How to overcome cravings for junk foods ? This question worries everyone who cares about their health, works on weight reduction or just wants to keep themselves in good shape. Of course, this is not so simple. After all, when you look at your favorite (but harmful!) Yummy, it’s like calling you: “Eat me!”. But know: even if the products continue to appeal to you, to control oneself is quite real.
Do not succumb to provocation
As nutritionists say, an irresistible craving manifests itself most in the first days and weeks of dieting. But if you do not succumb to the “provocation” in the early days, then it will be much easier.
If before you managed to successfully survive on a diet, you know that after a while a sweet cake does not want at all. But if you broke up during the diet, you also perfectly understand that only after trying the product, you can not restrain yourself. Remember – you should not even try anything, it’s better to wait and then it will be much easier. If you can hold on, it will testify to your willpower. And subconsciously the feeling of pride will help to overcome the desire to eat malicious food.
When does the irresistible craving for harmful food weaken? Probably, if you satisfy it, you will say … Actually, no! It weakens when you firmly decide that in any case, do not break your diet. But only show your body your weakness, the craving will immediately increase.
Train your thoughts and behavior
To fight the temptation to eat harmful and high-calorie food, you should work in two ways.
First, you need to change your thoughts, and, secondly, your behavior.
Let’s start with the first one.
Hang the “label” on harmful products. Determine the degree of their harmfulness and think up interesting (but not appetizing) names for them.
Tell yourself that you are not going to eat what you want at the moment. After all, this is a momentary pleasure, and the consequences will be felt for a long time.
Do not give yourself a choice. Say that there is no alternative and do not doubt your abilities. After a while, it will become easier.
Imagine the consequences of a breakdown. Count how many seconds you will enjoy your favorite taste and imagine your condition after that when it’s too late. You will regret that so much effort is spent because of the desire to eat something harmful.
Now let’s talk about how to change your behavior.
Do not leave the house without taking a healthy snack (apple, banana, nuts). So you avoid the temptation to buy a chocolate bar along the way if you suddenly get hungry.
Take water with you, it suppresses the feeling of hunger. And besides, you do not have to drink a high-calorie cola.
Look for a healthy alternative. Instead of ice cream, you can eat frozen yogurt, instead of chips – baked potatoes.
Control portion sizes
Do not eat out of the box or packaging – just from the plate. Do not eat up a serving until the end.
Distract from thoughts about food. Take a walk, call a friend, go to the store, polish your nails, take a bath, clean up, ride a bicycle, play with the children – all this will help not focus on food.
Eat 3 meals a day a balanced breakfast lunch and dinner, and 2 more times make small snacks. So you will not be hungry and less likely that you want anything harmful.
Learn to relax. For example, slowly inhale and exhale through the nose to 4 counts.
Absolutely interesting results of scientific research were presented recently. Scientists say that coping with the craving for harmful food will help drawing. It is enough to draw an object of desire so that he does not want to eat more.
This approach was tested on a group of volunteers. One of them was given a red pencil, the other was green, the third was yellow. The first painted strawberries, the second – pizza, the third – cupcakes. It was noted that the mood of the participants improved, and the severity of hunger decreased.