There’s no denying that there are a lot of delicious foods out there. And somehow, this becomes much more obvious when you go on diet. Suddenly all the cakes, cookies and treats in general don’t just seem like fun snacks, they are a powerful temptations. If you find your diet has amplified your cravings, here are the best ways to deal with them.
Know What Sets off Those Cravings – The best way to fight cravings is by not getting them in the first place. If you know there’s no way you can have a bag of chips your house without eating post haste, try to keep them out of your house, or at least out of sight. If you start getting cravings from stress at work, try finding alternate ways to relax.
Get Your Heart Racing- You probably already know about the many benefits of exercise, but you probably didn’t know that it probably fights cravings better than anything. If you suddenly get the urge to drive down to your local pancake house, order a tall stack, and cover it rich maple syrup, try going for a brisk run instead. It doesn’t even have to be a complete workout either, just ten minutes can be sufficient. By the time you get back home, huffing and puffing, you probably will have discovered that your cravings have totally subsided. This mostly works because exercise stimulates the production of dopamine, a hormone that increases your sense of well being. And when you feel better about yourself, you are just less likely to seek other ways to feel good, like indulging in cravings.
Choose the Right Carbs – Usually if you are suffering a craving for something like pretzels or cake, really your body is telling you that you need more carbs. So before you eat something sugary, try instead eating something that is packed with healthier carbohydrates, such fruit or whole grains. Sometimes even eating an apple can make those cravings seem much more manageable.
Catch Up on Your Z’s - Cravings don’t always come from weakness, sometimes they come from a simple hormone imbalance. A study that was published in the Journal of Clinical Endocrinology & Metabolism showed that if you get less than an ideal amount of sleep every night, your body produces less of the hormone leptin. This means that you are more likely to feel hungry, and the foods that you do eat will make you feel less satisfied. So if you have been so busy that you haven’t been able to get a solid eight hours every night, and you’ve discovered that donuts seem much more appealing than they usually do, there might be a connection.
Indulge Occasionally - While you are on a diet, while it is important to focus on the foods that will help you lose weight, you shouldn’t feel deprived all the time. If you just feel stressed, you will become much more likely to feel frustrated with your diet and just give up on it entirely. You should try to allow yourself a “cheat meal” once a week. That means that every week you allow yourself to eat whatever you want for one meal. It will allow you to occasionally eat what you want without doing too much damage to your waistline.
译文:
抵抗诱惑屡试不爽之法宝
不可否认的是，世间山珍海味应有尽有。这种想法在你节食的时候会不知不觉地增强。突然间，平时常见的糕点，饼干，小菜便不再仅仅是可口的零食，它们的诱惑是不可抵挡的。如果你觉得自己的饮食让欲望膨胀，以下几个贴士助你成功克服。
知晓引起食欲的罪魁祸首-抵抗诱惑的最佳方法并非第一时间得到食物。如果你确定一定以及肯定自己会狼吞虎咽地吃完一整包薯片，那么尽量禁止它们进家门，至少把它们安顿在视线范围之外。如果工作的压力让你开始食欲膨胀，那么尝试着用不同的方法来放松自己。
让心脏加速跳动-想必你已经了解了运动的诸多益处，但是你可能不知道运动还是控制食欲之最有效的方法。如果你顿时有了驱车直至薄饼店，买一堆薄饼，涂上厚厚的一层枫液的冲动，尝试来个快速跑以转移注意力。不必太长时间，十分钟足以。当你气喘吁吁地回到家里，你可能发现食欲全无。这种方法屡试不爽的原因就是运动刺激了多巴胺的产生，这是一种可以提高人们健康意识的荷尔蒙。当你感觉不错时，你也就不会寻找其他方法了，比如放纵食欲。
选择合适的含糖食品-如果对于蝴蝶酥或者糕点的诱惑，你时常备受煎熬，那说明你的身体在提醒你确实需要摄入更多的糖分。但是在食用含糖食品之前，应尽量选择一些含有对人体健康有益的碳水化合物的食品，如水果或者全麦食品。有时只吃一个苹果并让那些欲望得到控制。
补充睡眠-产生食欲的原因并不能总是归咎于身体虚弱，有时单单的荷尔蒙失调就能使人们食欲大增。发表在《临床内分泌与代谢》期刊上的一篇研究报告表明睡眠不足会导致人体分泌的肥胖荷尔蒙不足。这意味着人体更容易产生饥饿感，不满足于现有食物摄入量。因此如果由于忙碌致使无法保证8小时的睡眠时间，你会觉得油炸圈饼比以往更诱人，两者有一定的因果关系。
偶尔放纵一下-节食阶段，显然选择有助于减肥的食物意义非常，但是总是在饥饿感的笼罩下也是不行的。如果节食让你感到抑郁，那么很容易产生厌食情绪，从而最终放弃节食。每周放纵一次，来顿美餐。也就是说这顿饭想吃什么吃什么。这样一来，既可以偶尔满足一下自己的胃，又不会让腰围太吓人。