9. Brush Your Teeth
Although it may sound strange, brushing your teeth when you have a strong craving for some food can stop the craving. When you have a fresh, clean mouth, you don’t feel like eating or drinking anything.
Use flavored toothpaste or mouthwash to brush your teeth or rinse with mouthwash. The sweet taste will trick the brain into thinking something sweet has been ingested and help you deal with the craving.
You can carry a toothbrush and toothpaste to use when big cravings hit. But you must keep in mind that brushing your teeth too often can wear away at the enamel on your teeth. So, do not use this trick too frequently.
10. Chew Sugar-Free Gum
Another simple tip to suppress your cravings and make you eat less is chewing sugar-free gum.
Simply pop one in your mouth and start chewing it whenever you have strong cravings for food. The act of chewing will lead to decreased feelings of hunger and snack cravings. Chewing gum can trick your brain into feeling satisfied, especially if you have a craving for sugar.
Another point of chewing gum is that it can help fight midafternoon fatigue that often makes cravings harder to fight off.
Sugar-free gum also helps keep your mouth and teeth clean by generating more saliva production.
- No matter what you are eating, keep the portions small. Eat slowly and focus on the food.
- It is recommended to eat more frequent, smaller and balanced meals throughout the day.
- Eat meals at scheduled times and avoid casual eating as much as possible.
- When you’re craving something to eat, do something to distract yourself. Taking your mind off the moment at hand can help you reduce cravings and make healthier eating choices.
- Make the foods you crave difficult or impossible to get. For instance, if you love brownies, do not keep any at home or at work.
- Since stress has been shown to increase cravings, take steps to reduce your stress level by doing some exercise, meditation or deep breathing.
- Sniff on a nice-smelling sachet or essential oil like rosemary or lavender to keep your appetite in check.
- If you often feel hungry, you may want to revisit your diet plan.
- Include more foods in your diet that will keep you full longer, like whole grains and vegetables.
- You can tap your forehead for 30 seconds to reduce the intensity of a craving, as well as blur the image of the food you crave in your brain.
- When you are craving something sweet, eat a piece of dark chocolate that contains at least 70 percent cocoa. The bitter taste of dark chocolate can help suppress your appetite.
- Serve your food on a smaller plate. A smaller plate will trick your brain into thinking you ate a whole plate of food.
- Put less food on your plate. The less you see, the less you eat.
- Spend at least 20 minutes per meal to chew and swallow your food, so that you chew and digest it completely.
- Keeping a food journal will also help you identify the times of day when your cravings are the strongest. This will help you be prepared to deal with them.