Top 15 ways to fight off cravings! Cravings can totally derail your progress and alot times we call this “falling off the wagon”. The next 12 weeks will be the biggest test of your will power. In the fitness world we see more than a 7-21# weight gain from October 1st to Jan 15th. Here are the top 15 ways to fight off those cravings and to help you stay on track!
- Increase your water intake. Take your bodyweight x .66 for daily oz intake.
- Never skip meals. Skipped meals will increase your cravings for quick fix foods (processed carbs).
- Eat real food..avoid all liquid calories. More bang for your buck.
- Switch your dinner plate over to your salad plate. Sometimes our eyes are bigger than our stomach.
- Develop a circle of friends with the same fitness goals..more accountability.
- Increase your fiber intake. Daily goal is 35 grams of fiber per day.
- Eat slowly. Allow each main meal a 20 minute time span to complete. Chew slowly.
- Never skip breakfast. Choose a lean source of protein with a low glycemic carbohydrate ( 3 egg whites with a serving of Old Fashioned Oatmeal).
- Avoid diet soda’s. Carbonated beverages will leave you feeling bloated and empty feeling.
- Brush your teeth after each meal.
- Drink green tea throughout your day to help stabilize your blood sugar.
- Avoid habits that place you in bad situations. Watching T.V after supper. Become more active. Change your habits. No Facebook at 9p.m:)
- Increase your green vegetables with your main meals.
- Avoid stimulants, water loss pills, or appetite suppresants. They only mask the problem without solving them.
- Be prepared with healthy low calorie snacks. Raw unsalted almonds are a great alternative.
A common feeling that many experience is the feeling of hunger during the aftermath of holiday eating!! This feeling will subside!! Stick to your dedication during these tough time!! Stive for progress every day!!!!
{ 1 comment }
Steve,
Great post as always, lots of good easy tips. In addition to avoiding carbonated beverages, at all costs avoid Diet Sodas, a few facts about the artificial sweetner aspertame :
Studies have also been conducted regarding aspartame’s effect on the production of Leptin which controls food intake and energy expenditure by acting on receptors in the mediobasal hypothalamus.[23] These studies[24] have shown that leptin was “significantly reduced by 34%” after “chronic ingestion of aspartame (ASP).”
Leptin signals to the brain that the body has had enough to eat,
Upon ingestion, aspartame breaks down into natural residual components, including aspartic acid, phenylalanine, methanol, and further breakdown products including formaldehyde,[21] formic acid, and a diketopiperazine.
Aspartic acid, one of the main constituents of aspartame, causes holes in the brains of infant mice.
The journal Medical World News reports that the methanol content of aspartame is 1,000 times greater than most foods under FDA control. Methonal is a lethal poison.
A study by the state of Arizona Department of Health into aspartame is published in the Journal of Applied Nutrition. It determines that soft drinks stored at elevated temperatures promote more rapid deterioration of aspartame into poisonous methanol.
Of the other 91 non-industry funded studies, 84 identified adverse health effects.
Independent scientists from the University of Barcelona publish a landmark study clearly showing that aspartame is transformed into formaldehyde in the bodies of living specimens
An investigation by The Independent on Sunday reveals that aspartame is made using a genetic engineering process.
Stick with water in the new year!
Comments on this entry are closed.