It is estimated that about 60% of Americans are considered overweight, and over one-third of the nation is obese. Despite the growing attention being paid to weight issues, it’s not getting any easier to control our cravings for unhealthy foods. The reason for this is simple: our brains are wired to crave fat and sugar.
To understand why we have such a hard time resisting these cravings, we need to look at how our brains work. Hungry people experience a surge in dopamine, a neurotransmitter that regulates feelings of reward in the brain. This is what happens when you indulge in a hot fudge sundae or some chocolate chip cookies. The high levels of dopamine trigger your brain to release endorphins, which create a pleasurable feeling.
When you eat processed foods that are high in sugar or fat, your body releases insulin to help absorb the sudden influx of sugar. When your blood sugar levels drop again, your body craves more food to get the same feeling of pleasure it got from the last snack. That’s what makes it so easy for you to keep eating even when you’re no longer hungry.
The good news is that you can train your brain to crave healthier foods instead.
- Change your environment. It’s very easy to mindlessly eat junk food when there are snacks readily available. Don’t buy them at the store. If there aren’t any in your house, you aren’t as likely to eat them. When you’re hungry, try to find something healthy to eat instead of a bag of chips (like an apple or some carrots). Also limit the times during the day when you’re likely to be snacking — don’t bring cookies into the office right after lunchtime.
- Every time you crave something, write it down. Don’t try to change anything; just jot down what you’re craving and leave it at that. You’re trying to get used to the idea that you have cravings.
Want a cookie? A donut? Ice cream? Yogurt? Write it down. Do this once or twice a day for a week straight — that’s 52 opportunities to recognize your cravings and accept them as normal.
Once you’ve done that, start substituting your favorites with healthier alternatives whenever possible.
- Eat mindfully: Your brain has a tendency to want what it thinks it needs, so if you eat when you’re not hungry, fill up on unhealthy foods or eat while distracted, it’s no surprise that your brain says “I want another cheeseburger!” It’s important to pay attention while you eat — stop while the food is still tasty.
