3 healthy ways to reduce food cravings

Have you wondered why it's so easy for some people to stick to healthy food habits, while others yo-yo between different diet gurus, diet books and diet ideas, never getting any long term results?

I have had people starting out at Genesis Gym saying how it has been hard for them to stay away from certain foods because they are "addicted" to those foods.

The new member simply can't even bear the thought of changing their lifestyle. It causes them stress to even consider changing habits, even though they know that trans fat-laden, potato chips are not good for them.

Why is this the case? Why does it happen to some people more than others? Is it just a case of poor self discipline?

Here is why food can be addictive, and three things you can do about it.

Foods produced today are simply too yummy.

It is in the big food companies' interest for us to eat more. And the way to do this is to make the food super yummy!

Willing buyer, willing seller right? Yes... kind of, but the buyer bears the health consequences.

Wheat products (bread, pasta, all grains) are a major offender, along with sweet things like ice cream and cola. The "most yummy" combination is sugar together with fats and all the bad stuff is basically those two put together.

• Chips - starch (sugar) and oil (fat)

• Cakes - sugar, flour and oil (fat)

• Burgers - Bread (it's the same as sugar to your body) and melted cheese (fat)

And so on...

These processed, yummy foods also tend to be cheap, available, cause negative consequences to your hormones and cell function, and overly dense in terms of energy.

They also have a high "opiate" response in your brain. So you literally do become addicted. And if you stop them suddenly, you can have a mild form of the depression and mood swings that can also be observed by drug addicts who decide to quit.

So we shouldn't get judgemental on people who are fat. It's not an issue of simply "poor self control". Let's work on fixing the problem and here are some things you can do.

1. Manage stress using methods other than food.

Carbohydrates can help lower stress levels, that is why students with final exams, or people with deadlines tend to eat more starchy food. However this is a temporary fix. Once the "sugar rush" wears off, you are still stuck facing the stressful event. Just that now you are facing it as a fatter version of your old self!

Different people use different techniques, but here are some that I like.

• Exercise - too much research on this, just go out and be physically active.

• Writing a journal - write with a positive attitude and it has been research proven to reduce stress levels because writing clarifies your thoughts and puts your brain into "problem solving mode" rather than "stressed and whiny mode". I suggest thankful, grateful, positive writing, in addition to lists of things you have learned, how you have helped someone, or how you are planning for the future.

• Mood management natural nutrients - Omega 3's and magnesium are great choices.

2. Out of sight, out of mind, out of mouth!

There are several factors that encourage over eating. (See end of article for research credits)

• Food left within reach

• Food left easily visible

• Bigger spoons, bowls, cups etc

No kidding.

So keep bad foods - far away in the highest cabinet, out of visible line of sight, and if you do eat them, eat with small utensils! Sitting in front of the TV with a 2 liter tub of ice cream and a large spoon is a bad idea.

3. Chose foods that make you full.

Foods that rate highly on the "satiety index" of how full they make you feel tend to keep you away from the cookie jar. These foods tend to have:

• More fiber

• More Protein

• More water

• Slow absorption/digestion

Nuts, meats, low Glycimic index fruits like oranges and apples and berries, leafy veggies and beans tend to score well. Candy bars and doughnuts do not!

There we have it. Till next week, stay lean and addiction free.

For the best fitness boot camp program, ExpressFIT program in the CBD, and personal training in Singapore visit www.genesisgym.com.sg or the Genesis Gym facebook page. Or visit Coach Jonathan's homepage and blog at www.coachjon.com

• "How visibility and convenience influence candy consumption" - Appetite, 38(3), 237-238
  

• "Proximity 's influence on estimated and actual candy consumption" International Journal Of Obesity 30(5) 871-875

• "Bowl size, spoon size and self-served portion sizes" American Journal of Preventive Medicine, 31(3), 240-243