When we follow a diet it is very common to have a sudden desire to eat without being able to wait for dinner. An example could be going down the street and seeing some succulent chocolate cookies that make us immediately want to eat them. The question is how can we repress that desire?
Learn about a series of guidelines to eliminate these sudden cravings in order to bring any type of diet you want to start to fruition.
12 guidelines to avoid cravings during a diet
1. Drink
Drinking is one of the potential keys to dieting. The drink that we incorporate into our body must provide us with energy and vitamins.
The following list contains certain types of tea recommended to drink during a diet:
- Green Tea – Has been shown to be great for suppressing appetite and helping to burn fat.
- Oolong tea or blue tea : Consuming a cup of this tea an hour before exercising increases fat oxidation by 12%.
- Black tea : black tea reduces blood sugar levels by 10% for 2 and a half hours, this makes you feel fuller and avoid eating later.
2. Tense your muscles when tempted
A lot of people get tense every time a desire is activated. According to a published study, people who tighten their muscles (it doesn’t matter which one) by trying to exercise self-control in their choices are better able to overcome temptations. Researchers speculate that this may be due to unconsciously associating tense muscles with willpower.
3. Call a family member or acquaintance.
Hearing the voice of a relative or acquaintance generates a release of oxytocin in the brain, the hormone that elevates mood and reduces stress. In turn, it is related to the hormone called leptin, which is responsible for increasing satiety.
4. Try challenging hobbies
The Stamford researchers found that playing video games stimulates the emotional system of the brain , mainly the part responsible for the desire to consume food. In this way, playing a challenging puzzle game or trying to solve crosswords or anagrams will help your brain to be busy while you think of the perfect word or search for the perfect fit.
5. Take care of your willpower
According to a study from Case Western Reserve University, less willpower can be found at the end of the day than at the beginning of it, which can make you more exposed to, for example, bingeing at night.
How is this to be avoided? Trying to minimize the situations that decrease your willpower . Make decisions and stick with them, such as choosing to eat healthy foods. In this way, you will be able to take care of your willpower.
6. Practice forgiveness and kindness to others
The emotional side of your brain can add points to your diet. For example, have you had a fight with a friend, family member, or coworker? In that case, try writing a letter to ease your feelings. Along these lines, a study reveals that focusing on forgiveness helps people increase attention and reduce anxiety. You are also less likely to eat in response to what is going on around you.
Another tactic to reduce cravings is kindness. For example, help your neighbor with grocery bags, supplement your skills with a co-worker, or simply volunteer at a charity. Research shows that using kindness techniques can reduce the frequency of the food instinct . In fact, to achieve this, you just have to think about doing something generous, your hormones will immediately secrete serotonin and dopamine for the benefit of your body.
7. Laugh and be happy
Scientists say that laughter could reduce appetite by activating serotonin. Find a funny video or go to a funny monologue and you will see how good it is to burn calories this way.
8. Get moving
According to research from Loughborough University, the act of running increases the production of peptide YY (an appetite suppressant) and reduces ghrelin (an appetite stimulant).
That study also found that strength training also reduces ghrelin production by up to 25%. Don’t you like to run? Try yoga. Scientists at the Fred Hutchinson Cancer Research Center found that people who practice yoga have more controlled eating habits.
9. Walk while you work
During work, it is advisable to walk, since the more you are seated, you are more likely to have more appetite. In fact, researchers at the University of Missouri found inactive people significantly increased their blood sugar levels – 26% on average – which can make you feel hungrier.
When you feel that sensation, try taking a breath in the fresh air or visiting a co-worker, this way you will feel better and reduce the feeling of hunger.
10. Focus on your nose
Scents can have a strong effect on the brain and stomach. Research shows that lighting candles scented with peppermint, banana, green apple, or vanilla can trick the brain into thinking you’ve eaten . The same goes for smelling dark chocolate instead of eating it, which is more effective in lowering the ghrelin hormone.
The scent of jasmine , meanwhile, has specific powers to decrease hunger , reduce anxiety and increase energy.
11. Sunbathe
Stress causes the body to produce the hormone cortisol, which is responsible for resistance to leptin. Research shows that sunlight can reduce stress, so finding a bright, sunny space for 10 minutes is an easy way to curb cravings.
12. Improve your wardrobe
A study from the University of Southern Indiana found that formal dress can make you feel more respected, productive and competent than less formal dress. Giving yourself more confidence can translate into improving the results of your diet.
References
- Julia Westbrook. “12 Weird Ways to Halt Hunger.” For Bicycling. [Revised July 2016]
