Your carefully planned diet can be wrecked in short order when you give in to cravings for sugar, caffeine, alcohol and other temptations. Cravings result when your body is deficient in the hormone leptin (which signals you're full) and/or produces excessive ghrelin (an appetite trigger). While these hormones are part of your human survival mechanisms, cravings are less than helpful when you’re trying to curb your appetite. If you are struggling with a serious addiction such as alcoholism, please seek professional help. If you're addicted to nicotine you may also benefit from professional treatment. Many cravings, however, can be addressed using a wide variety of methods.
Steps
Method 1
Method 1 of 4:
Curbing Cravings Quickly
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Pop a piece of gum. Chewing gum can trick your brain into feeling satisfied, especially if you have a craving for sugar. Choose sugar-free gum and pop a piece whenever you get the urge to indulge in a dessert or that afternoon cupcake.
- Chewing gum is also a good way to keep your mouth occupied when you might otherwise want a cigarette or an alcoholic drink. If you feel like you always need to have something in your mouth, gum may be a relatively harmless way to redirect your habit.
- Avoid using peppermints or breath mints as a way to curb your cravings. They often contain more sugar than gum, and this exposure to sugar can make your cravings worse. Sugar will also harm your teeth.
- Use caution if you have a history of jaw soreness or related medical issues. Gum chewing can worsen disorders that cause your jaw to pop or click.
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Brush your teeth. Since the aftertaste of toothpaste doesn’t pair well with the flavor of food, brushing your teeth when you get a craving is a way to temporarily put a stop to your craving. The flavor in your toothpaste can also trick your body into believing a craving has been satisfied. [1] X Research source Carry a toothbrush and toothpaste to use when big cravings hit.
- Brushing your teeth too often can wear out the enamel. Don't rely on this method too many times in one day.
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Drink water. It is common to feel hunger cravings when what your body really needs is water. If you tend to be a little dehydrated, start drinking water when you feel cravings coming on. The liquid will make you feel more full. As an added benefit, cold water will stimulate your metabolism as your body warms the liquid to body temperature.
- Flavor the water with a squirt or two of lemon to add some flavor and make this trick even more effective. Giving it an actual taste will make you feel as though you've consumed something slightly more filling than water. [2] X Research source
- Try green tea or another unsweetened beverage if you find yourself wanting some variety.
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Sniff a food-scented candle. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories over the course of a week. Keep a food-scented candle such as vanilla, green apple, or banana nearby and sniff it regularly. If you are a stress eater, close your left nostril and inhale through your right to reach the portion of your brain that processes emotions. You will likely reduce both your anxiety and your appetite.
- Food scented lotions, lip balms and other, similar products may also be useful.
- Try keeping a small bottle of cinnamon or peppermint essential oil on hand for when intense cravings hit.
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Indulge a little. Food cravings, in particular, aren't always a bad thing. Sometimes you crave something because your body needs it. Even if it's not something you strictly need, more often than not, a little bit won't hurt. It may seem counterintuitive, but many people have fewer cravings when they indulge slightly. A small concession to your craving might prevent you from overindulgence later.
- Consider combining the food you're craving with something healthier. For example, if you're craving chocolate, melt some chocolate chips and dip strawberries in the melted chocolate. Eating fresh fruit with your chocolate is a better choice than having a big slice of chocolate cake.
- Complete restriction can lead to heavy cravings and subsequent binge eating.
- Indulging is not a good idea if you're dealing with cravings related to nicotine or alcohol addiction. In this case, indulging even a little will intensify your cravings.
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Try urge surfing. This technique can help you get through an intense craving of any kind, whether what you crave is sugar, alcohol or nicotine. Instead of trying to push the craving from your mind, let it wash over you like a wave, and imagine yourself “surfing” it.
- Notice where in your body you are experiencing the craving and what the sensations are like. Repeat back this information to yourself.
- Focus on one area and describe, in detail, the sensations you are feeling. Notice any changes that occur as you continue to experience the sensations.
- Repeat this process with each distinct area in which you experience the craving.
- Over time, you'll learn to better recognize the way you experience cravings. Doing so will enable you to cope with them until the waves of sensation pass. [3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Method 2
Method 2 of 4:
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Determine whether you're consuming enough calories. Eating fewer than 1,000 calories per day or eliminating entire food groups (carbohydrates, for example) leaves your body prone to cravings. Food restriction decreases your body's production of appetite-reducing leptin by as much as 22 percent. As a result, you'll tend to consume more calories when your cravings become overwhelming.
- Lift any bans you've placed upon food groups. Replace prohibitions with reasonable limits on your consumption — instead of banning dessert altogether, for example, share a piece of pie with two friends.
- Don't attempt to "eat around" cravings by substituting low-calorie imitations. If what you really want is a milkshake, eating yogurt likely won't help — and you may actually consume more calories in your attempt to compensate. [4] X Research source
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Make yourself wait. Sometimes it helps to tell yourself you're allowed to have the food, drink or cigarette you're craving in just 10 or 20 more minutes. When 10 or 20 minutes elapses, tell yourself the same thing. Keep delaying gratification until you've taken off the craving's edge. This method is good to have in your pocket for any type of craving, but especially nicotine cravings. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Eat lean protein for breakfast. Studies show that eating lean protein, like eggs or turkey, will help you feel full for the rest of the day, and make you less likely to give in to cravings later. It's important to eat soon after you wake up, rather than waiting until mid-morning, to get the full anti-craving effect.
