Welcome to another weekend short of The Matter Over Mind Experience
I am your host, Master Trainer & Weight Management Expert, Narado Zeco Powell
This weekend, I will explain some simple changes you can make that can help to lessen or even prevent cravings
So, if you can’t seem to put that fork down or you can’t look away from the piece of pie, you may want to try these tactics
I will list these out:
- Stay hydrated
Thirst is often confused with hunger cravings
If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.
You may find that the craving fades away, because your body was actually just thirsty.
- Eat More Protein
Eating more protein may reduce your appetite and keep you from overeating.
It also reduces cravings, and helps you feel full and satisfied for longer
One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly
Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%
Also, the desire to snack at night was reduced by 50%
- Distance Yourself
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else.
Some studies have also shown that chewing gum can help reduce appetite and cravings
- Get Quality Sleep
Your appetite is largely affected by hormones that fluctuate throughout the day.
Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings
Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep
- Eat Complete Meals
Hunger and a lack of key nutrients can both cause certain cravings.
Therefore, it’s important to eat proper meals at mealtimes.
This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating
In addition, a complete meal can help you keep your blood sugar steady
- Keep your blood sugar steady
Eating in a way that eliminates or lessens blood sugar spikes is vital in limiting hunger
I have discussed this in the past
Here are some ways to accomplish this
- Eat complete meals (fats, protein, veggies)
- Never eat carbs by themselves
- Only eat carbs that are low on the GI Index
- Manage stress
- The bulk of your training should be in zone 2 or strength training
These tips can help you.
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