You might not have to be smarter than a 5th grader in order to outwit your cravings and urges to eat junk food! Just follow these simple tips to outwit your appetite:
1. Eat protein for breakfast. You’ll be less hungry later on and you’ll end up eating fewer calories during the day. All-carb meals (or snacks) set you up for cravings and crashes later in the day! Some of my favorite morning protein sources are
- Eggs
- Breakfast ham or beef
- Whey (add to oatmeal or green shake)
- Greek yogurt
2. Don’t keep junk food in the house. You can’t eat it if it’s not there! Keep your refrigerator and pantry stocked with healthy food. Make healthy choices EASY!
3. Make getting more food a chore. Don’t bring serving dishes to the dinner table – if you want seconds, you’ll have to get up and get another helping from the kitchen. If you’re snacking during a movie, put a small portion in a bowl and put the rest back in the pantry or the fridge. Never eat out of packages!
4. Get enough sleep. People who don’t get enough rest experience hormonal fluctuations that increase appetite and sugar cravings. Read more about lack of sleep and weight gain here.
5. Put less food on your plate. The more food that’s in front of you, the more you’ll want eat, since most of us are programmed to finish everything in front of us. If you’re at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.
6. Get off to a watery start. Drink a big glass of cold water before you start eating to add some calorie-free content to your stomach. One Penn State study showed that starting lunch with about 130 calories worth of vegetable soup made folks eat 20 percent fewer calories during lunch overall.
7. Limit your choices. If you’re at a buffet table, you’ll probably be tempted to taste 30 things, as opposed to selecting two or three things when given a much more limited selection. Narrow down the choices in your mind first, then pick a few from that abbreviated list.
If you’d like to discuss some ways to build healthier habits and stop the sugar cravings, fill out this quick form to let me know what you need help with: