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Quit Food Cravings And Gain Control Of Your Life In 9 Easy Steps

Quit Food Cravings And Gain Control Of Your Life In 9 Easy Steps

Do you have a hard time saying no to chocolate?

Is pizza your weakness? Do you always find yourself grabbing a handful of chips at work?

Time for your favorite TV show, so it’s time to get some dessert?

Maybe you just have a sweet tooth that constantly craves sugar.

If one of these scenarios describes you…welcome to the food cravings club.

These cravings are intense, persistent, and challenging. Cravings affect everyone and make sticking with diets 100x more difficult.

To quit having food cravings requires discipline and focus. While it’s no walk in the park, managing food cravings is possible. Try these 9 methods to get a handle on your cravings once and for all.

1. Work on reducing your stress

Stress can make us all go crazy. No one is excluded. Stress is a part of our daily lives and routines, and plays a vital role in our health due to its involvement with cortisol. How you handle stress is what’s key.

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Cortisol (a stress hormone) causes food cravings when elevated which leads to emotional eating. Leaving your diet up to how you feel is often a reason for failing with your diet.

To get a handle on how to deal with your stressors, you need to understand where it’s coming from. Identify your stress triggers that drive you insane and ultimately lead to binge eating. Start a daily journal and be honest with yourself.

2. Eat mindfully

Mindfulness is the art of applying focused attention on the present moment. There’s been evidence that supports mindful eating can help reduce portion sizes, help with weight loss, and help control your blood sugar levels.

Slow down with your eating. This isn’t a race. Stop multitasking and eating on the go. Eating mindfully will lower your chances of over eating, improve your digestion, and bring more enjoyment from your foods.

3. Get plenty of shut eye

Go to sleep. This is a pretty simple idea, yet it’s neglected by many who tell themselves they aren’t like everyone else who needs 7hrs nightly.

You’re not an exception. Get to bed.

Studies have shown that not getting enough shut eye leads to extra layers added on to your body(fat) and results in making poor food choices(hello binge eating).

4. Stock your kitchen with healthier options

This seems like common sense. Rights? Not exactly. Far too often, people will have leftover treats, soda, or cookies in the kitchen.

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If you have it in the house, you will eventually eat it.

quit food cravings

     Don’t even chance it by having these in the kitchen.

    Using willpower to resist all temptations will only last for so long. Eventually you fall to seduction.

    It’s hard to lose weight when your kitchen is stocked with chips, Special K, and frosted flakes. Dump that junk and opt for whole foods and lean meats with all your meals.

    Your body and mind will thank you later.

    5. Stay hydrated

    Often times, we make the mistake of confusing food cravings for dehydration. Dehydration disguises and pops up as food cravings tricking you into poor food decisions.

    Before reaching in the snack jar, drink a glass or two of water and see if these cravings don’t disappear.

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    6. Eat a well-balanced and satisfying diet

    We live in a snacking society. Whatever happened to eating complete meals?

    What’s going to be more satisfying and satiating?

    That fresh bagel you get every morning on the way to work because you’re in a rush (ahem…lazy).

    Or:

    That breakfast you’ll eat at home because you woke up 20 minutes earlier which consist of eggs and fruit.

    The meal at home clearly wins.

    Bagels = simple carb with nothing else. Eggs + fruit = protein, carbs, and healthy fats leading to longer satiation, more nutrients, and less food cravings.

    7. Find satisfaction in something else besides food

    Do something, anything besides mindlessly eating.

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    Boredom shouldn’t mean you have the green light to eat whatever you want. If you aren’t hungry, why eat at all?

    Is it movie night? That doesn’t mean you curl up in a blanket and dive into a tub of Ben & Jerry’s (though delicious).

    Find other hobbies that make you feel complete and engaged just as eating would. Take your mind off food and boredom by reading, catching up with a friend, or go for a walk(exercise is awesome).

    8. Control the sugar surges

    Carbs are awesome and essential for proper functioning. However, choosing specific carb sources goes a long way in helping you control food cravings.

    Sugary foods and drinks (yes, even those bagels and loaded Frappuccino’s) are known to cause huge insulin spikes and then huge drops that affect our brain. Areas of our brain involved in cravings and hunger are stimulated in a way that could cause overeating and emotional food decisions.

    When it comes to keeping the urges at bay, stick to sweet potatoes, rice, and other slower digesting carbs.

    9. Allow some wiggle room into your diet

    You shouldn’t expect yourself to eat ‘perfectly’ 24/7 nor should you try to. Losing fat and staying in control of your life doesn’t mean you need to head into dietary prison.

    Successful and healthy sustainable diets need a positive mentality. Mindset is just as important as calories and exercise. Enjoy that cheesecake and pizza from time to time(guilt free of course!).

    What other ways do you use to keep food cravings at bay?

    More by this author

    Julian Hayes II

    Author, Health & Fitness Coach for Entrepreneurs, & Speaker

    18 Basic Rules To Lead A Fulfilling Life Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss

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    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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