In This Edition:
Get a Handle on Cravings Once and For All
One of the biggest challenges in losing weight is handling cravings. I've put together my 6 top tips to handle cravings.
1. Increase the nutritional density of your food
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One of the main causes of cravings is that your body is lacking the essential nutrients it needs to stay nourished and balanced.
If you're not eating a balanced, healthy diet your body will be undernourished and you will have cravings.
Reduce the processed, packaged foods and junk foods and increase whole foods in their most natural state possible; vegetables, fruits, whole grains, seeds, nuts and protein.
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Drinking more water can help ease cravings, it also increases energy. Often if you're tired you might reach for carbs or sweets to boost you back up. Also, your fatigue could be caused by dehydration and drinking water is so beneficial to your health....
You want to be a river, not a stagnant pond!
How much water do you need each day? That depends, I don't like to put numbers on things as everyone is different.
You need to drink more water if you are:
- Exercising
- Talking a lot
- Sweating
*For each cup of coffee and glass of alcohol you need to increase your water intake by one and a half cups as they are diuretics that pull water from the body.
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Protein keeps us full a long time. Your cravings could be occurring because you're simply hungry and need more protein. Protein is highest in chicken, turkey, fish, meat and eggs. Vegetarian foods have about one third the amount compared to animal protein. Some sources include beans such as lentils, chickpeas, kidney beans, quinoa, etc.
If you crave sweets a lot, increasing protein, especially at breakfast can help.
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4. Replace and then Reduce and Eliminate
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For myself, I used to always crave sweets after dinner, so for a while I ate some dried fruit after dinner to handle my sweet craving in a healthy way.
Of course this is better than cookies etc. and it can get you over the hump.
But the end goal is to reduce and then eliminate the need for the craving, which I eventually did. After a while I was able to stop eating the dried fruit after dinner and I was fine without it.
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5. Discern cravings stemming from emotional eating from a true need
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Using mindfulness is key in handling cravings stemming from emotional eating.
Before you succumb to your craving, take a second to check in... Are you really hungry or are you trying to alleviate your stress, your upset, anger, frustration or another emotion with food. If you're using food as a source of sedation or elation, what kind of better coping mechanism can you find to help?
One of my clients who was in her early 20's and lost 30+ pounds said that she realized that feelings come and go and that she didn't need to use food to avoid them.
Exactly!
Learn how to ride the waves, knowing that this too shall pass.
You want to get to the point where food is your fuel not your filler. Emotional eating is a habit and habits can be changed.
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6. Get the accountability and encouragement you need for your success.
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By eating the right food at the right time for your specific body type, cravings are greatly reduced. You feel more balanced, and appetite is kept in check.
Across the board, all of my clients tell me that their cravings go way down as soon as they start eating right for their body type.
One client told me last week, ''I feel like I've been eating the wrong way my whole life.''
More than that, my Bodytypology program gives you the accountability and encouragement necessary to ensure your long term success. I help you release the emotional to dissolve the physical. Want to know more? Respond to this email.
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To your natural health! Sue-Anne
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