- Starting your day with protein and healthy fats causes your body to maintain a healthy blood sugar and continue craving those wholesome foods all day. Starting your day with heavy sugars/carbs, will do the opposite and cause carb cravings.
- Try making a healthy breakfast with eggs or lean meat. Yogurt is another good option for your morning protein.
- Eat a handful of nuts or a protein shake if you’re on the go and in need of a protein fix.
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Eat more grapefruit. Grapefruit has properties that inhibit insulin and keep you feeling full. While going on a grapefruit-only diet isn't healthy for your system, there's no reason not to incorporate grapefruit into your daily routine.
- Try eating a half a grapefruit for breakfast or as a mid-morning snack.
- For best results, avoid adding sugar to your grapefruit. Also, be sure to eat whole grapefruit and not just the juice, which has a lot of sugar on its own.
- Grapefruit can have a negative interaction with certain medications (including some antibiotics, cancer medications, and heart drugs), [6] X Research source so check with your doctor or pharmacist before you increase your grapefruit intake.
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Consume whole foods. The fiber in whole fruits and vegetables keeps you feeling full longer than foods without fiber, and helps stave off cravings. Even alcohol cravings may be related to having low blood sugar. Have a serving of fruits or vegetables at every meal, and eat whole grains instead of refined white flour.
- Be sure to eat whole fruits; don’t just drink the juice. The juice alone has too much sugar.
- Go for blueberries, strawberries, apples and pears, all of which are low on the glycemic index. These delicious fruits are good stand-ins for dessert and can help take the edge off a sugar craving. [7] X Research source
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Snack on almonds. Studies show that eating a handful of almonds helps to keep hunger at bay. [8] X Research source Keep a bag on hand so you can turn to it during those times when you think you're in danger of eating a whole pie.
- Choose raw or roasted almonds without salt for the healthiest version of this snack.
- Roasting almonds with a dash of honey creates a healthy snack that also helps with sugar cravings.
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Add spice to your foods. Incorporating a variety of flavors, especially hot spices, will satisfy your palette and keep you feeling full longer than bland food. Try adding hot sauce to spice things up. If you're not into heat, just start using more spices in general. Oregano, basil, mint and sage all add depth to your food, making you less likely to need to eat as much to feel full.
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Suppress your hunger with fat. It might sound counterintuitive, but it's important to eat fat to stave off cravings. If you try to eliminate fat from your diet, your cravings will heighten and become almost unbearable. The key is to eat foods containing omega-3 fatty acids such as fish, avocados and nuts. The oleic acid found in nuts, olive oil, and avocados also suppresses hunger. Steer clear of trans fats found in fried fast food and snack food.
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Try dark chocolate. It has properties that keep you from eating too much, so you can satisfy your craving without going overboard. [9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Look for chocolate bars that contain at least 70 percent cocoa, though; any less than that, and the sugar content will be too high to call this option "healthy."Advertisement
Method 3
Method 3 of 4:
Substituting Positive Behaviors
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Find ways to help others. Focusing upon others' needs is a wonderful way to reduce your fixation upon your own cravings. Helping others produces the feel-good chemical dopamine in your brain. Your happiness will divert your brain from cravings.
- When a craving hits, ask yourself "What can I do to help someone right now?" [10] X Trustworthy Source Recovery.org Resource run by the American Addiction Centers organization providing people with educational resources about substance abuse Go to source Perhaps you might call an elderly relative or write a letter. Maybe you can perform an act of kindness for your partner or a friend.
- Build opportunities to help others into your regular routine. Consider volunteering for an organization with a mission you find appealing, or find ways to help out at work or at school.
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Exercise regularly. Exercising not only burns calories, but also suppresses your appetite for up to two hours following a high-intensity workout session. Aerobic exercise suppresses the appetite hormone ghrelin. Maximize the impact of your workout by alternating high-impact intervals with brief periods of rest.
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Stimulate your happiness with music. Women, in particular, tend to experience strong emotional reactions to music. Create an upbeat playlist that you can listen to when cravings strike. The music will distract you and provide an emotional release, redirecting your brain. [11] X Research source
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Develop a mantra. Create a message to repeat to yourself when cravings hit. Mental conditioning can take time to become effective, but as you continue to repeat your message it will sink into your consciousness and help redirect your energy from cravings.
- Target the effects of succumbing to your craving — "A moment on the lips, a lifetime on the hips" would be one example. [12] X Research source
- Consider positive messages you can substitute for the negative feelings associated with your cravings. Remind yourself of your best attributes or qualities. For example, you might train yourself to remember, "I am a compassionate person. I keep my body healthy so I can serve others well."
