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Lose weight without cravings – How to succeed in weight loss

Anyone who wants to lose a few kilos or even has to reduce their body weight for health reasons knows the problem: although the will to stick to a certain diet plan is there in principle – the desire for unhealthy, sweet or fatty foods is suddenly greater. This phenomenon is also known to many as ravenous hunger. Read here how cravings arise and how they can be kept in check and even prevented.

Cravings as a diet killer

Cravings can be a real diet killer

Everyone who has ever dieted – for example, to improve their health – knows the craving phenomenon: a diet plan is followed throughout the day and possibly a sports session is included in the daily routine. In between or in the evening however the irresistible urge for unhealthy Snacks or other calorie-rich food places itself. If the urge is given way to, it does not remain then usually with a small portion.

The suddenly appearing strong food cravings have the potential to demotivate people who want to lose weight and to question their success. However, if you understand where cravings come from, you can mitigate them with a few tricks. A balanced diet can even help prevent cravings altogether.

Cravings as a warning signal from the body

Cravings are a warning signal of the body

The feeling of ravenous hunger is – just like a “normal” feeling of hunger – a warning signal from the body. Through hunger, it indicates that it needs nutrients to continue to function properly. The tricky thing, however, is that hunger can sometimes take the form of ravenous appetite and thus a desire for unhealthy foods.

If the craving is indulged and sweets or snacks are eaten, the blood glucose level rises sharply – but drops again quickly a short time later. The consequence of the rapid drop is then the renewed urge to eat something sweet or fatty.

Cravings for sweets can prevent weight loss

This means that when hunger occurs, the body is often not provided with the nutrients it actually needs. This, in turn, makes the body crave even more food – despite previous food intake. However, this is not actually about the organism needing something sweet. Rather, it simply wants to remind us to take in enough nutrients.

A balanced diet prevents cravings

Lose weight without cravings with a balanced diet

Cravings are actually nothing more than the body’s desire for nutrients. Accordingly, cravings are preventable in the vast majority of cases. To prevent attacks, it is particularly important not to skip meals and to eat healthy, nutrient-rich foods. This ensures an adequate supply of nutrients and keeps insulin levels constant, so cravings are much less likely to occur.

Of course, avoiding cravings through a healthy, balanced diet does not happen overnight. Rather, it takes some time until bad eating habits and the associated cravings are completely a thing of the past.

Healthy foods versus sweets and junk food

However, if you want to say goodbye to excess weight and unhealthy cravings for good, you should take the necessary time. It usually takes around six to eight weeks to change everyday habits and practice new, healthier eating habits. Within this period, it is usually possible to get used to new behaviors and consolidate them. If this succeeds, cravings will soon be a thing of the past thanks to a sensible diet.

However, it is important not to be demotivated by setbacks and occasional “sins” during the changeover phase. Rather, those who want to reduce cravings in the long term should continue to stick to regular meals, exercise and a low-calorie, healthy diet. If cravings continue to occur from time to time during the changeover phase, they can be alleviated with a few simple tricks.

Effectively reducing cravings

How to reduce food cravings

According to official data, around 60 percent of all adults in Germany are overweight. Cravings and the lack of control over them are partly to blame for this development. Fortunately, however, there is a way to deal with or mitigate cravings constructively:

  • If cravings occur in a situation where the last food intake was some time ago, sufferers should actually eat something. However, they should not give in to their cravings, but rather prefer a healthy and balanced small meal instead of sugary or fatty foods.
  • While eating, care should be taken to eat food as slowly and consciously as possible. This promotes the feeling of satiety and makes it last longer. Eating on the side – in front of the TV, for example – is less advisable.
  • Cravings regularly do not last long – they are usually over again after fifteen minutes. To bridge the time until the attack ends, it helps to chew gum or brush your teeth. The minty taste often makes the desire for sweets or fatty foods go away even faster.
  • Drinking sufficient amounts of fluids helps to prevent cravings. At least 1.5 to 2 liters of unsweetened liquid per day are recommended. Drinking a large glass of water or some unsweetened tea can also help during a craving.

Drinking unsweetened liquids helps against cravings