5 Keys to Curb Your Cravings

It’s natural for your cravings to increase and for you to look to food for extra comfort during times of high stress. Pair that with the addictive nature of many of the processed foods that surround us and finding food freedom can often be a real challenge. 

If we are honest, for most of us these last few months have felt like being an eagle locked in a cage and we just can’t fly.

To help us break free, let’s take a moment to look at some key research from Dr. Mark Hyman on the science of food addiction and 5 keys that make a huge impact on curbing your cravings…

The Science of Sugar Addiction

 “Dr. David Ludwig and his colleagues at Harvard proved that foods with more sugar— trigger a special region in the brain called the nucleus accumbens. This is your brain’s pleasure center that, when activated, makes you feel good and drives you to seek out more of that feeling. 

That addiction triggers a vicious cycle of hunger and cravings that sets the stage for diabetes and other chronic diseases.

Constantly eating sugary foods causes a spike in your blood sugar, which in turn, activates your brain’s pleasure center. This triggers more cravings, and drives you to seek out more and more of the substance that gives you a “high.”

You become powerless against your brain’s hardwired response to seek out pleasure. No wonder you feel trapped! We are programmed genetically to crave sugar and refined carbs.

 Why Your Food Addiction Isn’t Your Fault

Nobody wants to be overweight or suffer the emotional or physical consequences of diabetes or obesity. But willpower simply isn’t enough to overcome the cravings for chips, cookies, soda, and more.

There is no such thing as junk food. There’s just junk, and there’s food. The right foods send a message to your brain to shut down hunger and cravings so you burn fat and feel great. Sugary, processed foods send the opposite message.

The Right Mind Shift to Fight Cravings

Making the right choices to opt for real, whole, unprocessed foods becomes crucial to ditch the junk food habit, but so do your emotional triggers and emotional health.

Whenever you get a strong desire for a chocolate chip cookie or other junk food, ask yourself two questions:

1. What am I feeling?

2. What do I need?

 We have a chance today to stop and detox, not only from junk food, but also from junk thoughts. We must de-clutter our bodies and our minds.

Breaking these addictions and rewiring your brain is easier than you might think. It doesn’t take weeks or months. These five strategies can help:

1. Eat real food. You need to eat fat and protein for each of your meals. Whole foods carbohydrates like veggies, legumes, nuts and seeds are perfectly healthy. Broccoli is broccoli. Processed, sugary junk foods are not real foods. They set the stage for sugar addiction and all its ugly consequences.

 2. Ditch sugar. Go cold turkey. If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for your brain to reset. You must eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that fuel sugar addiction.

 3. Reduce stress. Stress eating and junk food go together. When you’re feeling stressed, you’re more likely to reach for that bag of chocolate chip cookies or whatever your vice might be. Learn to address the root cause of your stress and address it with your favorite stress reduction strategy like deep breathing, meditation or a walk outside.

4. Exercise smartly. The next time you get a hankering for something sweet, walk it off... Literally! Besides creating a healthy distraction to avoid nose-diving into a pint of butter pecan ice cream, exercise tapers cravings and raises feel-good endorphin levels. Whether you’re a newbie or a seasoned athlete, you can find an easy-to-implement exercise plan here.

5. Sleep well. Ever notice you’re hungrier for something sugary after a terrible night’s sleep? Studies show lack of sleep increases cravings. Aim to get eight hours of solid sleep every night.”

You Got This!

No matter what your journey has held there’s light at the end of the tunnel! 

With the proper intention and motivation, you can make this happen. After all, your body is a temple and fueling it with proper nutrition is just one more way of caring for your overall wellbeing.

 If you’d like some additional support on the journey visit our website for more information. www.risetogethertoday.com