How to overcome your cravings?

Here you find 10 helpful strategies:

1. Keep away from your triggers

"You crave for what you eat, so if you switch what you're eating, you can weaken your old cravings and fortify new ones," says Marcia Pelchat, PhD, of the Monell Center. This can happen quite quickly. For five days, she studies volunteers drank tasteless dietary supplement drinks. Amid that time, they craved fewer of their trigger foods. Before the end of the study, the volunteers really needed the supplements. The first few days are dependably the hardest, and you likely can't totally take out your old cravings. In any case, the more you stay away from your trigger foods, the more improbable you might be needing them. Truth be told, you'll most likely start to crave the foods, you eat, a real experience of craving is if you’ve switched to fresh fruit.

2. Demolish enticement / Destroy temptation

In the event that you've succumbed to a craving and purchased a container of cookies  or some other trigger food and begin to feel terrible while eating it, destroy it. "Don't simply discard it; run water over it, ruin it. You'll feel a feeling of achievement that you've licked your fling," says Caroline Apovian, MD, chief, Nutrition and Weight Management Center at Boston Medical Center. Try not to consider the cash you're squandering. In the event that the cookies don't go into the garbage, they're going straight to your hips.

3. Go nuts

Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can stifle your craving and lose your appetite by changing your body chemistry, says Michael F. Roizen, MD.

4. Jolt yourself with Java

Have a go at tasting a skim latte instead of reaching for a candy bar. The caffeine, it contains won’t necessarily satisfy your cravings, but it can save you the calories by quenching your appetite, says Dr. Roizen.

5. Let it go

Since stress is a huge trigger for cravings, figuring out how to manage it could possibly spare you several calories a day. This will take some practice. You can attempt profound breathing or imagine a tranquil scene all alone, or you can speed things up by purchasing one of the numerous CDs that teach progressive muscle relaxation.  

6. Take a force snooze

Cravings sneak up when we're drained. Concentrate on the fatigue: Shut the door, close your eyes, re-energize.

7. Get minty fresh

Brush your teeth; wash with mouthwash. "When you have a crisp, clean mouth, you would prefer not to botch it up," says Molly Gee, RD, of Baylor College of Medicine in Houston.

8. Distract yourself

In the event that exclusive dessert will do, it's a craving, not hunger. "Cravings typically last ten minutes," says John Foreyt, PhD, of Baylor College of Medicine. Recognize that and redirect your psyche: Call somebody, listen to music, run an errand, meditate or have a workout.

9. Entertain yourself

Once in a while, it's OK to go ahead and have that dessert. In any case, purchase a little cone, not a pint. Try 100-calorie Cocoa Via chocolate bars and 100-calorie snack packs of cookies, peanuts or pretzel sticks. The trap is to purchase one and only pack at once so you won't be enticed to go after more. What's more, since even 100 extra calories can undermine weight loss if you indulge daily, strike a bargain with yourself to work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.

10. Avoid

Shift your usual routine to abstain from passing the bread shop or pizzeria. In the event that you know you'll be up close and personal with overwhelming birthday cake, allocate enough calories to fit it into your diet.