Can't resist the craving? 4 tips to overcome food temptation

I don’t know why, but every afternoon around three or four o’clock, I feel particularly hungry! If at this time, the evil aroma of fried chicken, French fries, pizza, or cake wafts into the office, no one will say "so disgusting" because humans are naturally attracted to high-calorie foods. But in fact, you can overcome your genetic preferences. With four simple strategies, you can not only take care of your health, but also maintain your hard-earned weight loss plan!

Researchers have found that if you consume healthy nutrients consistently over just two weeks, your brain will start to prefer beneficial foods. Nutrition expert Dr. Roberts said, "Your body is beginning to build healthy neural connections that didn't exist before, and the bad neural connections are suppressed as a result."

But how do you survive two weeks of cravings? I suggest you try the following four strategies proven effective by nutrition experts to resist temptation!

Tip 1: Eat healthy food with snacks

A Duke University study found that more people prefer a cookie with three slices of apple than four. The researchers found similar results with the combination of radishes and potato chips. "Eating a quarter of your snacks that are unhealthy and then filling up the gap with nutritious foods can satisfy your appetite and your health goals at the same time," researcher Peggy calls this the "sin and virtue coexistence" strategy. Why not give it a try!

Tip 2: Distract yourself

Research from the University of Plymouth in the UK shows that playing an engaging, visually rich game (how about Candy Crush Saga or Flow Free?) for just three minutes can reduce your cravings for delicious food. Why? Because your brain is busy with hand-eye coordination, it has less room to think about ice cream or other treats, said researcher and psychology professor Dr. Andrade. Let’s say you have a craving for chocolate, the mental image will cause the craving. But if you are looking at an image that is constantly moving, the alluring image cannot be summoned.

Tip 3: Sweat Exercise

Dr. Hall, a professor of kinesiology, pointed out: "Aerobic exercise is one of the most effective ways to strengthen the area of ​​the brain that controls eating." He found that people with low activity in a neural area called the Dorsolateral Prefrontal Cortex (DLPFC) ate more snacks than normal people. It is best to exercise for at least 150 minutes per week, or 20 minutes per day. Another benefit: People who exercise tend to sleep better at night, and people who get a good night's rest have more willpower to resist cravings.

Tip 4: Eat healthy food when you are hungry

Here's a fact to help you train your brain: Research shows that the things you eat when you're hungry are also the first things you want to eat when you're hungry. So if you start craving something a few hours after lunch, prepare a snack with fiber and protein, such as whole-wheat crackers with peanut butter or a hard-boiled egg with grapes. Do these things regularly, and they'll become things you actually want to eat, says nutrition expert Roberts.

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