Conquering Junk Food Cravings

Conquering Junk Food Cravings

People tend to eat sugary, junky food when they are stressed out. These foods actually reduce levels of hormone cortisol in your bloodstream, thus relieving stress at least temporarily and hardwiring you to seek out these kinds of food.

Reminding yourself that you aren’t actually hungry can sometimes be enough. Use these strategies and snack ideas to help curve your cravings.

1. Sip on something with cinnamon
   1. Cinnamon has been clinically proven to help keep insulin levels in check, you can sprinkle some in your coffee or tea.
2. Take a 15-minute walk
   1. Exercise releases endorphins that can stimulate relaxation and fresh air is also a natural stress reducer
3. Figure out what to do instead of eating
   1. You can defend against stress eating by deciding what you’re going to do instead. Sometimes it’s just a matter of needing to release energy other times you stress eat as a distraction.
4. Make avocado toast
   1. Healthy fats, protein and fiber such as those in avocados work together to keep you satiated, leaving you less likely to binge on something else. The complex carbohydrates in whole-grain bread can help boost serotonin in the brain.
5. Think long-term
   1. Research has indicated that the pleasure you get from eating comfort foods last only three minutes. Think about what can keep you feeling good for longer than three minutes.
6. Just have a small taste
   1. Research shows eating less than half an ounce of chocolate or potato chips satisfied people’s cravings just as well as eating a portion as much as 10 times bigger.
7. Get distracted
   1. Mindfulness meditation is very effective at combating all kinds of cravings. Don’t just pick anything, make sure you consider whether it feels right in the situation.
8. Be strategic with snacks
   1. Consider adding some protein in the form of nut butters to boost satiety
9. Treat yourself, but with a plan
   1. Plan to treat yourself once or twice a week, set your sights high and don’t settle for the junk food that’s commonly available.
10.  Brew tea and take 5 minutes to unwind
    1. Chamomile gives you extra help to relieve stress and it has been shown to improve anxiety in adults who consume it.
11. Don’t skip meals
    1. It’s hard to get all the nutrients you need if you skip meals. Skipping meals can cause dips in blood sugar, which can lead to cravings and make stress eating more likely to occur.

These tips can help you stay on track with a clean and healthy eating plan.