Food cravings are the dieter's worst enemy.
These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.
Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
Here are 11 simple ways to prevent or stop unhealthy food and sugar cravings.
1. Drink Water
Thirst is often confused with hunger or food cravings.
If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away because your body was actually just thirsty.
Bottom Line: Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
2. Eat More Protein
Eating more protein may reduce your appetite and keep you from overeating.
It also reduces cravings and helps you feel full and satisfied for longer (4).
Another study in overweight men showed that increasing protein intake to 25 percent of calories reduced cravings by 60 percent. Additionally, the desire to snack at night was reduced by 50 percent (6).
Bottom Line: Increasing protein intake may reduce cravings by up to 60 percent and cut the desire to snack at night by 50 percent.
3. Distance Yourself From the Craving
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
Bottom Line: Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower.
4. Plan Your Meals
If possible, try to plan your meals for the day or upcoming week.
By already knowing what you're going to eat, you eliminate the factor of spontaneity and uncertainty.
If you don't have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
Bottom Line: Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.
5. Avoid Getting Extremely Hungry
Hunger is one of the biggest reasons why we experience cravings.
To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
By being prepared and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.
Bottom Line: Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
6. Fight Stress
Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women (12).
Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.
Bottom Line: Being under stress may induce cravings, eating and weight gain, especially in women.
7. Take Spinach Extract
It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.
Bottom Line: Spinach extract delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings.
8. Practice Mindful Eating
Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating.
Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively (21).
Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.
One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge (22).
Bottom Line: Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.
9. Get Enough Sleep
Your appetite is largely affected by hormones that fluctuate throughout the day.
For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.
Bottom Line: Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.
10. Eat Proper Meals
Hunger and a lack of key nutrients can both cause certain cravings.
Therefore, it's important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won't get extremely hungry right after eating.
Bottom Line: Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.
11. Don't Go to the Supermarket Hungry
Grocery stores are probably the worst places to be when you are hungry or have cravings.
First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level.
The best way to prevent cravings from happening at the store is to shop only when you've recently eaten. Never—ever—go to the supermarket hungry.
Bottom Line: Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying.
Take Home Message
Cravings are very common. In fact, more than 50 percent of people experience cravings on a regular basis (26).
Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.
This article was reposted from our media associate Authority Nutrition.
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By Bob Jacobs
Hanako, a female Asian elephant, lived in a tiny concrete enclosure at Japan's Inokashira Park Zoo for more than 60 years, often in chains, with no stimulation. In the wild, elephants live in herds, with close family ties. Hanako was solitary for the last decade of her life.
Hanako, an Asian elephant kept at Japan's Inokashira Park Zoo; and Kiska, an orca that lives at Marineland Canada. One image depicts Kiska's damaged teeth. Elephants in Japan (left image), Ontario Captive Animal Watch (right image), CC BY-ND
