Craving unhealthy food is a common experience, even for those with disciplined eating habits. These hunger pangs often go beyond normal hunger and manifest as intense urges to snack on unhealthy foods.
Food cravings can be driven by various factors, from physiological hunger cues to emotional triggers. However, learning how to manage them can help you take control and make healthier choices, which in turn will help you achieve your fitness goals.
Our personal trainers in Liverpool, Speke, Manchester and London have worked together to put together our favourite ‘cheats’ to curb those cravings.
Hydrate!
Drinking plenty of water is so important, yet so many of us don’t drink any at all. Staying well hydrated with water throughout the day means you do not confuse being thirsty for being hungry, and drinking water can help you stave off hunger until you are ready to eat.
Aim to drink around 1 litre of water for every 25kg of body weight each day. Calculate your water intake, make sure you drink enough, and you’ll find that your hunger cravings are tamed.
Prioritise Protein
Protein is the macronutrient that keeps us fuller for longer, meaning those hunger pangs do not return too quickly.
Just like with your water intake, you will need to work out how much protein you need to eat based on your weight. The simple calculation is 1 gramme of protein per pound of body weight.
Hit this target and prioritise good sources of protein, such as chicken, white fish, beef, and protein-rich vegetables. You’ll feel fuller after eating, which will reduce your desire to eat unhealthy foods elsewhere.
Choose Your Snacks Wisely
Snacking is an easy way to stave off hunger during key times of the day. The key, though, is to snack as healthily as possible and surround yourself with snacks that won’t cause you to overeat.
Instead of packets of crisps or chocolate bars, fruit with thin skin, such as blueberries or raspberries, is the ideal food to snack on during the day. Fruit that has thin skin is not only exceptionally good for us but can help us feel full from just a small handful.
A small portion of nuts (not including salted peanuts) can be another good option. Although they can be calorie-rich, they also provide us with a good source of healthy fats, which we all need as part of a balanced diet. Just make sure to use the rule of thumb when snacking on nuts, which is to have roughly a thumb’s length worth of nuts and no more at a time.
Clear the House of Bad Food
Clear away tempting foods that could derail your goals. Having fewer unhealthy options around the house will make it easier to stick to your meal plan. If bad food is not close to you, you are far less likely to eat it. This goes for your workplace too.
Brush Your Teeth!
It may seem a bit unconventional, but for some people, brushing their teeth can be a surprisingly effective way to temporarily quell hunger. This is because the taste of food often feels less appealing after brushing, making the desire to eat subside momentarily. While it may not be as powerful as other methods, it’s worth trying the next time you feel a bit hungry. And even if it doesn’t work, brushing your teeth is always a good habit!
Sometimes We May Have to Endure It
While there is much we can do to manage our cravings, there will inevitably be times when starting a new diet plan requires us to simply endure them. Hunger pangs are a common part of the process when trying to lose weight, especially as we reduce our calorie intake. Over time, our bodies will adjust, and these cravings will diminish. Stay patient, and they will pass.
