Here’s why you’ve got cravings even though you’re not hungry
Food cravings
Firstly, it’s important to understand that there are powerful biological and psychological forces that motivate us towards food and which are constantly operating in an obesogenic environment. There’s nothing morally inferior about giving into food cravings.Blame and stigmaaround eating and weight are known to be highly detrimental and need to be eradicated. However, there are ways that we can bring our cravings under control.
People often go on restrictive diets as a way of managing their eating and weight. However, dieting can paradoxically make food cravings worse.In one study, dieters experienced strong cravings for the very foods they were trying to restrict. Avoidance can make problematic foods even more prominent in our minds, and once we start thinking about these foods it increasesdesire and cravings.
So, setting realistic eating and weight management goals is likely to be a better approach. Achieving goals increases belief in our ability to succeed as well as improving mood, which in turn can help us stick to healthier eating patterns. In contrast, setting unrealistic goals has theopposite effect.
It’s also important to identify and manage tempting situations. For example, avoiding the confectionery aisle in the supermarket altogether may help to prevent cravings and curb impulse buys.
Many people also experience cravings and desire to eat in response to mood. Therefore, trying to developalternative coping strategiesthat don’t involve food and drink (such as going for a walk) can be helpful.
Finally, distinguishing between physical hunger signals and cravings may also help with the control of food intake. “Mindful eating” involves paying attention to hunger and satiety signals, and has been shown to be an effective weight-loss strategy.
We all can and should be able to enjoy eating nice-tasting foods. It’s just important to listen to our body’s satiety signals so we don’t go overboard.
This article is republished fromThe ConversationbyCharlotte Hardman, Senior Lecturer in Psychology of Appetite and Obesity,University of LiverpoolandCarl Roberts, Tenure Track Research Fellow,University of Liverpoolunder a Creative Commons license. Read theoriginal article.
Story byThe Conversation
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