How to control cravings and stop binge eating during virus lockdown
Many of us are putting on weight as we binge on unhealthy feelgood foods while stuck at home on lockdown. Whether you're stuck at home on furlough or still working, lockdown is having an effect on our health. Even with the Government's easing of restrictions meaning we can go out more than once a day for exercise, the closure of gyms and the lack of our usual daily routine means we may be burning off far fewer calories. Then there is the stress of the coronavirus crisis and its social isolation. It's easy to start bingeing on unhealthy feelgood foods like chocolate and crisps or hitting the booze to try to lift our mood and drown out the negative thoughts. The end result is lockdown weight gain. It is particularly important to be aware of snacking in the current climate, as obesity is now thought to be one of the biggest risk factors in developing severe coronavirus symptoms - so here's a few ways to control those cravings… DRINK MORE WATER Water is the best way of drowning your cravings, especially those telling you that you need 'salty snacks'. Dehydration is a major craving contributor, so by ensuring you are taking on enough water, you're sure to cut the cravings. Even if you're well hydrated, we can still misinterpret the need for water with a need for food (in particular the foods we shouldn't be having!) SNACK MORE! (BUT AT THE RIGHT TIME) You CAN snack more and lose weight. The secret is getting your snacks and the timings of these right. Avocados and nuts are high in healthy fats and make the perfect mid-morning snack. Grapefruit is renowned for its craving curbing powers and makes a great mid-afternoon replacement for that packet of crisps or trip to the vending machine. By providing your body with healthy, nutritious snacks before the cravings hit you are proactively keeping them at bay. What's more, you are actively providing your body with some of the key nutrients it needs to function at its best. So, get into the habit of healthy mid-morning and mid-afternoon snacking! AVOID REFINED FOODS White bread, pasta and sugar have become household essentials, but these refined foods are also some of the worst offenders when it comes to cravings. One of the best ways to aid any diet is to say goodbye to refined food, but going cold turkey is often hard. One of the best ways to break the cycle is to swap the refined versions for their wholegrain alternatives. CARDIO EXERCISE Ignore the people who say exercise makes them hungrier; studies have shown one of the best appetite busters is a cardio workout. It's true exercise does cause a ghrelin spike, (the hormone responsible for increased appetite), but this spike then causes a cascade of other hormones which cause your appetite to be reduced. Countless studies have proved that by doing just 20 minutes of exercise before a meal results in women eating less than they would if they did nothing. CHEW GUM It's worth remembering that, 'one hour a day keeps the cravings away', or so the studies show. The secret behind chewing gum is that it fools the brain into thinking you're eating. Your brain then slows down the production of ghrelin, suppressing your appetite. BRUSH YOU TEETH As simple as it might sound, brushing your teeth is one of the most simple and effective ways of keeping cravings at bay. Because everything tastes bad after cleaning your teeth… and more importantly, after you have spent five minutes brushing, flossing and then using mouthwash the last thing you will want is to dirty your mouth by snacking on a chocolate bar or fizzy drink. So, keep a toothbrush and mini-tube of toothpaste close at hand and when you feel those cravings coming fight back with a really good clean of your teeth!