{"id":33029,"date":"2014-10-14T07:15:28","date_gmt":"2014-10-14T11:15:28","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=33029"},"modified":"2022-01-20T09:19:25","modified_gmt":"2022-01-20T14:19:25","slug":"tips-stop-unhealthy-food-cravings","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/tips-stop-unhealthy-food-cravings\/","title":{"rendered":"7 Ways to Stop Unhealthy Food Cravings"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

How often are you overcome with the desire to devour a chocolate bar or cheeseburger? Even the most nutrition-conscious people have to learn how to cope with cravings, sometimes for not-so-nutritious foods. You might think that a longing for these unhealthy treats results from emotions, and that could<\/i> be true \u2014 but not necessarily. \u201cCravings are usually stimulated by emotional cues, but then fueled by physiological ones as we imagine what it would be like to eat the food we want to have,\u201d says Brian Wansink, Ph.D., professor at Cornell University and author of Slim by Design: Mindless Eating Solutions for Everyday Life<\/i><\/a>. So to avoid mindless munching<\/a>, you\u2019ve got to determine the causes of your cravings and be set up with strategies to subdue them. Read on for tips to help you do just that.<\/p>\n

1. Ask Whether You\u2019re Hungry<\/b><\/h3>\n

It might seem simple, but people often neglect to determine their level of hunger before they start noshing. \u201cTake a three-minute time-out and ask yourself, \u2018What do I want?\u00a0How am I feeling?\u2019\u201d advises Caroline Cederquist, M.D., a Naples, Florida\u2013based physician who specializes in weight management<\/a>. \u201cIdentifying that there may be no actual hunger is the first step in not giving in to every craving.\u201d Keep in mind, though, that you very well could be starving and need to eat a full meal, says Wansink; if that\u2019s the case, try consuming a healthy dish and then reassessing your desire.<\/p>\n

2. Consider What Your Body Needs<\/b><\/h3>\n

\u201cAll cravings are important because they give you clues to what you\u2019re feeling but also what\u2019s happening in your body biochemically and metabolically,\u201d says Cederquist.\u00a0Some are a sign that your body needs more of certain nutrients<\/a>. For instance, a strong taste for red meat<\/a> could be a hint that you\u2019re low on iron<\/a>.<\/p>\n

A blood test can measure whether you need to load up on any vitamins or minerals<\/a> in particular. These sort of cravings that suggest a nutrient deficiency generally only occur in cases of extreme deprivation or pregnancy<\/a>, though, notes Cederquist.<\/p>\n

RELATED: <\/b>5 Healthier Ways to Detox (That Aren\u2019t Juice Cleanses)<\/a><\/p>\n

3. Pay Attention to What You Crave<\/b><\/h3>\n

Your want for certain types of fare could also be a warning sign that you have a health issue worth addressing. If you\u2019re constantly reaching for sweets<\/a> and starchy foods, for example, it might mean that your body isn\u2019t metabolizing carbohydrates<\/a> normally, says Cederquist. That means your body isn\u2019t able to move glucose into your cells for energy, so you end up feeling deprived and wanting to eat more <\/i>carbs<\/a>.<\/p>\n

\u201cThis can occur even after someone has eaten a full meal,\u201d she says. \u201cIt makes people think their cravings must be emotional, but it\u2019s not necessarily the case.\u201d<\/p>\n

If you feel that might be the culprit behind your cravings, see a medical professional.<\/p>\n

4. Stop the Train of Thought<\/b><\/h3>\n

Once a craving comes on, says Wansink, \u201cWe tend to keep imagining what it would be like to eat the food we have in mind \u2014 the texture, crunch, smoothness, richness<\/a>, and so forth.\u00a0Doing that makes the craving more extreme.\u201d Therefore, distracting yourself from the thought can be enough to make you forget about it. He advises chewing sugar-free gum, as simply having something in your mouth will eliminate your ability to imagine having food instead.<\/p>\n

RELATED: <\/b>Does Intermittent Fasting Really Work?<\/a><\/p>\n

5. Look for a Distraction<\/b><\/h3>\n

Before you start nibbling on whatever your mind wants, take a few minutes to drink a glass of water<\/a> or walk around the block. These two steps help, says Cederquist, because they separate you from the craving. \u201cThat separation gives you the time and space to reflect upon the healthy diet you\u2019re trying to maintain and how eating this food might take you off-course from that plan,\u201d she says.<\/p>\n

Another option is to sip something warm, like a cup of herbal tea<\/a>.\u00a0Drinking a hot beverage takes time, is filling, and stimulates the vagus nerve \u2014 which helps manage digestion and can decrease cravings, especially for sugary foods, says Cederquist.<\/p>\n

6. Cut Yourself a Break (But a Small One)<\/b><\/h3>\n

If you\u2019ve assessed your hunger, waited and can\u2019t kick the craving, it\u2019s time to give in \u2014 but in small doses. \u201cTry eating only one-fourth of the portion size you really want, then put the rest away and distract yourself for 15 minutes,\u201d suggests Wansink. \u201cSee how you feel after that time has passed. Chances are, you\u2019ll be equally satisfied as if you had eaten the whole thing.\u201d<\/p>\n

RELATED: <\/b>7 Weight Loss Tips When the Scale Won\u2019t Budge<\/a><\/p>\n

7. Prevent Food Cravings in the First Place<\/b><\/h3>\n

One of the questions you should ask yourself when you first detect a craving is what you already ate today that could be triggering it. For example, eating candy or desserts can spur the craving for more sweetness, especially when eaten on an empty stomach, says Cederquist. To sidestep that kind of reaction in the future, she recommends including protein<\/a> and fiber<\/a> in every meal and snack<\/a>; doing so can limit subsequent cravings by decreasing the blood sugar<\/a> response.<\/p>\n

If you follow these tips and still feel compelled to devour certain foods, Cederquist recommends consulting your doctor; he or she can test your levels of glucose, insulin, glycohemoglobin, triglycerides, and HDL<\/a> \u2014 which can all be helpful to identify conditions such as metabolic dysfunction<\/a>. Making a diagnosis like that can be your first step in figuring out a meal plan that can negate those nagging cravings and keep your weight in check<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Food cravings for not-so-healthy treats can be the downfall of your diet and nutrition. Learn how to stop mindless munching with these expert tips. <\/p>\n","protected":false},"author":39,"featured_media":33032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,9,427,18],"tags":[41,51,229,87,341,381,285],"class_list":["post-33029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","category-recipes","category-snacks","category-weight-loss","tag-diets","tag-food-choices","tag-mindfulness","tag-snacks","tag-tax1living-well","tag-tax2low-carb-diets","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/33029","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=33029"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/33029\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/33032"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=33029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=33029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=33029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}