How to deal with food cravings

Physical activity, in any form, right from running to swimming raises serotonin and lowers the level of cholesterol. According to experts, a thirty minute workout session everyday, averaging at around six times in a week or even a 10 minute walk will help quench unnatural food cravings. As an added bonus, if you perspire heavily, the water flushes out leaving you feel a tad less bloated. Researchers further opine that certain body-mind activities like tai-chi or yoga help in bringing calm, while at the same time reducing the cortisol and increasing the levels of serotonin. Additionally, message sessions by expert therapists may produce, more or less, the same results. This is another reason why people feel sleepy after a particularly comforting massage session. Therefore, a dedicated exercise schedule is your first solution to those sudden food cravings.

If you raid the cupboards frequently during mood swings, then chances are that you are what scientists describe an emotional eater. While giving in to those cravings might help you for a little while, it does not take much time before the effects start oozing away. These sudden food temptations give your mood a quick boost. However, the initial relaxation over the guilty feeling creeps in. You succumb to yet another mood swing, this time feeling angry with yourself. And before you have had enough time to recuperate, the cycle is back again. Fortunately enough, there are some amazing stress busting nutrients that keep your anger at bay while at the same time quenching the cravings. SAM-e and 5-HTP are two of them. There are countless people who use such nutrients as weapons against food cravings. The question is how do they work actually? Well, they work by promoting the levels of two important brain chemicals dopamine and serotonin. This is very important since the dopamine and serotonin levels trigger intense cravings for high fat foods and carbohydrates. However, with the levels under control, emotional eating becomes a thing of the past. Therefore, when it comes to having a healthy routine and fighting food cravings, 5-HTP and SAM-e are immensely effective.

Eight hours of sleep everyday is the recommended amount if you wish to fight those food cravings successfully. Moreover, sleeping less can never be considered healthy otherwise. The requirement level for sleep varies from person to person. However, one should never underestimate the significance of getting good sleep. For a night of tasteful sleep, cut down on the level of caffeine, alcohol or nicotine consumption prior to sleep. Also, avoid exercising before you retire for the day. Make it a point to unwind for half an hour at least before going to bed. How well you sleep also depends on the condition of the bedroom. Therefore, be absolutely imperative about keeping it peaceful and dark. The hormones Leptin and Ghrelin work in conjugation to regulate our food cravings and thereby act as the main link between weight loss and sleep. Ghrelin regulates the food cravings and Leptin informs the body exactly where to put a full stop on eating. With the levels of Leptin and Ghrelin compromised, the result is a vicious cycle that makes us feel hungry all the time.

Yes, one of the most effective ways to fight bouts of hunger is drinking lots and lots of fresh water. Always keep a glass of water around, refill it on a regular basis and take a few sips as and when you find the time to do so. Additionally, you may also consider serving a glass of pure water during meal times. Carry a bottle of water along everywhere you go right from gyms to the workplace. Overdosing on pure water appears a bit difficult. If you can drink at least three liters daily, it would be healthy enough. For people from hot climatic zones, five liters per day is ideal. Now, if you are currently undergoing intense physical activity in the form of training or running, then five liters is the recommended amount for you. If the tap water isn’t good enough, then get it boiled before drinking. You may also consider investing in a water filter. Drinking water on a frequent basis not only prevents dehydration but also fights back food cravings quiet efficiently. A couple of glasses filled with fresh water can quench both thirst and unnatural hunger with utmost precision. Of course, it goes without saying that the water leaves the digestive system within fifteen minutes, but for that very little while, at least you can feel contented.

If you really want to fight those hunger outbursts, then infuse your regular diet with as much protein content as possible. Protein contains a Glycemic punch that is equivalent to slow increase in blood sugar, a process that in turn prevents food cravings. Beverages generally have a high Glycemic impact to account for. Foods such as flour, corn syrup, sugar, or ones prepared using refined carbohydrates cause the blood glucose to rise first before bringing it down sharply. Whenever there is a drop in the levels of blood sugar, the body craves for foods. A majority of people feel their appetite has gone out of control. Foods that contain whey protein may also help people feel more content by getting the cholecystokinin production stimulated effectively. Research shows that people who had whey protein drink half an hour before the meal, ate less as compared to the people who drank casein drinks. To put an end to those cravings, consider eating turkey rolls, tuna, dried jerky from one of the health markets around, low-fat cheeses, eggs and whey protein shakes.