How To Control
Fitness professionals understand that as humans, cravings are inevitable, but there are ways to control them. Something as simple adding a little bit of sugars here, a little bit of fried food there can prevent you from achieving your fitness goals. The old cliche “everything in moderation is ok” doesn’t always apply. Especially when you have a specific goal in mind. There are several tactics fitness professionals use to help prevent those cravings you may have from time to time. Try them out and see which one works or applies to you.
Eat Smart To Prevent Bingeing
“Depriving a sweet tooth is a recipe for disaster for most individuals. Don’t cut out completely things you love so you can binge later. Instead, try limiting your daily allowance, and choose healthier substitutes that still satisfy your sweet tooth. ” (Elena Ramos, Exercise Specialist/ Certified Trainer ) Every day you can include a fruit with a tablespoon of natural peanut butter, your favorite Greek yogurt, or a low sugar/ calorie protein bar as an in between meal snack. These simple sugar substitutes will trick your mind into thinking it had that “cookie fix” you were craving, and still keep you on track with your healthy diet.
Exercise Is The Best Solution
“Exercise provides the incentive to stick to your diet, and stay the course” says Dennis Sheppard, Pro Bodybuilder/Certified Trainer/ Owner of New Body Architects. Exercise induces the release of feel good hormones into the body, the same affect that individuals get when eating that favorite food that they crave. Exercise of course is the smarter choice, and comes with a long list of benefits. Research shows when people are consistent with their workouts they feel more obligated to stick to their fitness plans and they do.
More Sleep Can Keep You Thin
“One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body — including possibly influencing our weight,” says David Rapoport, MD, director of the Sleep Medicine Program at the NYU School of Medicine. As a matter of fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the workings of leptin and ghrelin. When you don’t get suffucient amounts sleep, it drives leptin levels down, which causes your body not to feel as satisfied after eating. Lack of sleep also increases ghrelin levels, which causes appetite to be stimulated, so you want more food. This unfortunate reaction causes unwanted weight-gain.
Examine your hunger
“The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry” says Jillian Michaels, trainer of NBC’s The Biggest Loser. Think about what, besides eating, soothes you. Whatever that may be, cardio, getting your nails done, yoga, hanging out with friends, etc. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.
Keep Your Goal In Mind
“Make a collage with pictures that represent you reaching your goal—and look at it when a craving hits. Then ask yourself if having that doughnut will bring you closer to your goals.” —Chris Downie, author of The Spark and founder of SparkPeople.com
Top 5 foods that sabotage your diet:
*Diary (cheese, milk, butter, creamers/creams)
*Sugars (including natural sugars like fructose in fruit, candy, cookies, soda)
*Simple Carbohydrates (white bread, white rice, fruit, baked goods, other refined sugar products)
* Bad Fats (grease, fried food, pork, butter, vegetable oil)
* Fatty Condiments (dressings, cream sauces)