Cravings are usually driven by our emotions. So, the first step in overcoming cravings is to distinguish between physical hunger and emotional hunger (also known as emotional eating).
Here are some tips to help you determine the difference between the two
Signs of physical hunger:
Signal from your brain that you’re low on energy
Comes on gradually
Usually happens 2-3 hours after eating something satisfying
Stomach may feel empty, or may notice growling sounds
Food desires are less specific
Stops when you’re full
Signs of emotional hunger:
Stems from the onset of an emotion like stress, anxiety, sadness, etc.
Comes on suddenly and is usually intense
Occurs regardless of the last time you ate
Food desires are for specific comfort foods
Isn’t satisfied with a full stomach
Once you realize that you're experiencing a craving rather than actual hunger, take a moment to think: "What emotions am I actually feeling?"
Whether you’re feeling anger, anxiety, or loneliness, consider other alternatives to address those feelings.
You might take a walk, write down your thoughts, call a friend, or listen to your favorite song. The more you figure out other ways to handle your emotions, the less likely you will be to engage in stress eating.
Here's my top 5 tips to help cut your cravings:
1.) Drink some water
A lot of times thirst can be confused with hunger. So, when your start craving something, try drinking a large glass of water before grabbing those snacks. If you still feel hungry after 20 minutes, go for a small, nutritious snack that includes protein.
2.) Avoid Your Triggers
It's much easier to give in to cravings when these snacks are in your house. Think about going over your kitchen contents by removing these unhealthy options.
3.) Incorporate more fiber and protein in your diet
Increasing your protein intake can help diminish cravings and stop late-night snacking. This is because of protein's ability to stabilize blood sugar levels and promote longer-lasting feelings of fullness. Fiber plays an role in slowing down digestion, stabilizing blood sugar levels, and promoting a sense of fullness, which can also help reduce cravings.
4.) Try chewing gum
Chewing gum can actually help curb your cravings. Studies show that it can decrease hunger and cravings while helping you feel satisfied for a longer period. Just make sure to choose sugar free varieties.
5.) Choose a Healthier Option
If you drink a glass of water to distract yourself but still can’t get rid of that craving, think about going for a healthier option of what you want. Craving chocolate? Go for a little dark chocolate instead. Want something salty? Grab some lightly salted nuts.
