More Than Education

More Than Education, the health, fitness & coaching blog by More Than Muscle. This area of the site should be used as a reference point for everything educational relating to training, nutrition, health, fitness & coaching!

how to kill cravings the right way Posted on 04/06/2018

how to kill cravings the right way

Social media sensation, Kim Kardashian, has been heavily criticised in the media following her recent Instagram post in which she endorsed an appetite suppressing lollypop to her 100+ million followers. Sadly, deceptive and unhealthy advertisements like this are ubiquitous on social media and can be very detrimental to those suffering from eating disorders, as well as misleading for individuals who are looking to get leaner by eating healthier.


It’s essential to understand that the frequent hunger pangs we may feel throughout the day are completely normal as our bodies need food to survive. A rumbling tummy is a sign that shouldn’t be ignored. But, instead of grabbing the closest snack to you, we’ve summarised a list of smart ways to kill your cravings in ways that are kind to your body and which don’t involve sucking on an overly expensive, innutritious lollypop.


Hello hydration

Next time you feel peckish right after a meal, how about drinking a big glass of water? Dehydration is very often confused with hunger and water could be exactly what your body is craving! Don’t forget that H2O has a wide array of additional benefits including relieving fatigue, flushing out toxins and even raising your metabolism. If you’re someone that struggles to remember to drink sufficient water we suggest investing in a large, bright bottle which stands out and allows you to write timings down the side so you know exactly which marker you should have reached at each hour of the day -2/3 litres daily is the ideal! Alternatively, if you find the taste of water boring, how about infusing some great flavours to please your taste buds? Some of our particular favourites include: lemon and mint, orange and cucumber, and apple and ginger.


Fantastic fibre


Fibre is a crucial ingredient which many of us need to eat more of, accordingly to national health guidelines we should aim to eat up to 30g a day. Fibre’s benefits include making us feel fuller, helping fat metabolise, aiding digestion and preventing constipation. Eating plenty of fibre is also associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It doesn’t have to seem daunting to increase your fibre intake, by opting for whole wheat breakfast cereals like Weetabix or oats and wholemeal breads instead of sugary cereal and white carbohydrates – you’re already half way there! One simple change in the morning can really improve the happiness of your gut during the day. Other great sources include pulses like beans and lentils, and plenty of fruit and vegetables!


Leafy green goodness


Besides from being absolutely jam-packed with essential nutrients, they are also very low in calories meaning that you can eat handful after handful without feeling too guilty. By ensuring that the green section of your dinner plate is the largest, or experimenting with some new salad or veggie bowl variations on the side, you’ll find you won’t be reaching into the biscuit tin just before bedtime.


Berry tasty


Whether you’re a blueberry, strawberry, raspberry, or blackberry person, these colourful and tasty fruits are a fantastic addition to your diet. They are filled with fibre and liquid meaning they keep you full and they’re very special as they contain high levels of antioxidants to help protect cells from damage. Their benefits are endless: low in sugar, low in calories, boost heart health, lower blood pressure, and fight cancer – so what are you waiting for? If you’re prone to suffering from sugar cravings after dinner, berries are a brilliant healthy dessert alternative - so you can graze (semi) guiltlessly, which should keep your sweet tooth satisfied until bed. We like them best served with a scoop of full-fat yoghurt and a drizzle of honey!


Add some fizz


Sometimes you just need a little kick…Sparkling water with lime or the odd calorie free soft drink can really help us feel like we’re treating ourselves. The bubbles help to fill us up and a hint of sweetness can reduce the temptation of unhealthy sugar cravings.


Protein power


It’s common knowledge that protein is crucial for rebuilding muscle after an intense exercise session, but did you know that protein also takes longer for your body to break down? This means that we feel fuller for longer, which is great news! The best advice we can give is to make sure you don’t miss out on protein at breakfast: yoghurt, eggs, peanut butter and high protein cereals are some great options to keep you satisfied until lunchtime.


Always remember to be kind to your body by fuelling it with the right ingredients. If something looks unhealthy or too good to be true – it probably is! Stick to our simple list of craving killers to help you continue leading a healthy, balanced lifestyle.