How to Deal with Food Cravings

Four Ways To Finally Kill Your Food Cravings

You’re sitting at your desk going on and about your daily activities when suddenly, out of nowhere, you’re overwhelmed with the need and urgent desire to devour a full plate of salty French fries. Your mind couldn’t stop thinking about the treat. So you think “maybe I’ll have just a bite. Or maybe I’ll eat all of it and skip dinner later tonight”. Life will be a lot easier if our mind is wired to crave healthy food, but it’s a daily struggle to hold ourselves from junk food. The problem arises when you have little to no control over your craving on a daily basis, you’re basically setting yourself up for serious health issues like heart disease, high blood pressure, diabetes, cancer, etc. Every time you give in to a craving you re-enforce the neural pathway to eat this way. Meaning, it makes it more difficult to stop giving into the cravings. You don’t have to go down this road, food cravings do not have to rule your life, and there are scientifically backed methods to deal with cravings effectively.  There are four schools of thought on dealing with cravings and I suggest you implement parts of them all.

#1 Distract Yourself

The first is to distract yourself with another activity (walking, reading, TV, etc.). TV usually isn’t the best choice if you associate TV with mindless eating. You can also take a series of deep breaths, do a quick workout, dance to an upbeat song, take a brisk walk or even jog. Exercise has been shown to release Dopamine the “feel good” hormone that can actually help suppress the craving.  To be honest with you, this is more of a short term tactic and doesn’t often create lasting results BUT it can still be useful.

In a study recently conducted, researchers found out that spending at least 10 seconds thinking about something else apart from the cravings actually works effectively in getting rid of the craving altogether. Moreover, cravings usually last about 10 minutes, so distracting yourself by engaging in a visually interesting game interferes with the mental processes that support that craving. Jackie Andrade a psychology professor at the University of Plymouth pointed out that such visually engaging activity like playing a game on your phone can actually reduce your carving levels to about 20 percent. He concluded by saying it’s difficult to think about something vividly while simultaneously engaging in another mentally stimulating activity.  Just distract yourself with anything. The activity does not matter, what does matter is engaging in an activity that takes your mind off the craving.

#2 Mindfulness

The other, and in my opinion, more important and effective route is to actually sit with the discomfort of the craving without running away from it. This is a mindfulness activity. While this experience can be uncomfortable, it has been shown in research to be very effective and have long-lasting effects. Mindfulness is generally the practice of been self-aware and being in the present and it can be used to effectively deal with food craving. A research study at Indiana State University focuses on the effect of mindfulness before eating when or when cravings occur. The focus is on an individual’s awareness of beliefs, behaviors, and emotions associated with food intake. There are several ways by which you can practice mindfulness. My favorite way of doing this is to grab a pen and paper and write out the following:

  • What am I noticing about my emotions right now?
  • What am I noticing about my thinking right now (what thoughts am I experiencing)
  • What do I notice in my body (what sensations might I be experiencing)
  • What does my intuition tell me (the gut check)

Then observe. Watch how these things shift and change, become acutely aware of the shifting and changing and notice that by not giving in to the craving that the world is okay. At first, this will feel very difficult, but with regular practice, you can turn these cravings into milli-second automatic responses and move onto healthier choices.

In other words, do not rush through the cravings and or ignore them but rather be with them, make friends with your cravings. Just like an enemy, keep your friends close but your enemies’ closer. The more you know your cravings the less control they have over you and the less myterious and unexplainable they become. Then if your cravings still persist ask yourself the questions contained in this article:

https://healthytransformations.ca/4-important-questions-to-ask-yourself-before-eating-anything/

Remember, just because you have a craving doesn’t mean you need to act on your thoughts. It is also important to have healthy alternatives to suppress cravings. You can develop different strategies to overcome the urge to eat. For instance, you can think about the long-term negative effects or the immediate reward you gain by sticking to healthy food choices. Focusing on both your long-term and short-term health goals can also effectively help to curb the cravings.  I would suggest creating a plan around cravings. For example,

“When I am craving popcorn I will do [fill in the blank with lots of ideas of what you can do, including the two suggestions above].” Writing plans out has been shown to be more effective than thinking about them.

#3 Bacteria in the Gut

It is also important to note that cravings can also be caused by the imbalance in gut bacteria. Gut bacteria are known as “microbiome” and they are a critical part of the digestive system. These bacteria play an important role in the body by contributing to your overall well-being. However, not all bacteria in the body are harmless, specifically, there are some strains of bacteria that can cause you to crave what they need to survive such as sugar, carbs, candy, etc. that can be easily broken down and absorbed.  To deal with these harmful bacteria, you need to starve them off by minimizing the intake of sugar and carbs in your diet while consuming a probiotic supplement regularly to keep off the harmful bacteria.

#4 Tracking & Planning

I have found out that planning and tracking your food in a journal can be an effective way to curb food cravings. Endeavor to write down everything you eat throughout the day in a food journal. Most times we tend to consume food quickly and forget about them especially if we’re motivated to eat by cravings. But remembering that you’ll have to come back to your food journal may actually reduce your desire to eat it in the first place. With constant practice, you will find out that your ability to resist cravings will become stronger over time— just a muscle that is consistently trained. Think deeply about your habits and nutritional needs to find out whether there are some observable risk factors that can be eliminated to curb cravings and have a more satisfying appetite.

References

http://www.eecs.qmul.ac.uk/~ahsu/papers/Chi_iCrave_PostReviewFinal.pdf 

More Questions?

Feel free to reach out and ask us.

More About Christopher James Lawrence

Christopher James Lawrence is a Co-Founder of the Healthy Transformations Programwith Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.

