How to minimize FOOD CRAVINGS
What are Food Cravings?
Cravings are a powerful urge, seemingly irresistible desire to eat something very sugary and fatty (generally foods high in calories) to fulfill a lack of energy, to soothe unhappiness, to de-stress. Cravings may arise due to a poor sleep pattern, erratic nutrition habits, extreme dieting, emotional stress and the feeling of needing to ‘fill a void’.
Often the root cause of above is an altered endocrine function resulting in hormonal disorders due the lifestyle of the individual.
Sometimes cravings can develop into to a habit and even sugar addiction which then may turn into a vicious cycle.
Know what can cause cravings:
- Erratic Sleep Pattern
- Sleeping ‘tomorrow’ (after midnight)
- Lack of sleep
- Imbalanced nutrition
- Extreme diets
- Not eating breakfast
- No ‘proper’ breakfast/lunch
- Delayed meal- and snack times
- Excessive stress
- Unhappiness, discontent
What to do:
- Write a cravings journal to be able to recognize a pattern and to realize what triggers your cravings
- Stick to set meal- and snack times
- Eat breakfast at least by 8.30am
- Follow basic, balanced nutrition principles
- Include complex carbohydrates/starches
- Include plenty of fibre, especially vegetables
- Reduce the intake of highly processed foods
- Minimize the intake of sugary foods/fluids
- Get sufficient sleep
- Sleep at least by 11pm/23 hrs.
- Manage stress
- EXERCISE! Regular physical activity is the most underestimated treatment for anxiety, stress and the feeling of inadequacy
- Talk to family & friends
- Seek help if you cannot manage to overcome problems
Giving in to emotion and stress related cravings, usually makes people feel worse afterwards since it is only a temporary fix. It is important to identify and treat the cause for cravings.
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