Drink plenty of water
We can sometimes mistake thirst for hunger. Make sure you drink plenty of water throughout the day and if you start to experience a craving, have a big glass of water and wait ten minutes- you may find replenishing your hydration levels does the trick!
Get enough sleep
Our hormones which signal our hunger and satiety are hugely affected by our quality of sleep and tiredness levels so try your best to get a good night’s sleep. If you can, try to remove laptops, mobiles and TVs from your bedtime routine.
Make sure you eat enough protein, healthy fats and fibre every day
Our hormones which signal feeling full are boosted by ensuring we eat plenty of protein, good fats and fibre with each meal. Carbohydrate and sugar rich foods can increase our hormones which signal hunger so try to avoid white/processed carbohydrates, sugar and trans fats.
Be consistent with your diet and don’t be too restrictive/extreme with dieting
Restricting certain foods from our diet can often just make us crave them more. In periods of fasting, our brains release these pesky hunger hormones which stimulate appetite- for carbohydrate in particular!
At The Pure Package, we do not believe in extreme dieting and always make sure our clients received well balanced programmes to suit their needs. Speak to a client manager today (including our weight loss package)to get a programme set up.
Eat regularly throughout the day
Maintaining our blood sugar levels throughout the day stops us from ‘crashing’ after eating foods with a high glycaemic index (sugary foods and processed carbohydrates in particular). Eating regularly stops us from craving unhealthy snacks to quickly fix that feeling of intense tiredness which comes from low blood sugar levels.
Prep and plan food for the day – including snack allowances
This will stop you from buying more unhealthy snacks on the go.
Whilst chewing gum may not be perceived as the most attractive habit, it can help in keeping our waistlines trim as it can curb cravings.
If you are experiencing a strong craving, distract yourself and wait it out
Cravings come and go in waves so although it feels like it is becoming more and more intense it will subside. Start a new task and distract yourself from the cravings.
Practice mindful eating
Make sure you pay attention when eating your food and take time to enjoy it. If you are craving something sweet, try having one square of dark chocolate and let it melt on your tongue. By using this little trick, you can get the same dopamine hit and enjoyment from one square instead of a whole bar and it is a good way to practice restraint!
Take snacking away from other behaviours
If you usually find cravings and snacking come with a particular behaviour, (such as watching tv), then make a conscious effort to not eat whilst doing it. By sitting down at a table to enjoy snacks you’ll find you are more present when consuming them and you may find that you wanted the snack to accompany a behaviour rather than the snack itself.
Don’t use snacks for rewards
Have a hot bath with a face mask, get a manicure, buy yourself a new book or magazine and get stuck into that instead- find new ways to reward yourself. Associating snacks as treats and rewards encourages us to break diets when we are feeling good which inevitably ruins our good feeling once we feel guilty later.
Identify triggers to cravings
Keep note of when you experience cravings so that you can recognise emotions which cause them. Our hunger hormones are interestingly stimulated by stress. Everyone is different however and will have their own habits and feelings which trigger cravings.
It’s easy to go for unhealthy snacks when your friends and colleagues offer it to you and are all indulging themselves. If you are on a diet don’t use other people’s behaviour as an excuse to give in.