7 Tips To Combat Cravings While in Quarantine

In the wake of the COVID-19 pandemic, people are now forced to spend longer hours at home. In addition to all the major stressors we’re now facing, the last thing one needs is weight gain!

A food craving is an intense, uncontrollable desire to eat a specific food, usually something unhealthy. Food cravings can be frequent especially during quarantine and can really damage our weight loss effort.

Many claim that we shouldn’t worry about weight gain during times like this. Well, if you’re like me and you worked hard for months to loose the weight, heck yes I can’t help but notice when the pounds start to come back. The sooner I interrupt this weight gain pattern, the better. Obesity and overweight are risk factors for heart attack, which remains the number 1 killer of men and women worldwide.

Here are some strategies to combat food cravings:

1. Eat enough proteins and healthy fats. Studies have shown that increasing proteins can reduce cravings and the desire for nighttime snacks. Stop buying the foods you crave. For me, that’s watermelon. I can eat a whole large watermelon at a time – that’s why I stopped buying them 2 years ago.

2. Try substitutes: Have healthy food substitutes readily available. Instead of grabbing some junk food, you can make it a habit of always reaching for a healthy alternative.

3. Get enough sleep: Studies show that sleep restriction affects the regulation of appetite hormones like ghrelin and leptin – this hormonal imbalance can lead to stronger cravings and overeating.

4. Drink plenty of water. Sometimes, cravings are a signal for thirst. Furthermore, drinking water before eating a meal may actually make you eat less. Can’t stand the taste of water, try lemon or cucumber infusions.

5. Reduce stress levels. Stress can cause binge eating and increase in the levels of the hormone, cortisol that in turn can promote belly fat storage. Combat stress with relaxation techniques, meditation, or seek help. Limiting COVID-19 news updates to 1 hour and in the mornings only may help.

6. Practice “Mindset Shifting”: Thinking about the consequences of giving in to a specific craving was one of the most powerful tactics that worked for me. Staying in touch with loved ones while practicing social distancing also helps distract my mind from thinking about food.

7. Brush your teeth: Brushing my teeth after eating helped me. Somehow my mind knows that I’m done eating once my teeth are brushed.

At the end of the day, cravings are more common than most people even realize. The good news is that you can combat them by first recognizing them and then applying some of the tips discussed here. It’s also a good idea to seek the help of an expert.

#Covid19 #EatingTips #DrEnakaYembe