36 Ways to Curb Your Cravings for Bad Foods
These tips will definitely help curb your cravings and keep you on the track, leading you to a successful EPXbody Challenge and subsequent permanent weight loss.
1. Get rid of all the bad foods you crave!
Just throw out all those snacks, candies, donuts and other bad foods that's making you gain weight and even if you still have strong cravings for those bad foods.
2. Eat more fiber (Raw Fruits & Veggies)
Fiber keeps you fuller longer and kills all your sugar cravings.
3. Make sure at least 30% of your diet is protein
People who drank either whey protein 90 minutes before being allowed to eat freely at a buffet table ate significantly less calories than those who did not drink whey protein. ( Be sure to have available EPXbody's delicious Nourish for your protein supplement--order some today!)
4. Drink more WATER
When you get dehydrated you will get very hungry because your body will increase your hunger pangs in an attempt to get more water to re-hydrate itself .
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 135 less calories at each meal.
6. Eat some fiber & protein and drink some water at ever meal to...
Regulate your blood sugar because when your blood sugar is out of whack you'll crave for more food which means you'll eat a lot more and gain more weight.
7. Eat a small meal every 2-to-3 hours
Doing this also regulates your blood sugar by giving you a constant supply of energy which really reduces your cravings and kills your big appetite.
8. Don't skip breakfast
Skipping breakfast makes your already low morning blood sugar drop even more and this will cause you to have massive food cravings for the rest of the day.
9. Drink Green Tea Instead of Coffee
Green tea is a potent appetite suppressant and it's also an all-natural fat burner that helps you burn up to 43% more fat.
10. Have an egg for breakfast
Studies found that an egg for breakfast helped overweight people feel more full over 24 hours than a bagel-based breakfast of equal calories and the people who ate the egg breakfast ate 330 calories less during the day and after an 8-week study.
11. Lose Belly Fat & have Less Cravings
According to researchers at University if Western Ontario - Belly fat makes you hungry because it makes a hormone called neuropeptide Y that makes you hungry.
12. Don't get stressed out - relax more.
When you get stressed out you usually overeat because your body releases a hormone called Cortisol that makes you hungry.
13. Battle PMS cravings with Calcium
Research has shown that women who take calcium supplements or consume at least 1 serving of dairy products daily (like yogurt, skim milk, or low-fat cheese) about 2 weeks before menstruation will significantly lower their cravings during PMS for bad carbs that make them gain weight
14. Avoid refined or processed carbs (mainly sugar)
Refined carbs include heavily processed or high sugar foods like fluffy white breads/bread snacks, regular sodas, most breakfast cereal, sweets, candy, cookies and cakes.
15. Limit your salt intake
Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight - try to use herbs & spices instead of salt.
16. Take a whiff of Vanilla scent to curb cravings
The sweet smell of vanilla tricks you into thinking you already satisfied your cravings for sugars.
17. Eat on blue plates
It may sound weird but the research does show that blue is a natural appetite suppressant so try to use blue silverware, napkins, etc. whenever you eat.
18. Make sure you're getting enough sleep
Not getting enough Sleep makes your body release an appetite causing hormone called Ghrelin that makes you want to eat more.
19. Wait out your cravings
Most cravings pass within 20 minutes because they're usually all in your head so you can survive these "fake cravings" by taking your mind off your cravings doing other things such as checking your email, looking at TV or hanging out with friends.
20. Use spices instead of sugar & salt
Use spices like cinnamon, cloves or ginger for flavor which will help you lose weight instead of sugar & salt.
21. Add more hot spices or spicy foods to your meals
Spicy foods can reduce your appetite by increasing your body's norepinephrine and epinephrine .
22. Use tastants
Tastants are calorie-free crystals you add to foods to intensify the foods natural scent.
23. Exercise to eat less
Exercising helps your appetite suppressing hormone Leptin work better and Leptin basically tells you that you're full and you need to stop eating.
24. Take Vitamin B-3
Taking Vitamin B-3 will help lower your sugar cravings and it will also help suppress your alcohol cravings as well.
25. Have a cheat day or a cheat meal
It's okay to cheat every once in a while.
26. Take a 15 minute walk
U.K. researchers found that you can reduce your cravings by 12 percent simply by taking a short 15 minute walk.
27. Avoid Sweeteners
Sweeteners increase your insulin levels which will increase your cravings so avoid diet sodas, artificial Sweeteners like sweet-n-low and even honey.
28. Eat after you workout
If working out increases your appetite then you can quickly & easily get rid of those cravings by eating within 1-to-2 hours of finishing your workout.
29. Eat some dark chocolate
Eating 2 small pieces of dark chocolate will help lower your cravings more than eating milk chocolate according to research from the University of Copenhagen.
30. Eat Potatoes
Potatoes contain a special type of starch that resist digestive enzymes making them stay in your body longer causing you not to get hungry for long periods of time.
31. Include fats in your diet
The good fats that help yoou burn fat found in olive oil, nuts, avocados and peanut butter decreases your appetite according to a study done in the Journal of Cell Metabolism.
32. Eat more fish
Fish like salmon, tuna & herring are all high in Omega-3 fats and the Omega-3 fats increases your blood levels of the appetite suppressing hormone leptin.
33. Make a fist
A new study found that by simply tightening up your muscles can help you fight off temptations bought on by bad foods such as cakes, sodas & sweets.
34. Buy a bigger fork
Using a bigger fork = You'll take bigger bites = Your Brain & You will be fooled into thinking you are full making you eat much less = You'll keep weight off longer & lose weight faster.
35. See yourself eating what you crave for
A study done at Carnegie Mellon University showed that people who visualized themselves eating what they craved for ate 61% less.
36. Is it a craving or… Is it hunger?
Hunger is your body telling you to eat, so hunger is actually physiological and cravings are all in your head. Cravings are psychological or fake hunger.
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