Why are we drawn to sweets, fast food and alcohol, how to get rid of it and what does sport have to do with it? In a blitz format, World Class supervisor and elite trainer Dmitry Vinogradov answers 10 key questions about nutrition, habits and ways to take control of your diet.
Why is it so difficult for us to give up bad habits?
Craving for sweets, alcohol and fast food is not just a weakness, but a real addiction. Some studies even equate it to drug addiction, because it is formed at the level of brain biochemistry and is fixed through the reward system. These products provide instant pleasure, available at any time, so it can be difficult to give them up. However, understanding the reasons and a competent approach help reduce addiction and form healthy eating habits.
What’s Behind the Craving for Junk Food?
Each addiction has its own physiological causes. For example, a craving for sweets can be associated with a lack of complex carbohydrates, alcoholism – with an imbalance of intestinal microflora, and a passion for fast food – with the influence of flavor enhancers that change eating behavior. Over time, regular food begins to seem bland and a person returns to unhealthy foods again and again.
How to distinguish a habit from an addiction?
The line between them is blurred: the habit of eating sweets every day can develop into an addiction, and cravings for sugar can become the norm. The main difference between addiction and addiction is that giving up a harmful product causes severe discomfort, irritability, stress; there is an obsessive desire to eat certain foods, even if there is no physical hunger; a feeling of “withdrawal” if you do not consume sweets, fast food or alcohol for a long time.
How does lack of sleep affect cravings for unhealthy foods?
Chronic lack of sleep is one of the key reasons for overeating. The body, in conditions of energy deficiency, seeks to obtain it from quick sources – sugar, caffeine, fast food. Therefore, restoring the sleep pattern is an important step towards normalizing nutrition.
How to get rid of bad habits?
The first step is understanding the source of the problem. It is important not just to remove harmful products from the diet, but to build a nutrition system that will support the body and eliminate the need for quick “sources of pleasure.”
Review your diet
The main rule is regular and balanced nutrition, changing the diet towards increasing nutritional density. It is important to monitor the number of meals, the quality of products and the methods of their preparation. Keeping a food diary helps to identify weak points and adjust the diet. It is also recommended to replace high-calorie products with healthy alternatives (for example, dark chocolate instead of milk chocolate, home-cooked meals instead of fast food, etc.).
Add physical activity
Movement is life. Physical activity activates metabolic processes, improves the functioning of internal organs and helps stabilize the emotional state. At the same time, it is important not to overload yourself – even daily walking will already give a noticeable effect.
Improve your sleep
Lack of sleep provokes overeating, especially cravings for sweets, as the body tries to compensate for the lack of energy with fast carbohydrates. The optimal sleep schedule is 7-8 hours, falling asleep no later than 23:00. Refusing gadgets before bed, evening walks and airing the room help improve the quality of rest.
How to give up flavor enhancers?
The body is not adapted to products containing excessive amounts of food additives. They not only increase appetite, but also disrupt the digestive system, causing allergies, intolerances, bloating and other gastrointestinal disorders. Therefore, changing your diet is not a whim, but an investment in your health. The most effective method is the complete exclusion of products with flavor enhancers: fast food (burgers, French fries, chicken nuggets), semi-finished products (dumplings, sausages, frozen ready meals), sausages and smoked meats, ready-made sauces (ketchup, mayonnaise, pasta sauces), sweet dairy products, carbonated drinks, sweet yogurts and other industrial products. Over time, taste buds are restored and regular food becomes tasty again.
What foods help reduce cravings for sweets and fast food?
The best way is to include whole natural products in your diet: meat, fish, offal, whole grains, seasonal vegetables, fruits and berries, fermented milk products, nuts and seeds. Complete sources of protein, complex carbohydrates and healthy fats help stabilize blood sugar levels, which reduces the likelihood of uncontrollable hunger attacks.
Here are some options to try to curb cravings while still maintaining a balanced diet.
- Against cravings for sweets: fruits, berries, dark chocolate, vegetables, whole grains, pumpkin seeds, nuts, fatty fish.
- Against the craving for fast food: meat and fish, eggs, whole grain products, dishes rich in protein and fiber.
Can you reduce cravings for unhealthy food with exercise?
Exercise does not reduce cravings directly, but it plays an important role in developing healthy eating behavior. The habit of exercising increases overall energy levels, reduces stress, and helps shift attention away from food. Aerobic exercise (running, swimming, dancing) reduces stress. Strength training stabilizes blood sugar levels and appetite. And yoga and breathing exercises help regulate cortisol (the stress hormone). However, it is important to understand that exercise is an addition, not the basis for fighting addiction.
Where to start if you are new to sports?
The best option is walking. This is a natural type of activity for a person, which is available to everyone. If there are no contraindications, you can gradually add running, strength training, swimming. The main thing is not to overload the body and start with feasible loads.
How to improve the quality of sleep?
- 2 hours before bedtime – avoid caffeine, alcohol and heavy meals
- 1 hour before – put away gadgets, dim the lights and drink warm herbal tea
- 30 minutes before – stretch, take a warm shower, use relaxing essential oils (lavender, chamomile)
Getting rid of food addictions is a complex process that includes conscious eating, physical activity, and a proper sleep schedule. It is important not only to eliminate harmful products, but to change your lifestyle so that healthy habits become ingrained for a long time.