Affecting Health and Altering Behavior<p>It is easy to observe the overall health and psychological consequences of life in captivity for these animals. Many captive elephants suffer from arthritis, obesity or skin problems. Both <a href="https://doi.org/10.11609/JoTT.o2620.1826-36" target="_blank">elephants</a> and orcas often have severe dental problems. Captive orcas are plagued by <a href="https://doi.org/10.1016/j.jveb.2019.05.005" target="_blank">pneumonia, kidney disease, gastrointestinal illnesses and infections</a>.</p><p>Many animals <a href="https://doi.org/10.1016/j.neubiorev.2017.09.010" target="_blank">try to cope</a> with captivity by adopting abnormal behaviors. Some develop "<a href="https://doi.org/10.1016/j.applanim.2017.05.003" target="_blank" rel="noopener noreferrer">stereotypies</a>," which are repetitive, purposeless habits such as constantly bobbing their heads, swaying incessantly or chewing on the bars of their cages. Others, especially big cats, pace their enclosures. Elephants rub or break their tusks.</p>
Changing Brain Structure<p>Neuroscientific research indicates that living in an impoverished, stressful captive environment <a href="https://doi.org/10.1016/j.jveb.2019.05.005" target="_blank" rel="noopener noreferrer">physically damages the brain</a>. These changes have been documented in many <a href="https://doi.org/10.1002/cne.903270108" target="_blank" rel="noopener noreferrer">species</a>, including rodents, rabbits, cats and <a href="https://doi.org/10.1006/nimg.2001.0917" target="_blank" rel="noopener noreferrer">humans</a>.</p><p>Although researchers have directly studied some animal brains, most of what we know comes from observing animal behavior, analyzing stress hormone levels in the blood and applying knowledge gained from a half-century of neuroscience research. Laboratory research also suggests that mammals in a zoo or aquarium have compromised brain function.</p>
This illustration shows differences in the brain's cerebral cortex in animals held in impoverished (captive) and enriched (natural) environments. Impoverishment results in thinning of the cortex, a decreased blood supply, less support for neurons and decreased connectivity among neurons. Arnold B. Scheibel, CC BY-ND<p>Subsisting in confined, barren quarters that lack intellectual stimulation or appropriate social contact seems to <a href="https://doi.org/10.1590/S0001-37652001000200006" target="_blank" rel="noopener noreferrer">thin the cerebral cortex</a> – the part of the brain involved in voluntary movement and higher cognitive function, including memory, planning and decision-making.</p><p>There are other consequences. Capillaries shrink, depriving the brain of the oxygen-rich blood it needs to survive. Neurons become smaller, and their dendrites – the branches that form connections with other neurons – become less complex, impairing communication within the brain. As a result, the cortical neurons in captive animals <a href="https://doi.org/10.1002/cne.901230110" target="_blank">process information less efficiently</a> than those living in <a href="https://doi.org/10.1002/dev.420020208" target="_blank">enriched, more natural environments</a>.</p>
An actual cortical neuron in a wild African elephant living in its natural habitat compared with a hypothesized cortical neuron from a captive elephant. Bob Jacobs, CC BY-ND<p>Brain health is also affected by living in small quarters that <a href="https://doi.org/10.3233/BPL-160040" target="_blank">don't allow for needed exercise</a>. Physical activity increases the flow of blood to the brain, which requires large amounts of oxygen. Exercise increases the production of new connections and <a href="http://dx.doi.org/10.1126/science.aaw2622" target="_blank">enhances cognitive abilities</a>.</p><p>In their native habits these animals must move to survive, covering great distances to forage or find a mate. Elephants typically travel anywhere from <a href="https://www.elephantsforafrica.org/elephant-facts/#:%7E:text=How%20far%20do%20elephants%20walk,km%20on%20a%20daily%20basis." target="_blank">15 to 120 miles per day</a>. In a zoo, they average <a href="https://doi.org/10.1371/journal.pone.0150331" target="_blank" rel="noopener noreferrer">three miles daily</a>, often walking back and forth in small enclosures. One free orca studied in Canada swam <a href="https://doi.org/10.1007/s00300-010-0958-x" target="_blank" rel="noopener noreferrer">up to 156 miles a day</a>; meanwhile, an average orca tank is about 10,000 times smaller than its <a href="https://www.cascadiaresearch.org/projects/killer-whales/using-dtags-study-acoustics-and-behavior-southern" target="_blank" rel="noopener noreferrer">natural home range</a>.</p>
