Four Ways to Deal with Cravings

There is more than one reason why we often find ourselves with overpowering cravings well after the sun goes down. For some, it’s actual physical hunger. Stomach-grumbling, need-something-ASAP kind of hunger. For others, it might be boredom or stress. But no matter why we feel this way, we still really want to nosh on a delectable treat. Here are 4 ways to deal with cravings or prevent them all together.

1. Eat Satisfying Meals: If you let yourself get too hungry then all bets are off. Research has shown that eating a breakfast full of lean proteins prevents overeating later in the day. Make sure to have small snacks full of fiber and/or lean protein to tie you over in between meals (think veggies + hummus or fruit + almonds).
2. Stay hydrated: Making sure you drink adequate water throughout the day (Women need about 2.7 liters and Men 3.7 liters) is key in decreasing the risk for cravings. Often times our body has difficulty distinguishing hunger from thirst. Having a cup of herbal tea or infusing a pitcher of water with fresh fruit are simple ways to satisfy a sweet tooth and hydrate. Win-win!
3. Get your sleep: Adults require 7-9 hours of sleep a night for overall health and well-being. A lack of shuteye has been linked with overeating and making poor food choices. The area in your brain involved in decision-making is suppressed when we are sleep deprived making it a lot easier to reach for the chips instead of those carrots.
4. Mix it up: Boredom can cause mindless munching. You are less likely to get hit with a craving if you don’t forbid foods from your diet and if you introduce different flavors in your meals. Keep it interesting to prevent your taste buds from getting bored, and allow small indulgences on occasion.

Looking for more information? I recently discussed this topic with U.S. News & World Report. Find the detailed article here.