Tips to Help your weight

Taken from Oxygen Magazine....

While the science on sugar addiction is still new, researchers have identified several things you can do to break the cravings cycle. Help keep your health and waistline intact with these tips.

1.    Visualize the risks. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that, during the onset of a craving, picturing the negative consequences of eating something unhealthy (for example, thinking about weight gain or type 2 diabetes while going to town on a cookie) activates parts of the brain’s prefrontal cortex, which is associated with inhibition and makes you less likely to succumb to cravings. Take this process one step further by imagining how the consequences would actually make you look, feel and behave. Picture the extra weight on your frame, for example, or the way you would react to receiving a type 2 diabetes diagnosis at the doctor’s office.
2.    Think about your goals. Keep a list on your smartphone or create a Pinterest board with images that represent your goals, such as looking and feeling great on vacation. Then, when a craving strikes, turn to your notes or reference your board to keep your health goals in check.

3.    Eat every three to four hours. According to brain scans, high-calorie food appears more rewarding when you’re hungry, reports a not yet published study from Imperial College London. “When you’re hungry, you become even more sensitive to cues in your environment, especially junk food, and they set off a greater rush of dopamine than when you’re satiated,” explains Ashley Gearhardt, PhD, assistant professor of clinical psychiatry at the University of Michigan. Check in with your hunger throughout the day. If level one is starving and 10 is overly full, never drop below a three, she adds.   

4.    Be more mindful. “If you tend to overeat certain foods, get into the habit of writing down how you feel before and after you eat those foods,” advises Nicole Avena, PhD, a neuroscientist at the University of Florida. Not only will this help you to notice patterns – for example, you tend to raid the candy jar whenever you feel inadequate at work – it can also derail the cue-eat connection. According to Avena, the greater the time between the cue and the reinforcer, or reward (like that tasty treat you’re craving), the weaker the connection becomes. So while you might give into your sweet craving today, when you get into the habit of pausing and journaling before you eat, that cue will have less power over you down the road. 

5.    Create a healthier environment. Alter your home and workspace to get rid of cues that spark sugar cravings. Take it even further than simply tossing out any junk food. For instance, perhaps a song on your playlist calls to mind a bad breakup, and you suddenly find yourself elbow-deep in caramel popcorn – delete the song. You may not be able to control the environment outside, but you’re in charge of the cues in your personal spaces.

6.    Identify good-for-you distractions. The next time you’re tempted to give into a craving, hit the gym instead for a healthy, feel-good rush. You can also use the information in your journal to identify those times when distractions can save you from sugar, says Gearhardt. For example, if boredom or loneliness set you up for sugar cravings, be proactive with a list of things you can do during those occasions besides eating. Call a friend or family member to catch up; adopt a hobby, like photography or learning to cook healthy foods. When you address the emotions or behaviors with activities besides eating, eventually, they’ll cease to trigger cravings.

7.    Score six to eight hours of sleep per night. “Just like when you’re hungry, your brain is more reactive to cues in the environment when you’re sleep deprived,” says Gearhardt. One reason: a lack of sleep increases hunger hormones that drive you to seek out high-calorie grub.

8.    Surf the craving. “In general, cravings only occur for no more than 20 to 30 minutes,” says Gearhardt. Instead of trying to avoid the sensation of a craving, mindfully notice the physical and mental sensations you feel. Is your heart speeding up? Do you feel a little anxious? Are you obsessing about a certain sweet? “At first, the craving may get worse, but remind yourself that it will eventually go down, then watch the craving decrease,” she advises. Picture the rise, peak and decline like a wave in the ocean, with you along for the ride, surfing it. With some practice, you’ll learn how to avoid giving into the craving when it strikes, so your food urges no longer control your behavior.