For many people, cravings are one of the first significant roadblocks they encounter on their journey to healthier eating. Whether it’s a sudden or overwhelming urge for specific sweets or processed snacks or the tendency to overindulge during stress, combatting cravings can be challenging. But the good news is that there are ways you can curb cravings naturally. Don’t rely on willpower alone: follow these tips to get your health journey off on the right foot.
Increase Protein
Protein is one of the most effective nutrients for keeping hunger at bay. Protein can help reduce your appetite, lessen cravings, and help you feel full and energized. It’s also a great way to kick-start your metabolism first thing in the morning, so find ways to incorporate protein beginning with breakfast: eggs, Greek yogurt and fruit parfaits, oats, chia pudding, and cottage cheese are all great ways to add protein to your breakfast routine.
Focus on Fiber
Fiber is a healthy, complex carbohydrate that plays a critical role in digestive health. Soluble fiber slows the movement of food through your digestive tract, giving your body time to absorb nutrients and also helping you feel fuller longer. To reduce cravings naturally, make sure your diet includes fruits, vegetables, whole grains, beans, nuts, and legumes—all great sources of fiber.
Stay Hydrated
One of the best natural ways to curb cravings naturally is to drink plenty of water. Our bodies can sometimes confuse hunger and thirst cues, so if you’re experiencing a craving for a specific food, first try to drink a full glass of water. Wait a few minutes and see if the craving subsides.
Drinking a full glass of water before eating a meal has also been shown to help you feel full and satisfied for longer (decreasing the chances that you’ll turn to unhealthy snacks not long after finishing lunch or dinner).
Exercise Before Eating
Drinking a large glass of water isn’t the only way to avoid cravings: exercising before eating can help, too. While regular exercise is good for virtually all aspects of health, it has an added benefit for those trying to improve their eating habits. For some people, exercising before a meal has been shown to help limit their appetite and help them feel satisfied after eating longer.
Prioritize Stress Reduction
Chronic stress can have many adverse health effects, including our eating habits. It has been observed that there is a link between stress and increased food cravings; stress also influences eating behaviors, with some studies finding that women experiencing stress tend to experience more cravings and eat significantly more calories than women not experiencing stress.
One way to support stress reduction and stay ahead of overeating is by adding supplements that help control cravings and support a healthy mood and positive outlook. Craving Control from Brain MD helps support self-control over cravings through a blend of ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels, and promote a positive mood.
Appetite Control Formula from Natural Healthy Concepts also combines ingredients that support the biosynthesis of neurotransmitters involved in appetite control, carbohydrate or fat cravings, and mood.
Don’t Skip Out on Sleep
One of the most important ways to reduce stress, support overall health, and curb cravings naturally is to get enough sleep every night. Sleep deprivation influences mood and stress and also disrupts the hormones that regulate our hunger cues. Studies have found a consistent link between obesity and chronic sleep deprivation. Aim for seven to nine hours of sleep a night: your body will thank you!
Practice Mindful Eating
Practicing mindful eating—being aware of what and why you’re eating—can prevent impulsive snacking and overeating. Focus on eating slowly, savoring flavors, and listening to your body’s hunger cues so that you can make more intentional choices at mealtime. Avoid distractions like screens during meals so you can fully enjoy your food mindfully.
Add GLP-1 Probiotics
GLP-1 (glucagon-like peptide-1) is a hormone produced by the small intestine. It plays an essential role in digestive health, metabolism, and energy production, including:
- Triggering the pancreas to release insulin, an essential hormone that helps your body turn food into energy
- Blocking the secretion of glucagon, a hormone that raises blood sugar levels
- Slowing the process of digestion so that you feel fuller for longer
- Increasing how full and satisfied you feel after eating
For these reasons, many people find that GLP-1 probiotics are an effective tool to help curb cravings naturally and may help assist with weight loss. GLP-1 probiotics can be found in supplements like GLP-1 Probiotic from Pendulum, a multi-strain probiotic formulated with beneficial bacteria that naturally increase GLP-1 to help curb cravings and appetite, available from Professional Supplement Center.
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Lori Bray-Levinsohn, CHHC, is a Certified Holistic Health Coach and received her Certificate from The Institute for Integrative Nutrition (IIN). At IIN, she studied dietary theories, contemporary health issues and topics, and Eastern and Western nutrition with some of the world’s top health and wellness experts. While recognizing each client’s bio-individuality, Lori works with people, helping them discover their primary & secondary nutrition choices as they create a healthier lifestyle.