There’s nothing worse than repeatedly having hunger pangs, and craving every sugary, fatty and salty treat available when you’re trying to live a healthy lifestyle.
What causes this is ghrelin – a hormone responsible for increasing appetite, which is released in the stomach and signals hunger to the brain.
The good news is there’s things you can do to stay on track. Keep reading to find out what these are, and most importantly start putting it all into practise:
- SLOW DOWN
Stop eating so quickly. It’s logical but all too often overlooked. Rushing meals can actually lead to you eating more since the stomach doesn’t have enough time to signal to the brain that it’s full. So eating your food slowly and more mindfully makes it more likely that you’ll eat a sensibly sized portion.
- DO HITT TRAINING
High-intensity interval training (HIIT) is the most efficient way to burn body fat. Not only is HIIT far more enjoyable than steady state cardio, but it helps you better control your hunger hormone ghrelin, making it less likely that you’ll raid the cookie jar.
- GET PROPER SLEEP
The importance of sleep can never be underestimated. Studies show that being sleep-deprived tends to make us more likely to snack throughout the day, and also increasing our need for calorific foods. So aim for 7-8 quality hours per night to help keep those cravings at bay.
- STAY BUSY
Ever noticed that you snack and nibble more when at a loose end? Boredom is one of the most common triggers for overeating so stay busy!
- REDUCE STRESS
Another common time people tend to experience cravings is when stress sets in. On top of this, it often leads to poor food choices. Overcome stress by getting outdoors amongst nature, practicing meditation, doing some yoga and deep breathing work.
- CONSUME FOODS THAT CURB CRAVINGS
There’s definitely certain foods that help you feel fuller which in turn minimises cravings. They tend to be foods that are rich in fibre and take longer to digest. Here’s three I’d recommend:
Lean proteins: high-quality lean proteins such as organic chicken, beef, lamb, fish etc are great options for multiple reasons. They provide a fantastic range of lean muscle building amino acids and also the denser texture of proteins means it takes longer to digest so keeping you full for longer. Also, their healthy fats are going to help with satiety.
Sweet potato: this is a great carbohydrate source because it is high in fibre, another staple in improving satiety. They also contain manganese which is known to support appetite control.
Greens: having some greens such as asparagus, kale and broccoli doesn’t just provide you with lots of micronutrients which are essential for health, they also give you a great intake of insoluble fibre which makes you feel fuller for longer. My advice is to consume a good cross-section of green vegetables in order to boost satiety as well as health and digestive function.
So there you have it – 6 tips to curb cravings. Keep me posted on your progress and if you need any advice specific to you don’t be afraid to reach out. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728.
Love Gaynor x
