THE BEST CRAVING CONTROL SUPPLEMENT!
The torment can feel never-ending some days. A barrage of almost magnetic urges pinging through your mind saying things like “You desperately need chocolate...No, wait, chips and salsa actually...Oh and now pizza sounds amazing!” We’ve all experienced these intense and urgent cravings demanding we seek out and consume specific foods, especially those high in sugars, salt or fat.
But what exactly causes these near-obsessive food fixations that can derail even the most disciplined dieters? And do we simply need to give into them or are there healthy ways to curb the torment? This guide will provide insights into the puzzling science explaining how food cravings originate along with research-backed tips for empowering yourself to make healthier choices even in the face of compelling cravings.
The Neuroscience of Why We Crave
Food cravings originate deep in the most primal reward-seeking centers of the brain. Neuroimaging studies demonstrate that the parts lighting up when we experience intense urges for a food are the same areas activated when drug addicts encounter cues that trigger their substance cravings. Specifically, structures like the amygdala, hippocampus, insula, caudate, putamen and orbitofrontal cortex comprise this motivation and reward pathway that reinforces behaviors critical for our survival by making them pleasurable.
Of course for our ancient ancestors, urges to seek out and consume calorie-dense foods high in sugars and fats would serve the essential purpose of storing up energy to endure periods of food scarcity. But in today’s age of endless food abundance supplying endless access to our favorite treats, these remnant craving impulses often encourage unhealthy overindulgence and excess weight gain given the scarcity no longer exists.
On a biochemical level, drops in blood sugar and nutrient fluctuations like low iron prompt cravings as the brain signals hunger. But intriguingly, various studies using brain scans show that the higher-level cognitive and emotional control centers also activate, meaning memories, emotions, stress, advertising and cues in our environment further trigger and amplify urges.
For example, the reminding sight of a McDonald’s sign when we’re bored, tired or sad at the end of a long workday can catalyze an intense longing for salty fries through these pathways. So in essence, cravings represent the interplay of biological hunger signals becoming emotionally and psychology charged.
Top Research-Supported Strategies for Controlling Cravings
When an intense urge to eat strikes, trying to simply resist and totally deny yourself often backfires, leading to bingeing later. Yet giving into every random whim that enters your mind can also snowball into unhealthy patterns. So what’s the solution? The expert-recommended and scientifically substantiated approach involves first troubleshooting physiological causes of hunger while deploying research-backed craving distraction and delay tactics to essentially “hack” your brain’s habit circuitry. Here are the top techniques to try:
THE BEST CRAVING CONTROL SUPPLEMENT!
Troubleshoot Physical Causes First
Before assuming a craving must be satisfied, always first pause and ask yourself – Am I actually hungry or thirsty?” Remember, dehydration symptoms can initially manifest as food urges so pour a tall cold glass of water and finish drinking before eating anything. If the craving dissipates, you just mistook thirst. If not, move onto assessing whether you need to refuel nutrients. Have a balanced snack that contains fiber and protein, which take longer to digest, keeping you satisfied. Doing a quick scan of what nutrients you may have fallen short on that day can uncover the source.
Distract Yourself
Cravings typically peak within 3-5 minutes then start fading, so avoid giving into the initial intensity. Escape cues and buy yourself time by preoccupying with another activity wholly unrelated to food like calling a friend, organizing your closet, playing online games or reading an engrossing book. One study found even just imagining Pleasant imagery scenes decreased cravings by 9% (1). If you can push past those initial demanding minutes, you’ll likely forget all about that pizza you absolutely had to have just prior.
Get Enough Restorative Sleep
Willpower stores deplete as the day wears on. So attempting to resist compelling cravings at night with little willpower fuel in your tank rarely succeeds. Ensure you’re logging at least 7-8 hours of quality sleep to start your days with willpower reserves fully recharged. Studies clearly demonstrate losing rest exponentially impairs craving resistance with altered hormone signaling increasing appetite (2). Prioritizing healthy consistent sleep gives you the best shot at controlling urges.
Practice Mindfulness
Rather than angrily restrictive bans which can incite a vicious cycle of desperately wanting forbidden foods even more, leverage mindfulness techniques. Give yourself unconditional permission to eat treats in reasonable moderation.
But approach them gently and thoughtfully, deliberately slowing down to smell flavors, pay attention to textures and truly taste them bite by bite rather than guiltily wolfing them down. Trading an intense chocolate chip cookie craving for high quality dark chocolate thoughtfully savored allows some indulgence while short-circuiting compulsive overconsumption habits.
Essentially some cravings naturally arise at times due to complex physiological and psychological processes. But by first troubleshooting physical causes then deploying research-backed response tactics like distraction delays, rest and mindfulness, most people can gain more mastery over intense urges.
The key lies in compassionately investigating their root causes without judgment then responding strategically rather than attempting to reactively resist and suppress them through sheer white-knuckle willpower alone. Doing so empowers you to ultimately make healthier choices aligned to your overall wellness goals even amidst compelling cravings.
THE BEST CRAVING CONTROL SUPPLEMENT!
References:
Appetite - Pleasant imagery counteracts craving for cigarettes
NIH - Impact of Sleep on Food Cravings
Very Well Fit - Mindful Eating and Cravings
PubMed - Thirst Mistaken for Hunger
Weight Watchers - How to Get Rid of Cravings
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