After undergoing gastric sleeve surgery, it is essential to manage your diet, including cravings. Unfortunately, the foods you crave are often unhealthy; consuming them regularly can pose a threat to your weight loss goals and long-term weight management. Here are some helpful tips to help you control your cravings after gastric sleeve surgery.
Learning more about cravings can help you navigate them. It is important to understand that cravings are associated with the pleasure and rewards center of the brain and can be triggered by negative and positive motions. Cravings may also be related to taste, texture, and temperature. Generally, the more you focus on your cravings, the more likely you are to give in to them.
Avoid skipping meals: If you skip a meal or snack, you may experience extreme hunger that leads to uncontrollable cravings. Stick to your regular meals to nourish your body and keep you on track.
Plan your meals: Meal planning is an excellent way to manage your eating habits and cravings. When you start to feel hungry, having a planned meal waiting for you can help ensure you are only consuming healthy foods, instead of what may be the most convenient, and often unhealthy, option. You can also successfully manage your eating portions when you plan ahead. This can be achieved by preparing portions of protein and vegetables and storing them in containers so that they are ready whenever it is time for you to eat.
Drink plenty of water: Hunger pangs can sometimes be the body’s way of indicating thirst, which is why it is often recommended to drink water when you first feel hungry. Aim to drink the recommended daily amount of water for your weight. This practice can also help you feel full long after your meal, which helps you avoid overeating.
Engage in healthy distractions: Cravings can be the result of boredom. Occupying your time with healthy distractions, such as hobbies, reading, drawing, or spending time with pets, can help in these situations. It may also be particularly helpful to participate in activities that cannot be done while eating. For example, watching a movie still allows for the opportunity to snack, whereas gardening does not.
Eat a balanced diet: Consuming a balanced diet that has adequate amounts of protein, fat, and carbohydrates helps you feel satisfied, instead of deprived. Listening to your body is key.
Stay away from unhealthy foods: Many people believe that giving in to cravings, even in small amounts, can help. For example, eating only a small amount of cake that you are craving. However, this can derail your efforts. If you are new to managing cravings, try to avoid unhealthy foods altogether by anticipating situations when you will be faced with tempting foods. When eating at a restaurant, check out the menu ahead of time and make a firm decision to order a healthy meal. Likewise, when grocery shopping, avoid picking up unhealthy snacks altogether.
Cravings can pop up unexpectedly, so it is good to plan for this possibility.
Endobariatric is eager to help you achieve your weight loss goals and improve your quality of life. Schedule a consultation today.
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