Disrupting Brain Chemistry and Killing Cells<p>Living in enclosures that restrict or prevent normal behavior creates chronic frustration and boredom. In the wild, an animal's stress-response system helps it escape from danger. But captivity traps animals with <a href="https://doi.org/10.1073/pnas.1215502109" target="_blank">almost no control</a> over their environment.</p><p>These situations foster <a href="https://doi.org/10.1037/rev0000033" target="_blank">learned helplessness</a>, negatively impacting the <a href="https://doi.org/10.1155/2016/6391686" target="_blank" rel="noopener noreferrer">hippocampus</a>, which handles memory functions, and the <a href="https://doi.org/10.1016/j.neuropharm.2011.02.024" target="_blank" rel="noopener noreferrer">amygdala</a>, which processes emotions. Prolonged stress <a href="https://doi.org/10.3109/10253899609001092" target="_blank" rel="noopener noreferrer">elevates stress hormones</a> and <a href="https://doi.org/10.1523/JNEUROSCI.10-09-02897.1990" target="_blank" rel="noopener noreferrer">damages or even kills neurons</a> in both brain regions. It also disrupts the <a href="https://doi.org/10.1016/j.neubiorev.2005.03.021" target="_blank" rel="noopener noreferrer">delicate balance of serotonin</a>, a neurotransmitter that stabilizes mood, among other functions.</p><p>In humans, <a href="https://doi.org/10.1006/nimg.2001.0917" target="_blank" rel="noopener noreferrer">deprivation</a> can trigger <a href="https://doi.org/10.3389/fnins.2018.00367" target="_blank" rel="noopener noreferrer">psychiatric issues</a>, including depression, anxiety, <a href="https://doi.org/10.3389/fnins.2018.00367" target="_blank" rel="noopener noreferrer">mood disorders</a> or <a href="https://doi.org/10.1177/1073858409333072" target="_blank" rel="noopener noreferrer">post-traumatic stress disorder</a>. <a href="https://doi.org/10.1007/s00429-010-0288-3" target="_blank" rel="noopener noreferrer">Elephants</a>, <a href="https://doi.org/10.1371/journal.pbio.0050139" target="_blank" rel="noopener noreferrer">orcas</a> and other animals with large brains are likely to react in similar ways to life in a severely stressful environment.</p>
Damaged Wiring<p>Captivity can damage the brain's complex circuitry, including the basal ganglia. This group of neurons communicates with the cerebral cortex along two networks: a direct pathway that enhances movement and behavior, and an indirect pathway that inhibits them.</p><p>The repetitive, <a href="http://dx.doi.org/10.1016/j.bbr.2014.05.057" target="_blank">stereotypic behaviors</a> that many animals adopt in captivity are caused by an imbalance of two neurotransmitters, dopamine and <a href="https://doi.org/10.1016/j.neubiorev.2010.02.004" target="_blank" rel="noopener noreferrer">serotonin</a>. This impairs the indirect pathway's ability to modulate movement, a condition documented in species from chickens, cows, sheep and horses to primates and big cats.</p>
The cerebral cortex, hippocampus and amygdala are physically altered by captivity, along with brain circuitry that involves the basal ganglia. Bob Jacobs, CC BY-ND<p>Evolution has constructed animal brains to be exquisitely responsive to their environment. Those reactions can affect neural function by <a href="https://www.penguinrandomhouse.com/books/311787/behave-by-robert-m-sapolsky/" target="_blank">turning different genes on or off</a>. Living in inappropriate or abusive circumstance alters biochemical processes: It disrupts the synthesis of proteins that build connections between brain cells and the neurotransmitters that facilitate communication among them.</p><p>There is strong evidence that <a href="https://doi.org/10.1523/JNEUROSCI.0577-11.2011" target="_blank">enrichment</a>, social contact and appropriate space in more natural habitats are <a href="https://doi.org/10.1111/j.1748-1090.2003.tb02071.x" target="_blank" rel="noopener noreferrer">necessary</a> for long-lived animals with large brains such as <a href="https://doi.org/10.1371/journal.pone.0152490" target="_blank" rel="noopener noreferrer">elephants</a> and <a href="https://doi.org/10.1080/13880292.2017.1309858" target="_blank" rel="noopener noreferrer">cetaceans</a>. Better conditions <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5543669/" target="_blank" rel="noopener noreferrer">reduce disturbing sterotypical behaviors</a>, improve connections in the brain, and <a href="https://doi.org/10.1038/cdd.2009.193" target="_blank" rel="noopener noreferrer">trigger neurochemical changes</a> that enhance learning and memory.</p>
