You should know that food cravings are the worst enemy to your weight loss diet. These are uncontrollable desires for specific foods, even stronger than normal hunger. Most of the people that have food cravings are usually processed junk foods that contain high amount of sugar, which will result in gaining more weight.
We present you 10 effective ways, which will answer your question how to lose weight fast and manage your cravings
Often thirst is confused with food cravings. Next time you feel a sudden need for a specific food, try drinking a large glass of water and wait for a few minutes. You will often feel that the craving fades away, because your body was just thirsty and your brain was telling you that you are hungry. Also drinking water has its own other healthy benefits.
Distance yourself from the craving
When you feel a craving, try to push it away from you. For instance, you can take a short walk to shift your mind onto something else. You should know that a change in thought and place may help stop the food craving. According to some researches, chewing gum can help you reduce your appetite and cravings.
Consume More Protein
Consuming more protein into your body will reduce your appetite and keep you from overeating. Eating more protein will help you to reduce food cravings and will make you feel full for longer time.
One study in overweight man proved that increasing protein intake to 25% of calories reduced cravings by 60%.
Avoid Getting Extremely Hungry
Being hungry is one of the many reasons why you are having food cravings. To avoid being extremely hungry and facing cravings, you should eat regularly and have healthy snacks at hand. Just by avoiding long periods of feeling hungry, you should prevent cravings from showing up at all.
Plan Your Meals
Try to plan your meals for the upcoming week. By knowing what you’re going to eat you eliminate the factor of uncertainty. You will be less likely to experience cravings if you don’t have to think about what to eat next.
Eat Proper Meals
Lack of key nutrients can cause certain cravings. It is really important to consume proper meals at your lunchtime. Eating this way, your body gets the essential nutrients it needs, so you won’t get extremely hungry right after eating.
Sleep deprivation affects the hormones that regulate your appetite, which may lead to strong cravings. According to many researches that showed, people who are having sleeping disorder are up to 50% to gain more weight, compared to those people who get enough sleep. After knowing this you should have good night sleep in order to prevent cravings from showing up.
Stress has a huge role if you are facing food cravings, especially for women. Studies have shown that women under stress end up consuming more calories than those women who aren’t stressed. You should know that stress raises your blood level of “cortisol”, which is a hormone that will make you gain weight. So try to reduce your stress by meditating, walking, talking to someone or something that keeps you calm.
Supermarkets are the worst place you want to found yourself when you are hungry or feeling food cravings. You should know that supermarkets place the unhealthiest foods at eye level, and also they give you easy access to any food you could think of in that moment.
The best way to stop cravings from happening when you are in the supermarket is to shop only when you ate recently.
Spinach extract will help you at delaying fat digestion, which increases the levels of hormones that reduce hunger and appetite. Many studies prove that taking 4-5 grams of spinach extract with your meal will lower your cravings for the next hours.