How to control the habit of eating frequentlyImage Credit source: Getty Images
How To Control Cravings: Many people have the desire to eat something or the other again and again throughout the day. The interesting thing is that it is not always real hunger, but a food craving created by the brain. Sometimes sweet, sometimes salty, sometimes something crisp with tea… all this is less the need of the body and more the play of habit, mood or hormones. Doing this not only increases weight but can also cause many problems.
Our daily routine, eating habits, stress, lack of sleep and sitting in front of a mobile or screen for a long time… all these things affect our body’s natural hunger signals. When we do not eat a balanced meal on time, the blood sugar level goes up and down rapidly, due to which we suddenly start having cravings to eat something. In such a situation, let us know how this can be controlled.
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Start the day with a breakfast rich in protein and fiber.
Sometimes, the desire to eat frequently may also be due to lack of protein and fiber. In such a situation, if you have breakfast rich in fiber and protein in the morning, then cravings can be reduced to a great extent. Because breakfast of light tea, biscuits or bread in the morning causes blood sugar to drop quickly which leads to feeling hungry again and again. In such a situation, eat egg, dal cheela, paneer, oats or peanut poha for breakfast.
Cravings will be controlled with water
In fact, many times our body mistakes thirst for hunger. This is especially seen a lot in winter. Because people drink less water at this time. In such a situation, the body feels craving for water and people mistake it for craving for food. In such a situation, whenever you feel craving or hungry, first drink water and wait for 10 minutes. This will reduce the craving for food and the stomach will also be filled.
lack of sleep also causes weight gain
Due to lack of sleep, ghrelin (hormone that increases appetite) increases in the body and leptin (hormone that signals fullness) decreases. The result is that our desire for sweets, chocolate and junk food increases. Therefore, it is important to take 7-8 hours of sleep daily. Also, use mobile less before sleeping. By getting good sleep, the desire to eat unnecessarily and frequently starts reducing.
Recognize boredom and stress
Many times people start eating more even when they are sitting idle or under stress. This is called emotional eating. Like work stress, craving for sweets, boredom, etc. then one feels like eating something crunchy. If this is the case with you too, then instead of eating, take a walk for 5 minutes. Or take a deep breath, talk to a friend and listen to music. With this, the focus shifts from food to mood and the habit of eating unnecessarily reduces.
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