What to do when you feel like eating? How do cravings arise, how can they be slowed down, and what helps to prevent them from getting that far
Losing weight is not that easy: Throughout the day, you have been feeding low in calories and varied, even after the job Sport made – but then there’s suddenly this irresistible urge for chocolate. Well, a little does not hurt. Whereby, a second one might still be in there . it doesn’t take long, and the whole table is eaten. Such sudden solid cravings for food have already thrown some people who want to lose weight off their feet.
How Cravings Arise
Feelings of hunger serve as a signal from the body to ensure a supply of nutrients. The insulin level, among other things, plays a role in their development. After consuming sweets that contain large amounts of sugar, the blood sugar level rises abruptly, and shortly afterward, it falls again quickly. The result is a strong urge to eat. People with diabetes and obesity are particularly prone to this type of food cravings.
In addition, psychological factors encourage solid cravings for food. These include stress, frustration, but also boredom. “Cravings often arise when we are idling, for example, when we come home in the evening and have nothing to do,” explains Dr. Martin Hofmeister, nutritionist. In the worst case, binge eating becomes a habit. The danger is especially with diets. Longer food breaks then alternate with cravings. If the attacks occur regularly several times a week, there may be a severe eating disorder or other illness. Then an appointment with a doctor or qualified nutritional advice is recommended.
Combat Acute Food Cravings
The best course of action against sudden hunger depends on the cause. If this overcomes you because you have not eaten in a long time, you should meet the body’s needs and eat something. However, it is better not to eat sugary or fatty foods. Eating with a lot of protein and slowly digestible carbohydrates drives away hunger more sustainably.
Also: concentrate fully on the food. Chew consciously, feel the taste of the food, and eat slowly. This promotes the feeling of satiety. Eating in front of the TV on the side tempts you to shovel too much into yourself. If there is no way to counteract the desire for chocolate, a little trick can help: “Break off a piece of the bar and stow it away before you eat the piece,” So you don’t even run the risk of plastering the whole package.
Food cravings usually last a good quarter of an hour. Therefore, a good strategy is not to immediately give in to the need and distract yourself with some activity. After the critical minutes have passed, hunger has subsided or is easier to feed. Brushing your teeth and chewing gum also help bridge the gap and reduce appetite. “The best way to do this is to use sugar-free varieties with a peppermint flavor,”
Cravings: Proper Nutrition Prevents
Cravings can be avoided in most cases. “Don’t skip a meal in your daily routine,” recommends nutrition expert. In this way, the insulin level remains relatively constant, and the dreaded hunger does not arise in the first place. It is essential to drink plenty of fluids. Drink at least 1.5 to 2 liters of water, unsweetened teas, and diluted fruit juice spritzers throughout the day – unless a doctor’s point of view speaks against it. This inhibits the appetite and promotes metabolism.
A nutritious breakfast is crucial to provide you with fiber, vitamins, and protein for the rest of the day. Without this basis, the risk of food cravings increases with unnecessary snacking in the course of the morning. Help yourself with small snacks in the event of sagging between main meals, not with chocolate bars, of course, but with fruit, nuts, a quark, or grainy cream cheese.
Exercise is a useful precautionary measure against cravings for food caused by stress, frustration, or boredom. It doesn’t necessarily have to be a sport, and a walk can do it too. The activity makes you think differently, inhibiting the desire for sweets. “Those who are physically active suffer from fewer cravings,” says Hofmeister.
Change Everyday Habits To Prevent Cravings
If none of this helps, an analysis of the more precise circumstances: When will I get hungry and why? Cravings are the result of bad habits. A diary helps to uncover such patterns. In it, write not only your actions but also the feelings you have about them. This will tell you where to start.
But changing everyday habits is tedious and takes time. You should allow four to six weeks for the new behaviors to become established. Take your time and plan for setbacks. Those who want too much too quickly put themselves under tremendous pressure and, in the end, frustrated risk failure. Therefore, nutrition expert Hofmeister recommends a program of small steps: Do not start with regular meals, a low-calorie diet, and exercise at the same time, but change your daily routine one after the other.