1. Use the "Stop Your Cravings" chart below
2. Get rid of all the bad foods you crave for!
This is the easiest "most common sense" thing you can do to kill your carvings so just throw out all those snacks, candies, donuts and other bad foods that's making you gain weight.
3. Eat more fiber (Raw Fruits & Veggies)
Eating Fiber will help you lose weight faster because it fills up your stomach quicker making you eat less.
4. Make sure at least 30% of your diet is protein
Like fiber, Protein also makes you feel full and keeps you satisfied longer because protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (like cholecystokinin and GLP-1) and in a recent study…
People who drank either whey protein 90 minutes before being allowed to eat freely at a buffet table ate significantly less calories than those who did not drink whey protein.
Use this calculator to see how much protein you need to be 30% of your diet.
5. Drink more WATER
When you get dehydrated you will get very hungry because your body will increase your hunger pangs in an attempt to get more water to re-hydrate itself so make sure you're drinking enough water to prevent hunger and…
You can also drink about 8+ ounces of water before your meals to make you feel fuller quicker so you'll eat less or…
6. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 135 less calories at each meal.
7. Get Fiber, Protein & Water at ever meal to…
Regulate your blood sugar because when your blood sugar is out of whack you'll crave for more food which means you'll eat a lot more and gain more weight.
For example… If you eat some almonds & some veggies for fiber and eat some tuna or baked chicken for protein and if you wash all that down with 12 ounces of water… You won't have any food cravings for at least 3-to-5 hours and…
Drinking at least 8 ounces of water with high fiber foods helps the undigested fiber in your stomach expand to make you feel fuller much longer.
8. Eat a small meal every 2-to-3 hours
Doing this also regulates your blood sugar by giving you a constant supply of energy which really reduces your cravings and kills your big appetite.
9. Don't skip breakfast
Skipping breakfast makes your already low morning blood sugar drop even more and this will cause you to have massive food cravings for the rest of the day and…
You certainly do not want to skip breakfast if your job or lifestyle is stressful as this will make your cravings even worse but on the other hand…
10. Skip breakfast & Try Intermittent fasting
It may be tough for you at first to skip breakfast and fast for 12+ hours a day but Intermittent fasting will progressively eliminate your cravings and you will not be as hungry all the time plus…
Intermittent fasting is a good dieting trick to help you burn fat faster. Learn more about intermittent fasting here but…
Whether you skip or eat breakfast depends on what is best for you when dealing with hunger & cravings to help you lose weight faster.
11. Drink or supplement with Green Tea
Green tea by itself is a potent fat burner but green tea is also a potent appetite suppressant because just like protein…
Green tea also forces your body to release the appetite suppressing hormone CCK (cholecystokinin).
12. Have an egg for breakfast
Studies found that an egg for breakfast helped overweight people feel more full over 24 hours than a bagel-based breakfast of equal calories and the people who ate the egg breakfast ate 330 calories less during the day and after an 8-week study…
The people who had eggs for breakfast instead of bagels lost 65% more weight and they lost 16% more fat and don't worry about your cholesterol levels going up because even though the people in that 8 week study had 2 eggs for breakfast everyday…
Their cholesterol levels were the same as the group that ate bagels after 8 weeks and eating eggs will only raise your HDL cholesterol levels which is the good cholesterol but…
The reason why eggs may be "nature's appetite suppressant" according to dietician Dr. Carrie Ruxton is because eggs increase the powerful satiety hormone PPY (Peptide YY) while lowering hunger causing hormones like ghrelin.
13. Lose Belly Fat & have Less Cravings
According to researchers at University if Western Ontario - Belly fat makes you hungry because it makes a hormone called neuropeptide Y that makes you hungry.
14. Don't get stressed out - relax more.
When you get stressed out you usually overeat because your body releases a hormone called Cortisol that makes you hungry and if you have a hard time coping with stress Look at these 100 ways to relieve stress.
15. Understand why you go on a binge
16. Battle PMS cravings with Calcium
Research has shown that women who take calcium supplements or consume at least 1 serving of dairy products daily (like yogurt, skim milk, or low-fat cheese) about 2 weeks before menstruation will significantly lower their cravings during PMS for bad carbs that make them gain weight.
17. Use these 2 words to stop cravings
18. Avoid refined or processed carbs (mainly sugar)
Refined carbs include heavily processed or high sugar foods like fluffy white breads/bread snacks, regular sodas, most breakfast cereal, sweets, candy, cookies and cakes.
Refined carbs cause your blood sugar levels to rise very fast and then crash very quickly making you crave for more sugar (refined carbs).
Doing numbers 1-to-4 & especially #5 will help reduce your cravings for refined carbs or sugar.
19. Limit your salt intake
Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight - See how to lose water weight for more info but try to use herbs & spices instead of salt.
20. Take a whiff of Vanilla scent to curb cravings
The sweet smell of vanilla tricks you into thinking you already satisfied your cravings for sugars.
