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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 September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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