Stop Cheating with Food

How to Stop Cheating…with Food

If there was a magic pill to stop cheating (with food, of course), I would be a billionaire. There are no quick fixes, elixirs or magic potions. Stopping anything require will power. However, there are a few tricks to employ to help you fight off cravings. Below, please find my top 15 tips to stop cheating with food.

Stay Hydrated

1. Stay Hydrated

Thirst has a big secret. Sometimes, when you’re dehydrating and thirsty. Your mind may believe that you’re hungry. So, when you feel the urge to snack or overeat, down a glass of H20. Now, if after 15 – 20 mins, you’re still hungry, then you are probably hungry. Good thing, whether you’re actually hungry or not, that glass of water will help you from overeating when you do eat.

Staying hydrated is key to you weight loss journey. If you don’t like water, try infusing you water with delicious fruit, mint leaves, cucumbers, ginger, lemon or with a non-calorie flavor enhancer.


2. Eat More Protein

Another way to stop cheating with food is by filling up on protein which may reduce cravings and keep you full longer. Protein reduces overeating and reduces you overall appetite.


Fight Stress

3. Fight Stress

Unchecked stress is a big contributor to many common conditions such as heart disease, high blood pressure, diabetes and obesity. A National Institutes of Health databases shows that women under stress are prone to experiencing more calories and cravings. In addition, stress raises cortisol, a hormone that encourages gain weight, especially in the belly region.

So, minimizing stress is very important to reducing cravings and appetite spikes.


Play with your kids

4. Distance Yourself from Craving

When cravings take hold, try distancing yourself physically and/or mentally from them. When you fill burdened by cravings, go for a walk, clean up, play a game, play with you kids, or something else.


5. Brush Your Teeth

Try this little trick when cravings are baring down on you. Simply, brush you teeth. For some, this tip tricks you mind into believing that you’ve finished eating. For others, the spearmint or sweet mint flavor will make it hard to eat. And, it makes foods taste less appetizing.


6. Drink Coffee

If drinking water does not starve off you hunger pains, try drinking a cup of Joe. Drinking a cup of coffee can suppress cravings and help you to eat less. Which means that if you cave into you cravings, it’s a good chance you won’t overeat. Although more research is needed, one study found that decaffeinated coffee decreases appetites more.


7. Don’t Skip Meals

Avoid getting extremely hungry by not skipping meals. It becomes harder to resist cravings when you are extremely hungry. So, eat regularly, plan ahead when you’re out and about and try to keep healthy food alternatives nearby.


8. Workout

Light workouts or low physical activities is a good way to reduce cravings. Its well-known that high impact workouts increases hunger. Low activities like a short walk, light yoga or home workout or other light activities helps you to eat less than otherwise.

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Sleeping

9. Sleep

The importance of sleep can never be understated. Sleep deprivation leads to many health conditions. It also leads to large appetite fluctuations throughout the day. Lack of sleep often leads to poor regulation, hormones, digestion, appetite and strong cravings. The National Institutes of Health reports that approximately 55% of sleep-deprived people are more likely to become over weight.

Photo by Gregory Pappas on Unsplash


10. Practice Mindful Eating

Being present or in-the-moment when eating is crucial to void mindful eating. Generally speaking in relation to food and eating, mindfulness is about practicing awareness without judgment. Mindful eating is a type of meditation that teaches you to develop awareness of you emotions, hunger, eating habits and physical sensations. Learning how to slow down and chew food thoroughly. You’re encouraged to distinguish between hunger pains and cravings. You learn how to respond thoughtfully and without impulsiveness.

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11. Plan Your Meals

Planning meals in advance removes the urge to eat or snack indiscriminately. It eliminates the concern of uncertainty because you will know when and what you’re going to eat. When you remove the spontaneity, you tend to be less tempted and experience less cravings.

Photo by Gabrielle Henderson on Unsplash


12. Distraction

Taking you mind off of you cravings is similar to distancing yourself from it too. The key is distraction you attention from you cravings. Playing a game on you phone, computer, or tablet for a few minutes can weaken many types of cravings including foods.


13. Chew Some Gum

A fast trick to curve cravings is to chew gum. The act of chewing tricks you mind into believing that it’s full when hunger isn’t real culprit.


14. Pantry Makeover

Eliminate temptations from you home. Remove all foods and snacks that may tempt you. According to Brigitte Zeitlin, MPH, RD, CDN, removing you food temptations from you home will force to decide if it’s important enough to leave out to get it. Basically, if you want it, you got to work for it. Sometimes, knowing that you have to leave the house to satisfy you cravings will help you to realize that you really don’t want it that badly.

Photo by Chris Lawton on Unsplash


15. Just Give In

Sometimes, the best tip is to just give into you cravings. If you’ve exhausted all other options and you still want that potato chip or piece of cake. Simply, allow yourself to a little of what you’re craving. Try not to over do it. And remember, you always have tomorrow. Don’t beat yourself up or over judge yourself.


Before you Leave

No matter what you personal journey is with food, cravings will always be an obstacle in you life. How you stop cheating with food is by excepting the fact that cravings are a normal part of your journey.  That understanding will help you to better manage your response to them. Cravings do not have to control you. No matter if you find success with an above tip or if you found another solution, learning to not beat yourself up about them or caving into them is extremely important to you long-term dieting success. As you gain greater control over you will power, cravings will become less and less a thorn in you progress.


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Author

latanya@dietingbydesign.com

Comments

July 4, 2019 at 11:38 pm

Hi Tanya,

Great website, love the name.

This post is very well done, it is detailed and helpful, I like that you did it in point form it makes it easier to read and stay engaged to read until the end.

I also like all the pictures you chose to put and creates the visual effect that helps the points that you are making.

I have tried the drinking water, chewing gum, drinking coffee, brushing teeth and you are right sometimes they work, sometimes they don’t.

I find what best works (and not all the time still fighting the battler of the bulge everyday) for me is to not have anything in the fridge or pantry or the house that is tempting and that I shouldn’t be eating and when a craving gets the better of me, I go out to buy 1 and eat it and get it over with. Like instead of a bag of cookies, by one, instead a box of brownies, by one, 1 chocolate bar, etc.

Great post, great job!

Sue 🙂



    July 6, 2019 at 1:38 am

    Hi Sue,

    I’m happy you enjoyed the article. I’ve struggled with dieting for years. I’ve found that drinking ginger water with lemon or just water and lemon truly helps with my cravings. So, when I get the urge to eat after my eating window closes, I’ll drink some infused water. And, when its really bad, I will indulge just a little. I’m learning that moderation is ok which is key to my success.

    I truly appreciate your comment. I truly appreciate it.

    Take care,
    LaTanya



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