Managing Cravings
There is no more important time than now to focus on giving your body what it needs to keep your immune system strong. Fresh, healthy food choices are key to this and staying away from processed junk can be a challenge when cravings come a’ calling! Within our own In House Studio Fitness crew, there are also quite a few of us participating in the 6 week Eat Move Live Challenge and managing our cravings can be the hardest part of staying on track. We have all experienced that urge and want for junk food or the easy takeaway option after a long day, right?
Cravings can be brutal. They can sneak up out of nowhere and if they get the better of us, they can be really damaging to your weight loss goals as well as your general health. But research shows us that there are both physiological and psychological reasons behind these cravings and if we use the following tips, we have a better chance of controlling the urge to succumb!
1. Meal Planning
Planning your food ahead is key to managing your daily consumption and supporting you on your weight loss journey. Planning and prepping can help you avoid those times when you are exhausted or the work crew are tempting you with a sneaky pizza or slice of cake because you will have good choices on hand that will sate your appetite. You’ll also feel much better eating your healthy option that a fatty, sugary option that won’t do anything good for your system!
Making sure your meals are balanced and rich in fibre, healthy fats, proteins and will ensure you feel satisfied and won’t go searching for the closest vending machine for unhealthy snacks that will sabotage your healthy eating plans.
Not only will planning ahead make life much easier, it will also reduce the stress of having to come up with something to eat each meal at the last minute. Reducing stress where you can will also help with your fat-loss goals as you will feel calm and able to make more rational decisions about your food choices
2. More Fibre
Dietary fibre helps slow the rate of which food enters your bloodstream and increases the speed at which the food exits your body. This keeps your blood sugar levels steady and gives you a sense of fullness and keeping you satisfied for longer. Blood sugar spikes result in massive drops and this is when you are more susceptible to cravings.
Include foods like whole-grains (I’m loving my oats) fruits, vegetables, legumes, nuts & seeds. These kinds of fibre rich foods will really help keep your cravings at bay and help you feel full and satisfied and far less likely to be tempted by the siren call of a sugar craving.
3. Increase your protein & healthy fats
Your body takes longer to digest protein which is what helps make you feel fuller for longer after consuming a protein-based meal. Additionally, protein and fat help slow the absorption of sugar during a meal which means incorporating these 2 macronutrients into your food intake will help to stabilise your blood sugar levels and moderate your cravings.
Think foods like salmon, tuna, eggs, avocados and nuts. Add these elements to a lunchtime salad and you will notice that you stay fuller for longer and the 3 pm slump that has you searching the cupboard for chocolate will disappear.
4. Mindfulness
A balanced diet is the key to a happy and healthy life and we should still eat the foods we love. It’s all about balance though and knowing that a small square or two of chocolate is a far better choice that a full size Mars Bar at morning tea every day. Deny yourself everything and there is no way you will be able to sustain a weight loss program and reach your goals. Balance and moderation are vital for your sanity and will allow you to enjoy all the foods you like without impacting your health and weight.
When you do decide to enjoy some chocolate or your favourite food, appreciate it. Take your time with each mouthful to enjoy it, rather than going overboard and ending up in a food coma where you regret eating the amount you did. If you are heading out to a special dinner, choose wisely during the day so you can enjoy a small dessert without the guilt that comes with overindulging as your cravings take control when reviewing the dessert menu.
Food isn’t the enemy. The main reason people pile on body fat is because they are simply eating too many calories and too many sugary foods, which leads to fat gain.
5. Be strategic with your food organisation in the kitchen
The best way to avoid temptations when the cravings kick in, is to keep things that tempt you out of your shopping basket and away from your pantry. But if you do like to have things on hand for those occasional planned treats – or for your family – keep them out of sight so they aren’t staring you straight in the eye every time you open the fridge. Better yet, have fresh fruit out on the bench or at the front of the fridge for easy grabbing for you and the whole family.
Try these tips out and let me know how you go!