Whenever you're thirsty, you're lightheaded, a little bored, a little annoyed, and a little tempted, it's time for a food explosion. Here's how to control your cravings and ditch the food demon!

Let's first figure out why you're constantly eating, and then we'll offer some solutions!

No.1 Why do I crave snacks after losing weight?

Many friends even find that they don't really crave snacks before losing weight, but as soon as they lose weight, they suddenly want to eat things like potato chips...

Why?

✅ 1, Long-term low-carb diet leads to increased cravings

I restricted my diet and stopped eating carbs, meat, and feeling full. After a while, your body will react by wanting to eat more to make up for the previous lack of normal nutrition, especially the obsession with sweets!

This is normal, High-carb sweets stimulate the release of neurotransmitters in specific areas of the brain, which creates a feeling of relaxation and happiness.

And if you're constantly hungry or reduce your carb intake, the level of neurotransmitters like serotonin in these areas decreases, leading to irritability and a desire to eat to relieve stress!

✅ 2, Stress + Anxiety

Have you noticed that you eat the most when you're under a lot of pressure, such as during exams or when you haven't met your KPIs, and you feel helpless, so you just eat...

“I was determined to lose 20kg in 20 days, but only lost 1kg. I was so frustrated!”

…

Many women are anxious when they don't lose weight, and they become anxious when they do lose weight, and they become anxious when they lose weight slowly, and they become anxious when they lose weight less, and they become anxious when there's even a slight rebound. But losing weight slowly and fluctuating weight is normal.

Sleep poorly, eat too much salt, poor bowel movements, or menstruation. All these factors will increase your weight. But many people can't accept this fact and are anxious and impatient, asking every day: Why don't I lose weight?

In this anxious state, cortisol starts to do bad things.

Cortisolregulates our stress response. If you're constantly in a state of anxiety, excess cortisol will make you anxious, and ultimately lead to increased appetite and reduced metabolism, making you even more craving high-carb snacks!

This is a good explanation for why you suddenly wanted to eat sweets when you hadn't before losing weight.

✅ 3, Even though I've eaten a lot, I still keep eating...

Besides emotion, another common phenomenon is that many people finish their plates of food but still keep eating (I'm one of those people, but I have a way to solve it – read to the end!).

In our eyes, satiety is not only a stimulus from the inside – the expansion of the stomach, but also an external signal ‘the plate is empty!’

This is also related to your fat-loss dietary arrangement – how to eat to feel full. Here’s how to do it ↓

No.2 How to control the food demon?

✅ Deal with boredom: Just do one thing – be busy!

Busy can cure everything! And being busy can make you forget to eat. For example, when I'm working overtime to complete the monthly bonus, I'm a machine. I'm willing to do anything to get the bonus!

You'll find that when you're fully focused, you even forget who your mother is, let alone wanting to eat snacks. It’s also important not to stockpile snacks. Remember, only eat when you’re at the table – that’s the most basic respect for your weight loss!

✅ Deal with feeling too full: Eat carefully.

✅ Don't rush to eat!

Why have teachers always taught us to chew our food slowly, it’s not just for a good chewing experience, but also for your health and weight loss. When you’re really hungry, if you gobble it down quickly, you'll quickly raise your blood sugar, even if it quickly drops, you'll still feel hungry, and the cycle continues. Take at least 20 minutes to chew each meal to make your brain feel full.

✅ Eat the right foods and combine them well!

Controlling your cravings doesn't mean starving yourself. If you’re overly hungry, your brain will immediately want all the snacks, pastries, fried chicken burgers you can find.

Don’t restrict carbs!

Don’t just eat vegetables!

Don’t eat too little fat!

Adults need to eat fat!

Not eating carbs – hair loss, irregular menstruation, reduced metabolism!

Only eating vegetables without meat – unbalanced nutrition, no satiety, and then binge eating!

Eating healthy fats – reduces hunger, promotes weight loss, and improves blood sugar control.

✅ Eat smaller meals more frequently:

You can arrange four to five meals a day, eat smaller meals more frequently, and stop when you're full.

This dietary arrangement will keep your blood sugar stable and reduce fluctuations. At the same time, it will help you avoid overeating at main meals.

✅ Deal with anxiety

✅ Work-related stress:

Break down goals when you don’t meet your KPIs, find methods to solve them, test, provide feedback, adjust, and achieve the goals. There are many ways to achieve goals, but eating isn't one of them! Since I'm a weight loss coach, I won't go into detail; let me ramble for a while haha!

✅ Stress about weight loss:

Based on my observations of over 1000 friends who are successfully losing weight, anxiety – emotional suppression and fear of losing control – is the biggest obstacle for women to lose weight!

Here are some suggestions for releasing anxiety:

1. Stabilize your weight.

2. Don’t obsess over the scale. Fluctuations in weight are normal. Don’t constantly check the scale; it will only increase your anxiety. Recommend observing your changes every 10-15 days.

3. Exercise moderately and rest properly.

If you don’t like to exercise, don’t put too much pressure on yourself. 3 times a week of exercise is enough. After all, 70% of weight loss is about diet.

4. Establish a regular sleep schedule.

To help your body and brain get enough rest, your anxiety and stress will be relieved. It's important to ensure 7-9 hours of sleep each night, and also to sleep well.

5. Find a way to relax.

… Finally, I want to remind you:

If you believe that losing weight is important, then you need to be loved.

Don't suppress your cravings too much. Don't starve yourself. When you crave something, respect it!

Remember! Never suppress your desires too much.

When you feel like you want to eat something, respect it!

Finally, share 8 small tips:

✅ Deal with boredom:

✅ Delay gratification:

✅ ✅ Eat when you're hungry:

✅ Don't look at food videos:

✅ ✅ Have a snack ready:

✅ Move around:

✅ ✅ Don’t worry about being thin:

✅ Be patient!

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