8 ways to stop cravings and gain control of your weight
Do you often find yourself succumbing to cravings that sabotage your weight loss efforts? You're not alone. Managing cravings is a common challenge many individuals face on their journey towards a healthier weight. The good news is, that with the right strategies, you can conquer those cravings and take charge of your weight.
Certified Health Coaches can play an essential role in helping you to manage cravings, by working with you to identify your triggers and develop new healthy habits for long term success.
Below, we explore 8 proven ways to stop cravings and regain control over your eating habits.
1. Mindful Eating:
Practise mindful eating by paying full attention to the taste, texture, and aroma of your food. Slow down, savour each bite, and engage your senses. This practice helps you become more attuned to your body's hunger and fullness cues, reducing impulsive or over eating.
2. Balanced Meals:
Prioritise balanced meals that include a combination of protein, healthy fats, fibre-rich carbohydrates, and vegetables. This helps stabilise blood sugar levels, preventing drastic spikes and crashes that can trigger cravings. A good source of protein is essential with every meal to keep hunger at bay.
3. Stay Hydrated:
Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Drink plenty of water throughout the day to stay hydrated and curb false hunger signals.
4. Get enough sleep:
Adequate sleep plays a crucial role in managing cravings. Lack of sleep can disrupt hormones that regulate appetite, making you more susceptible to cravings. Aim for 7-9 hours of quality sleep each night. Have you noticed you crave more foods with sugar and/or caffeine when you have had a bad night’s sleep? Introducing a ‘sleep schedule’ or ‘sleep routine’ can help induce sleep such as having a bath, removing screens at least 1-2 hours before bed, reading a book and meditation.
5. Plan snacks mindfully:
When snacking, opt for nutrient-dense options like fresh fruit, vegetables with hummus, Greek yogurt, or a handful of nuts. Avoid keeping highly processed and sugary snacks within easy reach.
6. Stress management:
Stress can trigger emotional eating and cravings for comfort foods. Practice stress-reduction techniques such as meditation, deep breathing, yoga, or engaging in hobbies you enjoy.
7. Practice portion control:
Allow yourself to enjoy your favourite treats in moderation. Use portion control techniques like using smaller plates or bowls to help prevent overeating.
8. Stay active:
Regular physical activity not only supports weight management but also helps reduce cravings. Exercise releases feel-good hormones that can help curb emotional eating.
Remember, managing cravings and gaining control of your weight is a gradual process. Be patient with yourself and celebrate small victories along the way. By incorporating these strategies into your daily routine, you can develop a healthier relationship with food and make sustainable progress towards your weight loss goals.
At the Health Coaches Academy, we're dedicated to helping you achieve your wellness aspirations. Through our health coach certification you will receive personalised guidance and support to help you conquer cravings, make healthier choices, and transform your lifestyle.
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