The Captivity Question<p>Some people defend keeping animals in captivity, arguing that it helps conserve endangered species or offers educational benefits for <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.574.3479&rep=rep1&type=pdf" target="_blank" rel="noopener noreferrer">visitors to zoos and aquariums</a>. These justifications are questionable, particularly for <a href="https://animalstudiesrepository.org/acwp_zoae/8/" target="_blank" rel="noopener noreferrer">large mammals</a>. As my own research and work by many other scientists shows, caging large mammals and putting them on display is undeniably cruel from a neural perspective. It causes brain damage.</p><p>Public perceptions of captivity are slowly changing, as shown by the reaction to the documentary <a href="https://en.wikipedia.org/wiki/Blackfish_(film)" target="_blank" rel="noopener noreferrer">"Blackfish</a>." For animals that cannot be free, there are well-designed sanctuaries. Several already exist for elephants and other large mammals in <a href="https://www.elephants.com/" target="_blank" rel="noopener noreferrer">Tennessee</a>, <a href="https://globalelephants.org/overview/" target="_blank" rel="noopener noreferrer">Brazil</a> and Northern <a href="http://www.pawsweb.org/about_our_sanctuaries.html" target="_blank" rel="noopener noreferrer">California</a>. Others are being developed for large <a href="https://whalesanctuaryproject.org/" target="_blank" rel="noopener noreferrer">cetaceans</a>.</p><p>Perhaps it is not too late for Kiska.</p>
By Tara Lohan
Maybe we can blame COVID-19 for making it hard to hit the streets and gather signatures to get initiatives on state ballots. But this year there are markedly fewer environmental issues up for vote than in 2018.
While the number of initiatives may be down, there's no less at stake. Voters will still have to make decisions about wildlife, renewable energy, oil companies and future elections.
Here's the rundown of what's happening where.
Return of an Apex Predator<p>Wolves are on the ballot in Colorado. <a href="https://leg.colorado.gov/ballots/reintroduction-and-management-gray-wolves" target="_blank" rel="noopener noreferrer">Proposition 114</a> would require the state's Parks and Wildlife Commission to create a plan by 2023 for the reintroduction and management of gray wolves (<em>Canis lupus</em>) in areas west of the continental divide.</p><p>Gray wolves once roamed across the western United States but were mostly eradicated by the 1930s. Slowly efforts are being made to bring them back. The reintroduction of gray wolves to Yellowstone National Park in 1996 has been hailed as a <a href="https://www.theguardian.com/environment/2020/jan/25/yellowstone-wolf-project-25th-anniversary" target="_blank" rel="noopener noreferrer">rewilding success</a>.</p><p>"The argument is that by putting back in wolves — an apex predator that has evolved alongside their prey species — we're putting things back into ecological balance," University of Colorado Boulder ecology professor Joanna Lambert <a href="https://therevelator.org/wolf-reintroduction-colorado/" target="_blank">told <em>The Revelator</em></a> in a February interview about the science behind wolf reintroductions.</p><p>The Rocky Mountain Elk Foundation and the Colorado Farm Bureau are two of the top donors to the opposition groups.</p><p>The measure does include compensation for losses of livestock caused by gray wolves.</p><p>"What we're all hoping for is a landscape where we can coexist with the species that were originally here, but also acknowledging that humans need to make a living and that the costs of this initiative will be felt by some folks more than others," Lambert said.</p>