- Visualize yourself as healthy. When you begin to experience a craving, consciously tell yourself, "Stop!" Then replace the image of your craving with a healthy image. Over time, this image will sink in and override the craving. [13] X Research source
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Seek connections. Humans need community in order to thrive. Networks of friendship and shared interests will help you manage stress and fulfill your needs in positive ways. [14] X Trustworthy Source Recovery.org Resource run by the American Addiction Centers organization providing people with educational resources about substance abuse Go to source
- Consider your interests. Do you enjoy art? Music? Reading? Playing a sport? Research opportunities for becoming involved in activities you enjoy.
- Contact a friend when you feel the urge to succumb to your cravings. You'll distract yourself and replace a negative impulse with a positive connection.
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Distract yourself. Do you tend to turn to food, alcohol or other substances when you're bored? Staying busy is one of the best ways to curb cravings. If you’re on the go, you won’t have time to worry about what you’re craving. Fill your schedule with activities that require you to be up and about.
- If you spend a lot of time sitting at a desk, mix things up by going outside for quick walks throughout the day. Doing so will prevent you from becoming bored and giving in to cravings.
- Meet with people in person instead of talking on the phone or texting, since it's easy to eat and use the phone at the same time.
- Examine the foundations of your craving and target your distractions accordingly. After all, when you crave you are hoping the object of your craving will make you feel better. If you're craving chocolate and recognize that you're actually lonely, taking a solo walk likely won't help — but visiting with a friend probably will. [15] X Research source
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Method 4
Method 4 of 4:
Making Lifestyle Changes
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Get more rest. When you get a full night’s sleep, you’re less likely to overeat the next day. Aim to get seven or eight hours of sleep each night. You'll be more in control of your dietary choices the next day, and less likely to indulge in the foods you crave. [16] X Research source
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Bust your stress. Are you a stress eater? Many people are, and it's one of the main culprits when it comes to giving in to a craving. If your food cravings are tangled up with your emotions, you might be using eating as a way to relieve stress. You’re training your body to “need” food to get through tough times. Instead of reaching for a tub of ice cream when you’re feeling sad, find healthier forms of stress relief.
- Perform a brief bout of exercise, like a quick jog or even a set of jumping jacks and push-ups. Think about how much better you’ll feel after exercising than you would after overeating. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Meditate when you're stressed. Focus on the source of the problem, rather than trying to fix it by giving in to your craving.
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Steer clear of triggers. If there's a certain place that reminds you of the item you're craving, avoid it for awhile. You may not experience cravings as often if you stay in environments that don't carry past baggage. Avoid the places and situations that make you want to cave in to your cravings.
- If you have a food craving, this might mean spending less time in the kitchen, removing any tempting foods from your house, avoiding the junk food aisles at the grocery store, and not driving past your favorite ice cream place on the way home from work every day.
- To quell cigarette cravings, avoid going outside to the location where you used to take your smoking breaks.
- If you have alcohol cravings, stay away from the bars and restaurants where you like to indulge in a few drinks. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Get support. If your cravings are so extreme that you feel they are affecting your mental and physical well-being, there are organizations that can help. Seeking outside help can be especially useful if you're trying to quit eating, smoking or drinking a particular substance for good.
- If you're worried you might have an addiction it's important to get help. If you've tried a variety of methods for coping with your cravings and they have failed to have any effect, you may be dealing with an addiction and not just a garden-variety sense of craving. Seek counseling, or find a local 12-step group that focuses upon the object of your addiction.
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Tips
- Cravings can be emotional or physiological. For example, one person might crave something sweet because they're stressed out, while another person could crave something sweet because they're physiologically addicted to sugar. Determining what specifically triggers your cravings can help you determine the best way to stop them. [19] X Expert Source Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 26 March 2020.Thanks
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References
- ↑ http://www.fitday.com/fitness-articles/fitness/weight-loss/7-mental-tricks-to-stop-cravings-now.html
- ↑ http://www.fitday.com/fitness-articles/fitness/weight-loss/7-mental-tricks-to-stop-cravings-now.html
- ↑ http://www.helpguide.org/mental/alcohol_abuse_alcoholism_help_treatment_prevention.htm#plan
- ↑ http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ http://www.mayoclinic.org/healthy-living/quit-smoking/in-depth/nicotine-craving/art-20045454
- ↑ http://www.webmd.com/news/20121127/grapefruit-some-medications-risky
- ↑ http://www.webmd.com/diet/13-ways-to-fight-sugar-cravings
- ↑ http://www.npr.org/blogs/thesalt/2013/10/24/240538905/almonds-for-skinny-snackers-yes-they-help-curb-your-appetite
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302125/
- ↑ http://www.recovery.org/pro/articles/how-to-stop-cravings-7-tips-from-an-addiction-expert/
- ↑ http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ http://www.fitday.com/fitness-articles/fitness/weight-loss/7-mental-tricks-to-stop-cravings-now.html
- ↑ http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ http://www.recovery.org/pro/articles/how-to-stop-cravings-7-tips-from-an-addiction-expert/
- ↑ http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454?pg=2
- ↑ http://www.mayoclinic.org/healthy-living/quit-smoking/in-depth/nicotine-craving/art-20045454
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 26 March 2020.
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