21. Eat on blue plates
It may sound weird but the research does show that blue is a natural appetite suppressant so try to use blue silverware, napkins, etc. whenever you eat and on the flip side…
Red, yellow, and orange have been shown to increase your appetite and make you eat more.
22. Make sure you're getting enough sleep
Not getting enough Sleep makes your body release an appetite causing hormone called Ghrelin that makes you want to eat more so…
Try to get at least 7 hours of sleep so you can lower your Ghrelin levels and increase the levels of the fat burning & appetite suppressing hormone Leptin.
23. Wait out your cravings
Most cravings pass within 20 minutes because they're usually all in your head so you can survive these "fake cravings" by taking your mind off your cravings doing other things such as checking your email, looking at TV or hanging out with friends and…
To tell the difference between a real hunger or just an emotional craving… If your hunger has increased after 20 minutes then you're seriously hungry and even an apple will look delicious!
24. Use spices instead of sugar & salt
Use spices like cinnamon, cloves or ginger for flavor which will help you lose weight instead of sugar & salt that makes you FAT because…
Cinnamon, clove and ginger will decrease your sugar cravings by lowering your blood sugar levels and…
25. Add more hot spices or spicy foods to your meals
Spicy foods can reduce your appetite by increasing your body's norepinephrine and epinephrine levels (see 30+ spices & spicy foods for weight loss) but…
Canadian researchers found that people who ate appetizers with hot sauce ate 200 less calories than people who did not use hot sauce and…
Another study in the British Journal of Nutrition found that women who added 2 teaspoons of dried red pepper on their food ate less calories during the day.
26. Exercise to eat less
Exercising helps your appetite suppressing hormone Leptin work better and Leptin basically tells you that you're full and you need to stop eating and According to a study in the Journal of Sports Science & Medicine…
People who did 30 minutes of weight loss workouts ate 500+ fewer calories a day and to lose 1 pound of FAT every week or 50 pounds a year - you just have to eat 500 fewer calories a day.
Exercise also decreases the hormone that increase appetite (ghrelin) and the more intense your exercise is = the more your appetite will be decreased.
27. Take Vitamin B-3
Taking Vitamin B-3 will help lower your sugar cravings and it will also help suppress your alcohol cravings as well.
28. Have a cheat day or a cheat meal
If your cravings get overwhelming powerful then it's okay to cheat every once in a while and as a matter of fact…
You can eat whatever you want whenever you want to lose weight as long as you eat the right amount of calories - See why
29. Use hot sauce
Eating anything that contains capsaicin like chili peppers or hot sauce will reduce your appetite because according to the European Journal of Nutrition…
Capsaicin both lowers the hunger inducing hormone ghrelin while increasing the appetite suppressing hormone GLP-1.
30. Take a 15 minute walk
U.K. researchers found that you can reduce your cravings by 12 percent simply by taking a short 15 minute walk.
31. Avoid Sweeteners
Sweeteners trick your brain into making you increase your cravings so avoid diet sodas & artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One and…
32. Eat some dark chocolate
Eating 2 small pieces of dark chocolate will help lower your cravings more than eating milk chocolate according to research from the University of Copenhagen.
The bitter taste of dark chocolate signals the body to decrease your appetite and the steric acid content in dark chocolate helps slow digestion (like fiber does) to help you feel fuller longer.
Just make sure that the chocolate you eat is made up of at least 70% cocoa.
33. Eat Potatoes
Potatoes contain a special type of starch that resist digestive enzymes making them stay in your body longer causing you not to get hungry for long periods of time but…
This does not mean you can eat the processed potatoes like french fries or potato chips that are loaded with unhealthy fats, salts and sugars.
34. Include fats in your diet
The good fats that help you burn fat found in olive oil, nuts, avocados and peanut butter decreases your appetite according to a study done in the Journal of Cell Metabolism because during digestion…
These good fats are converted into a compound that tells your brain to kill your hunger pangs.
35. Try TOFU
Tofu contains an ingredient called Genistein that helps you reduce your appetite.
36. Eat more fish
Fish like salmon, tuna & herring are all high in Omega-3 fats and the Omega-3 fats increases your blood levels of the appetite suppressing hormone leptin.
37. Make a fist
A new study found that by simply tightening up your muscles can help you fight off temptations bought on by bad foods such as cakes, sodas & sweets and according to Aparna Labroo who conducted the study…
"People often tense their muscles when exerting willpower, so doing so in the face of temptation helps them resist the indulgence."
38. Buy a bigger fork
This fact is backed up by a University of Utah study where people using bigger forks ate 10% less.
39. See yourself eating what you crave for
A study done at Carnegie Mellon University showed that people who visualized themselves eating what they craved for ended up eating 61% less than those who did not use visualization before eating what they craved for and the reason this happen is…
The visualization of you eating what you crave for tricks you into believing you've already had what you crave for and this helps you to significantly reduce your cravings.
40. Is it a craving or… Is it hunger?
Hunger is your body telling you to eat so hunger is actually physiological and cravings are all in your head so cravings are psychological or fake hunger and…
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