Four Ways to Build Your Defenses Against Cravings
Ever feel like you spend half your life standing in front of the sink doing dishes?
Seriously, how many plates does this family need to use! Just brush off the crumb and use it again… no harm no foul.
I was on my 1 millionth plate (maybe a slight exaggeration), when I saw IT staring at me from the corner of my eye.
I took a deep breath and kept on with my dish duties.
But then, I could here IT calling my name…
“Me..ghhann, I know you see me Me..ghan.”
No. I was not going to give IT my attention. I had dishes to do. I had other things to focus on.
But it kept on calling…
“Me..gghaan, just turn around a look at me. One look won’t hurt…”
Maybe it was right, one look wouldn’t hurt anyone. I mean I was just going to look…
Slowly I turned around, knowing good and well that I was going to regret it. But it was like someone or something else had taken over my body…
There it was…
Voluptuous, dark, and a little firm on the outside. It was the kind that you just knew there had a soft and tender middle.
That was it.
My defenses had fallen and my will power dissolved.
There I was, defenseless against the tasty chocolate muffin.
We all struggle with cravings at sometime or another.
They can leave us wondering…
Where do they come from?
Why do I give in?
They can also leave us feeling like a failure and unworthy.
Let’s break these sneaky little suckers down to size.
Cravings can come from hormone imbalance, emotions, lack of nutrients, or even dehydration.
Detecting what your craving trigger can be tricky. In order to do so, we need to slow down and pay attention to our surrounds, our emotions, and our physical symptoms. Try using the Wellpowered Habit Analysis to help uncover your trigger.
When it comes to reducing cravings, we are NOT defensive less.
There are some simple things you can start doing now, to help reduce cravings later.
1. Sleep!
Lack of sleep can alter our hormonal balance. This not only leads to cravings, but also cause general overeating and excess stress.
2. Hydrate
Thirst is triggered by the hypothalamus in the brain. This is the same part of the brain that tells you that you are hungry. Drinking plenty of water can help alleviate cravings and even keep you from over eating. Aim to drink at least half your body weight in ounces of water (ie: a 140-lb woman will drink 70 ounces of water.)
3. Eat enough protein
Proteins are essential building block of your body. They help to grow and repair tissue. Some proteins take on the role of digestive enzymes and hormones. They can even help to regulate fluid balance. One study demonstrated that increasing protein intake to 25% of calories help to reduce cravings by 60%. Experiment with increasing your protein intake to evaluate how it effects your cravings.
4. Change up your routine.
Sometimes giving into a craving is just a matter of habit. Consistently engaging in a new activity can help to break the habit loop. Get more support on this process here.
The most important thing to understand about cravings is that they are not a sign of weakness or being less than. There is a reason for the madness, it just requires some investigation and patience. You got this and are worth the effort.
In love and health,
Meghan