Most of us have cravings. It happens to all of us, especially when we’re stationary or stressed. However, when you have bariatric surgery, those cravings can lead to eating habits that cause serious health complications. When you’re trying to eat a certain number of calories a day and fill that up with unhealthy snacks, you miss out on essential nutrients. You can also encounter dumping syndrome, which causes nausea and abdominal cramps, among other issues. Here’s what you can do to stay in control of your cravings and avoid overeating:
If you feel hungry between meals, you’re probably dehydrated. Drinking water throughout the day cuts down on cravings and makes you feel better. You’ll be surprised by how much better you feel when you replace those salty, sugary snacks with a glass of water. Just make sure to avoid drinking water less than 30 minutes before or after a meal. Otherwise, you’ll miss out on the important nutrients that stop cravings before they start.
Stressed out bodies release a hormone called cortisol. Overproducing cortisol can lead to cravings for comforting foods. Sleeping well, exercising regularly and practicing mindfulness are all ways to reduce your daily stress. When you encounter stressful situations, it’s important to take care of yourself so the stress doesn’t take over. Take a step back, take a deep breath, and if you need to, take a quick walk to clear your mind.
Boredom is one of the most common causes of cravings. If you feel like there’s nothing else to do, turning to food can be tempting. Reframe your stress, and find something else to do when you’re bored. Write in a journal, read a book, take a walk, or use the spare time to talk to a friend or family member. There are so many things you can do besides snacking, but when you’re used to turning to food in these moments, it can be difficult to think of other activities.
One of the best ways to resist turning to unhealthy foods when you have a craving is to avoid keeping them around the house. Creating a barrier between you and the easy-to-snack-on foods won’t remove the craving entirely, but it will reduce your chances of giving in. Stock up on whole foods like fruits and vegetables for those moments when you truly need something to hold you over between meals.
Cravings happen, but life becomes easier when you learn to keep them at bay. The more you focus on healthy eating, hydration and adequate rest, the less you’ll experience cravings for unhealthy foods. Over time, your body will learn that food is for nourishment, and you’ll feel better than ever!