Confusion Over Clean Energy<p>In Nevada voters will take a second swing at a constitutional amendment to require that electric utilities source 50% of their electricity from renewables by 2030. Voters passed the same measure, <a href="https://www.nvsos.gov/sos/home/showdocument?id=8826" target="_blank">Question 6</a>, in 2018, but state law requires that constitutional amendments be passed in two consecutive even-numbered election years.</p><p>More clean energy for the state may seem good. But there's concern that enshrining 50% renewables by 2030 in the state's constitution isn't that ambitious and it will make it harder to continue the push for 100% renewables in the future. To do that would be another constitutional amendment that would again take four years and two consecutive ballot wins to move the needle.</p><p>Also, the state is already on its way to the same renewable goal.</p><p>A legislative effort to achieve 50% renewables by 2030 — but with a slightly different timeline for the increments to get there — was signed into law in April 2019 by Nevada Gov. Steve Sisolak. Renewable advocates hope the state will do even better than that benchmark, but passing Question 6 would make it harder.</p>
Paying a Fair Share<p>If California's <a href="https://www.sos.ca.gov/elections/ballot-measures/qualified-ballot-measures/" target="_blank">Proposition 15</a> passes, commercial and industrial properties will need to start paying taxes based on their current market value, instead of paying based on the purchase price from decades prior (which stems from Proposition 13 passed back in 1978). The initiative would exempt agricultural land, small businesses, renters and homeowners.</p><p>Reassessing the worth of large commercial properties could bring in between $7.5 billion and $12 billion a year that would go toward supporting local governments, school districts and community colleges.</p><p>Most of the <a href="https://ballotpedia.org/California_Proposition_15,_Tax_on_Commercial_and_Industrial_Properties_for_Education_and_Local_Government_Funding_Initiative_(2020)" target="_blank">opposition</a> has come from big business and anti-taxation groups.</p><p>The California Teachers Association Issues PAC is the biggest supporter of the effort, but a number of <a href="https://www.yes15.org/endorsers-environment" target="_blank" rel="noopener noreferrer">environmental groups</a> have also endorsed the measure, which would likely see oil companies and other big industrial polluters having to kick in more money.</p><p>"The oil industry has used Prop. 13 loopholes to evade tens of millions of dollars in property taxes," <a href="https://www.nrdc.org/experts/victoria-rome/nrdc-announces-support-californias-proposition-15" target="_blank" rel="noopener noreferrer">wrote Victoria Lome</a>, California legislative director for the Natural Resources Defense Council. "Companies like Chevron, Exxon, Phillips 66, Shell and Tosco are paying taxes based on assessments taken prior to 2000. Prop. 15 would end this hidden subsidy to dirty energy."</p><p>Oil companies could stand to lose in Alaska, too. Voters there will weigh in on <a href="https://ballotpedia.org/Alaska_Ballot_Measure_1,_North_Slope_Oil_Production_Tax_Increase_Initiative_(2020)" target="_blank" rel="noopener noreferrer">Ballot Measure 1</a>, which would increase taxes on big oil producers (those that have produced more than 400 million barrels overall or 40,000 barrels a day in the past year) operating in three established oil fields in the North Slope.</p>
Taking the Wind Out of the Sails of the Electoral College<p>Colorado's <a href="https://leg.colorado.gov/ballots/adopt-agreement-elect-us-president-national-popular-vote" target="_blank">Proposition 113</a> isn't about environmental issues directly but could cause big shifts in how presidential elections are run and what states and issues are considered important.</p><p>The initiative would add Colorado to the <a href="https://www.nationalpopularvote.com/written-explanation" target="_blank">National Popular Vote Interstate Compact</a>. That effort is aimed at ensuring the presidential candidate who wins the popular vote wins the election. It doesn't eliminate the Electoral College, but it saps its power.</p><p>The compact needs states representing at least 270 Electoral College votes to go into effect. It's currently at 196.</p><p>If Colorado's proposition is passed, and if the National Popular Vote Interstate Compact eventually gets enough votes to go into effect, then Colorado's nine electoral votes would go to the presidential candidate who wins the popular vote, not to the one who gets the most votes in Colorado.</p>
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