How Food Has Changed Over The Years

FAST-FOOD HAS CHANGED: WERE YOU READY?

With the hectic lifestyles and time consuming acts people engage in, timesaving products are in high demand. Fast foods are relatively the first option when it comes to feeding. There has been an increase in the rate of growth in consumer’s expenditures on fast food. Fast food is the name given to food that can be prepared and served quickly. Fast food might seem harmless (said nobody ever!), satisfy your hunger and be cheap but it has other consequences beyond just gaining some kilos. It has been reported previously that fast foods independently purchased by adolescents are often unhealthy, forbidden or frowned upon by parents.

What is the fast-food climate?

Eight in 10 Americans eat fast food at least once a month and half eats it once a week. Today, more than 160,000 fast- food restaurants feed more than 50 million Americans each and every day, generating sales of more than $110 billion dollars annually. Leaving home cooked meals for snacks is the major trend, for over 25 years, people have depended on burgers, fries, pizza and sweets than we do on home cooked meals. As good as fast food seem, its effects is on the high side, unlike in the 1950s less than 10% of Americans were overweight

According to the National Bureau of Economic Research, the generally persistent upward trend of Americans’ weight began after World War II. In the 1950s less than 10% of Americans were overweight or obese. As fast- food restaurants and processed foods took control of our diets, the numbers increased. So much so that now more than 60% of American’s are considered overweight or obese and believe it or not, more than 50% of Canadians are now overweight or obese as well.

What about making food choices?

Making food choices can be complex and influenced by many factors that affect our choice of foods. They include the following:

  • Taste rules: majorly, we choose what we eat because we like the way it tastes or the way it feels (crunches or melts usually). Taste preferences started since we were born, as babies, we have preferences for sugar and fats. Therefore, it is inborn but nevertheless, eating healthily requires discipline. You can teach yourself to love the taste of healthy food and know easy and healthy eating techniques.
  • Favorite foods: most of our favorite foods are food that give us joy and only few people have fruits and vegetables as their favorite.  However, we can keep our favorite food as part of healthy diets by changing your tastebuds to enjoy leafy greens as a favourite (Yes! It is possible!)
  • How it looks: Most times how yummy a food looks attracts us to it. Most times even when we are full, we get attracted to some foods again because they look too good to be ignored which has nothing to do with hunger or being full.
  • Cost and convenience: people that do not have time for shopping and cooking choose time saving foods. If you follow the trend, then people in this category tend to rely more on fast foods which are unhealthy for them. For your health sake, you can visit quick serve restaurants where you get nutritious soup, salad and sandwich that won’t sabotage your diet.
  • Too many choices: studies have reported the greater the variety of foods, the more we tend to eat. In addition, meals that are monotonous do not lead to the act of overeating. Most people consume food the way they see it. A visit to the buffet restaurant, they end up sampling all the food they could lay their hands on. To satisfy all form of curiosity, keep the variety of food to the barest minimum level.
  • Social settings: Humans tend to eat more outside the house. Some studies reported that the size of food we eat increase with the number of people at the table. Also, when you dine with people that are conscious about their meals, we tend to grow the habit which will help us a lot. 

More on obesity because not enough can be said about it right now!  (It’s killing us!)

Obesity:  fast food is the number 1 leading cause of obesity in the world. Studies have shown that obesity rate has increased drastically and this is linked to consumption of fast food and sugar. In the United States unlike in the early 1960s when obesity among adults was 13 percent while in 2016, it rose to 40 percent and fast food were often blamed for this increase. Fast foods contain high carbohydrate and fat which makes it become the biggest contributor to obesity and people increasing in weight.

What’s in your food (or not in your food)?

Contents of the fast foods: poisonous ingredients are often contained within different types of fast foods. Majorly these poisonous contents of fast foods are actually poisonous to the human body until it is combined or sprayed with something else.

Low in nutrition value: in most cases, these fast foods are always low in quality nutrition values. it lacks major essentials required by the body such as vitamins and minerals.

Artificial trans-fat: most fast foods add artificial trans-fat to their food and most of these trans-fat is created through harsh chemical process. Which are not suitable for human consumption.

How it’s affecting you…

Brain cells and functions: Abandoning fast foods can help protect your brain cells and improve your brain functions. The consumption of organic foods provides you with a lot of nutrients, anti-oxidants, vitamins and minerals that contribute to proper bodily health in one way or the other. It also protects the fat in your brain, improve things like concentration, memory, focus and energy.

Want more reading?

Check out this article on the four ways fast food has changed over the years. It’s troubling!

References

Bartleby writing, 2008. Literature reviews on fast food industry

Kumar H, palaha R and Kaur, A. 2013. Study of consumption, behavior and awareness of fast food among university hostlers.

Christ S. 2019. stop eating fast food: why fast food is slowly killing you

Tidy, C and Jackson, C. 2016. Healthy eating

Western D. 26 reasons to finally stop eating junk food.

Zelman K. M. why we eat the foods we do

More Questions?

Feel free to reach out and ask us.

More About Christopher James Lawrence

Christopher James Lawrence is a Co-Founder of the Healthy Transformations Program with Dr. Mike Breen.  He is also the Chief Value Officer and Founder of Change My Life Coaching and Co-Founder of Change My Business Coaching — a fast growing whole-life, leadership and business coaching company, and the only one of it’s kind.  He is also the author of “Go Beyond Passion: Discover Your Dream Job”.  Christopher is a Certified Master Coach Practitioner (CMCP), trainer and facilitator, and a passionate public speaker that truly cares about the success of each and every single person he comes into contact with. You can reach him here.