We’ve all been there: An image of a red velvet
cupcake pops up on your social media feed, and now you’re desperate for
creamy frosting deliciousness. Or you walk by your office vending
machine, and suddenly a bag of potato chips is calling your name. Logic
tells you that you should be able to ride out the crazy intense craving,
but it only gets worse...and your willpower is ghosting on you. Take it
from us: Next time a ruthless hankering for junk food strikes, outsmart
it with one of these simple, research-backed tactics.
Go for a Walk
A new study from the journal PLOS ONE
found that hitting a treadmill for 15 minutes significantly improves
the odds that you'll be able to resist reaching for a sugary snack. It’s
the latest research to suggest that a short bout of moderately intense
exercise can help people regulate food intake.
Sip Flavored Drinks
A glass of water infused with
flavors such as mint, cucumber, basil, even pomegranate is refreshing
and can satisfy a food urge without any calories, says Nicole Silber,
R.D., C.S.P., nutritionist at Middleberg Nutrition in New York City.
Just avoid beverages that are artificially sweetened. “Some research
suggests that these make sugar cravings worse,” she says.
Play a Video Game
Finally, Words With Friends might have an actual use. Researchers writing in the journal Obesity looked
at two groups of craving-addled study participants. One group was
instructed to play Tetris; the other watched a computer program load.
Afterward, the Tetris group reported significantly lower cravings. The
visuals from the video game may have offset the visual image of the food
that was craved, researchers theorized. In other words: out of sight,
out of mind.
Drink Ginger Tea
Ginger is a traditional palate
cleanser that helps fight the lingering urge for something sweet, and
it can help you fend off sugar cravings, too. “Throw some ginger and
lemon slices into hot water or make ginger tea,” suggests Silber.
Take a Break
Stop by a coworker’s desk for a
gossip session, wash the dishes, finish an e-mail, call your mom.
Getting a change of scenery and occupying yourself with a mindless task
can test if the craving just comes from boredom (in which case it will
likely pass), says Los Angeles–based nutritionist Maggie Moon, R.D.,
owner of Everyday Healthy Eating.
Drink a Glass of Water
We often confuse hunger for
thirst and desire food when we are dehydrated, says Silber. A 12-ounce
glass of H2O can be enough to kick the craving to the curb.
Tap Your Forehead
You’ll look weird, but it
apparently works: A study presented last year at the Obesity Society
Annual Meeting found that tapping your forehead for 30 seconds can
minimize the intensity of a craving, as well as blur the image of the
food you crave in your brain, according to researchers from the Weight
Loss Program at Mount Sinai St. Luke’s Hospital in New York City.
Chew Gum
People who chewed sugar-free
gum in the three hours after lunch reported decreased feelings of hunger
and snack cravings, according to a study from the Pennington Biomedical
Research Center and Louisiana State University. They also felt more
energetic—and as anyone who has ever experienced the 3 p.m. slump knows,
fatigue makes cravings harder to fight off.
Picture Yourself Eating Whatever You're Craving
Crazy but true: While telling yourself not to eat whatever you're jonesing for will likely just make you want it more (truth), a study published in the journal Appetite suggests
that making a mental image of yourself eating it—and repeating it over
and over again in your head—may help make the craving go away.
Sniff Jasmine Scent
Keep a tiny bottle of this
floral scent in your purse; it has the power to keep your appetite in
check, suggests an Australian study. Researchers asked 67 female college
students to view images of chocolate foods to prompt chocolate
cravings. They then had the women sniff jasmine, green apple, or water.
Only jasmine significantly reduced the students’ desire for the sweet
stuff.
Lie Down for a Nap
Several studies link lack of
nighttime sleep to a lower resistance to junk food cravings. With this
in mind, your craving might be fueled by fatigue—so scoring some rest
can counteract it. “Exhaustion can sometimes be confused for hunger,”
says Moon. A 15-minute siesta, or even quiet time your desk with your
eyes closed, can help.
Snack on Protein and Fiber
Foods with both nutrients are
filling and energizing, and it takes a while for your body to digest
them, so they stay in your system longer. Nuts like pistachios and
almonds have lots of protein and fiber and can wipe out cravings, even
for totally different foods, says Moon.
Have a Small Amount of What You Crave—and Something Healthy with It
Research shows that
having a tiny taste of what you're craving—and crowding it out with
something more nutritious—can leave you satisfied. “It's important to
keep the portion small, to eat slowly, really focus on the food, and
maybe drink water alongside it,” says Moon.
Think About the Future
Strange enough, taking your mind off of the moment at hand can help you make healthier choices, according to research conducted at the University of Delaware.
Do Something Relaxing
Since stress has been shown to increase cravings,
taking a couple of minutes to stretch, meditate, or just chill out may
help you conquer the urge to stuff your face with whatever's in sight.
Source
http://www.womenshealthmag.com/weight-loss/ways-to-crush-cravings
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