multiple times per day. Given that eating too frequently can cause colon cancer, I can’t recommend that approach.
  • Talk to someone. Talk to someone who knows what you’re going through, explain to them that you’re craving unhealthy food and ask them for some encouragement.
  • Don’t use artificial sweeteners. This one seems kind of reasonable. If you feel that artificial sweeteners give you cravings, then it might be a good idea to not have them.
  • Eat more protein. I’ve heard some people suggest this.
  • Remove the temptations. This is a good idea. If you don’t keep junk food at your house, you may prevent those cravings from occurring in the first place.
  • Exercise. This is another good idea. Exercising regularly can improve your mental health and well-being, which might prevent those cravings from occurring.
  • Get enough sleep. This is also important for overall health and well-being.
  • Manage stress. This is also important for your overall health.
  • Avoid certain triggers. Try to avoid specific activities or places that give you cravings.
  • Eat a healthy diet. It helps to generally eat a healthy diet.
  • Take a low-dose high-quality multivitamin. This helps prevent any nutritional deficiencies.
  • Don’t get too hungry. This is yet another good tip. Preventing yourself from getting too hungry will help prevent uncontrollable cravings from appearing.

Conclusion

Some of these tips on how to stop cravings can definitely be useful for a lot of people.

It is important to realize that if you manage to overcome sugar and junk food addiction in the long-term, these cravings will eventually stop. The cravings may be common in the beginning, but after a few weeks and months of abstinence, they will probably not be an issue.

Featured photo credit: Flickr via c1.staticflickr.com

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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