We all have ordered food online at some point or other. The popularity of online food ordering and delivery has grown exponentially in recent years, especially after the COVID-19 outbreak. While the pandemic has skyrocketed food delivery sales, its growth rate is expected to accelerate even in the post-pandemic years. By 2025, more than 185 million people are projected to be using online food delivery services.
We all have probably given in whenever our heart desires something sweet or crunchy! Whether you have a sweet tooth or suddenly crave something spicy, like pizza, we all have been there, struggling to resist our hunger pangs. It ends up placing frequent food orders. But it has to stop because not only are junk foods detrimental to our health, but they are also harsh on our pockets!
Causes of Food Cravings
Food cravings can result from several factors, including:
- Hormonal changes
- Lack of proper sleep
- Stress and anxiety
- Lack of adequate fluid intake, such as water
- Nutrient imbalances
- Low blood sugar levels
- Mood swings
- Ghrelin and leptin imbalances
9 Tips to Resist Your Food Cravings
So, the next time you have cravings and attempt to order food online, here are some tips to resist them.
1. Drink More Water
As mentioned earlier, sudden snacking urges may result from dehydration, which occurs when you are not drinking adequate amounts of fluids. So, whenever you crave something, the easiest way to curb the urge is by drinking a glassful of water. After that, wait for a few minutes for the craving to die down. And even if it persists, its intensity will be reduced as your stomach now feels full. Therefore, try drinking large amounts of water to control food cravings.
2. Brush Your Teeth
Yes, you heard that right! But this trick will work in two different ways. Firstly, it might trick your brain by sending it a signal that your meal is complete. And even if it doesn’t work that easily, try to brush with minted toothpaste or have mint chewing gum so that it becomes hard for you to eat anything afterward. That’s because eating anything with a mint-flavored mouth will taste awful! It will naturally stop you from having anything.
3. Play Games on Your Phone
Did you ever think of this one? But it’s true and is a great way to reduce the intensity of your cravings. Playing games on your smartphone or PC will keep your brain distracted, at least for a couple of minutes.
Studies have revealed that playing different kinds of smartphone games, such as Tetris, can kill or weaken certain cravings, including food urges. It’s simple and easy and, yet, might seem a bit challenging at first. But you will definitely want to try this one, as it is fun!
4. Eat More Protein
While the above tips helped control cravings temporarily, this one will help resist your food cravings throughout the day. Eat more protein-rich foods. It’s that simple! The more protein you will include in your diet, the lower your sudden eating urges will be, as your stomach will feel satiated.
Healthy foods can help fight unnecessary cravings. So, increase protein intake as it controls your food cravings all day long and specifically kills such urges at night. Besides, protein-rich foods will keep you full for a longer time.
Some proteinaceous foods include,
- Animal-based food, like meat, fish and other seafood, eggs, poultry, and dairy foods
- Skim or low-fat milk and yogurt
- Low-fat or fat-free cheese
- Legumes, like chickpeas, lentils, black beans
- Whole soy foods, like tofu, edamame, tempeh, soy nuts, and soy milk
- Tree nuts, like almonds, walnuts, and pecans.
So, even if you feel the urge to order online, try choosing healthier and more nutritious options. Some food delivery platforms also offer a special section for healthy and nutritious dishes for health and fitness enthusiasts.
5. Indulge in Light Workout
Avoid intense workout sessions, as it will make you feel hungrier. Instead, do a few light workout exercises, such as a short bodyweight workout at home or something as simple as a brisk walk. So, instead of doing 100 push-ups or squats, try some low-intensity workout options to fight food cravings. A study has found that light workout sessions may make you eat only half of the chocolate or your favorite dessert that you would have eaten otherwise.
6. Avoid Getting Extremely Hungry!
We know you are hungry like anything after returning from work. And at that moment, you can’t think of anything but to order food online. As a result, you end up spending on extra items that are often unhealthy.
Therefore, to avoid this situation, plan your meals ahead. Don’t stay hungry for too long. Prepare a healthy snack in advance or at least keep all the ingredients ready, so you can prepare a healthy dish quickly after returning home. If you are prone to frequent hunger attacks, keep a healthy snack by your side.
Moreover, try eating a variety of foods to include adequate vitamins and minerals in your diet. Add at least five portions of different fruits and vegetables to your everyday diet. An ideal adult portion of fruits and veggies is 80g. The more nutritious your meals are, the lower will be your hunger pangs.
7. Eat Slow
Studies have revealed that if we eat our meals slowly with proper chewing and swallowing techniques, our stomach and brain will feel more satiated and reduce frequent cravings. Eating slowly will make your brain think that your body is receiving food in adequate quantities.
Also, try to eat at the right time. Avoid skipping meals. Furthermore, for snacking, you can intake foods in small amounts and try sticking to healthier options. By taking several small meals at regular intervals, your stomach feels full, thus reducing cravings. For example, you can take three major meals and two snacking meals between them. It will help to control and regulate your blood sugar levels, thus reducing your eating urges.
8. Get Adequate Sleep
One of the major reasons for experiencing frequent hunger pangs is lack of sleep. Ensure to have enough sleep of 7–8 hours of sleep every night (for adults). And try getting as early to bed as possible to maintain and control your appetite.
People often ignore the importance of getting proper sleep at night. As a result, they often end up feeling fatigued even after getting up. Good sleep should make you feel rejuvenated, relaxed, and refreshed every morning, rather than making you feel tired.
Besides, good sleep also helps elevate your moods, thus reducing stress and anxiety. Again, stress and anxiety are directly related to frequent food cravings. So, getting enough sleep is directly proportional to a reduced eating urge.
9. Practice Mindful Eating
Mindful eating is closely related to the general idea of practicing mindfulness, which is about practicing awareness. A study from Indiana State University reported that mini-meditations before eating can bring down binge-eating urges. It helps the individual to focus on one’s awareness about beliefs, emotions, and behavior associated with food intake. So, mindfulness and meditation are effective solutions to decrease hunger pangs.
Final Words
To conclude, we should take active steps to stop our unexpected food cravings and resist placing that food delivery order. We hope the above tips and tricks will help you control your hunger. You can also assign yourself some minor punishments every time you order food online, especially if it’s too frequent. So, eat healthy and save some of your hard-earned money!
Read more: The Best Breakfast options to try in Ludhiana that are Healthy and Delicious