One of the top complaints from dieters trying to lose weight, is uncontrollable food cravings, especially carbohydrate cravings. In fact, 91% of dieters say they struggle with carb or sugar cravings on a daily basis. Don’t let cravings sabotage your weight loss efforts,. Take the upper-hand on them, by using some of the easy strategies below. They are proven to help knock down those powerful carb and sugar cravings faster than you can head over to the doughnut shop, helping to keep you right on track with your diet and weight loss goals.
Sniff Vanilla or Grapefruit – A study published in the journal Neuroscience Letters, revealed that taking a few deep whiffs of vanilla, can erase your cravings in just seconds. Apparently, the ultra-strong scent of vanilla, when inhaled, immediately saturates your senses and alters your sense of taste, squashing the urge for sweets and starchy carbs. Another immediate appetite-squashing scent to inhale is grapefruit. Limonene, the compound that gives grapefruit it’s natural tart taste, triggers an immediate release of appetite-reducing proteins when inhaled. For easy and immediate craving-control, carry a bottle of vanilla or extract (pure only, not imitation) in your purse or briefcase, or even better, pick-up a bottle of vanilla or grapefruit essential oil. Essential oils are highly concentrated, and easy to tuck into a to-go bag, which means you’ll always have the upper-hand on those cravings when they strike.
Chew Gum This Way – In another dieting study, it was discovered that chewing gum helped reduce cravings, and slightly reduced calorie intake. However, the effectiveness was a direct result in how you chew the gum. Chewing a NEW piece of gum every hour, can help keep cravings at bay for up to 3 hours. Doing this daily, also proved to reduce calorie intake by 25-50 calories per meal. This may not sound like much, but it adds up to a 4-8 pound weight loss within a year, just by chewing gum. Gum’s appetite-suppressing perks, are the result of chewing action, which tricks the body into feeling full.
The Right Sleep Number – Sleep has powerful body rejuvenating abilities, and is an effective appetite suppressor, and to get both of these magical benefits, you need to be getting 7-9 hours of sleep each night. Skimping on sleep triggers an immediate spike in the hunger-stimulating hormone ghrelin, by almost 20%. Lack of sleep also triggers an immediate reduction in the hunger-controlling hormone leptin, by 16%. The result….a dramatic increase in cravings. Sleep is important for keeping both of the hunger-regulating hormones in check, and, being awake for long periods at a time, tricks your body into thinking it needs more food for energy.
Chromium Picolinate – Any dieter suffering from powerful carb and sugar cravings should be supplementing with 1,000 mg – 1,500 mg of chromium picolinate daily. This essential trace mineral, effectively keeps blood sugar levels stable, preventing the spikes and drops in blood sugar that result in uncontrollable cravings. Studies show, that after taking chromium picolinate for a couple weeks, dieters cravings were pretty much silenced, and, they wound up eating an average of 25% fewer calories each day.
Bon Veggie Appetit!
Gina ‘The Veggie Goddess’ Matthews