We're 6 weeks into this year and we're flying toward Spring hurrah, do you feel you're slowly coming back to life? Are you making small changes or going for it with big shifts? I'd love to hear!
In clinic I get asked alot of questions about weight loss & digestive issues and how hard it is to stop craving sweet sugary foods. So thought I'd share my top tips to help with cravings - let's dive in:
Protein protein protein! - aim for at least 30g per meal. Start researching how much protein are in foods and see where you can add more in. Why? protein keeps you fuller for longer, it takes longer to digest so reduces any cravings for something sweet straight after you've eaten. These are empty calories and lead to weight gain - so good to know if weight loss is a goal. Here's three examples approx serves of protein to get you going! There's 13g in 100g of tofu and 25g in 100g chicken breast & 100g steak.
Space your meals (each containing 30g protein per meal!) evenly through the day ie every 4-5 hours so you don't hit a blood sugar low and reach for quick hits of energy via sweet snacks -
Hydrate with water, fruit & herbal teas, green tea. Many people don't like plain water so why not add slices of citrus fruit oranges, lemons, limes, or cucumber & fresh mint? YUM! Dehydration is often confused with hunger and this will help with any cravings and help your digestion and keep skin glowing!
If a craving hits, take your mind off it get outside in nature or get up from your desk, sofa and make a drink, do some breath work, read a book, learn a language with duo lingo, roll out the mat and do some stretches, call a friend get those happy hormones flowing.....
Don't deny or starve yourself - living with an 80/20 approach to eating is great! So for example if you're drinking 3 tins of coke a day switch it up to diet coke then aim to switch to sparkling water. Controversial but it's better to have a happy pizza than a sad salad.....If you're eating something saying I hate this, this is rubbish you're consuming those words too. We are what we eat, think, breath, move, say...
If you know you can't trust yourself at the moment to not eat the contents of your cupboard full of processed, sugary foods don't have them in the house. Take the stress out of it and the triggers. Many times it's boredom that we eat so hit no 4 if that's the case.
Did these help?. Do you have any top tips to share? I'd love to know.
If you want help with your digestion, cravings and / or weight loss get in touch and we can get to work in my kinesiology & nutrition clinic. Head to my kinesiology page to find out more & to book!
Comentários