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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

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    Last Updated on August 10, 2020

    8 Reasons Why Goal Setting Is Important to a Fulfilling Life

    8 Reasons Why Goal Setting Is Important to a Fulfilling Life

    The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

    Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

    Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

    1. Goals Guide and Align Our Focus

    It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

    But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

    Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

    Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

    “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

    And what you will do with your talent largely depends on your focus.

    Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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    So, why is goal setting important? Because it gives you direction, alignment, and purpose!

    2. Goals Help You Avoid ‘Shiny Object Syndrome’

    Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

    You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

    Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

    Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

    So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

    3. Goals Turn Our Largest Goals into Manageable Steps

    A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

    But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

    Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

    Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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    So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

    4. Goals Encourage You to Take Action

    This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

    Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

    What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

    This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

    If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

    So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

    5. Goal Setting Helps You Continually Improve

    This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

    What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

    The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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    Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

    So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

    6. Goal Setting Keeps You Accountable

    Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

    For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

    A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

    Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

    So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

    7. Goals Make You Feel Good

    Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

    Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

    Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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    If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

    So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

    8. Goals Help You Live Your Best Life

    I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

    Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

    Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

    There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

    Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

    So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

    Final Thoughts

    These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

    If I could leave you with something, it would be this:

    Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

    More Tips About Goals Setting

    Featured photo credit: Unsplash via unsplash.com

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