Menopause Make You Hungry? 7 Proven Ways to Crush Your Food Cravings, Eat Less and Lose Weight Faster

Dealing with food cravings in diabetes and menopause is no joke. No easy feat for sure.

In fact, it feels like the Fates bestowed this curse on you as one of their cruel games.

But whatever their twisted minds came up with, don’t lose hope of ever achieving the body you always wanted. Because we’re here to help you crush those cravings.

How To Control Food Cravings In Menopause

Are you tired of constantly struggling with food cravings?

Do you find yourself unable to resist the urge to raid the fridge every time you’re feeling peckish? And then hit another low when you can’t zip up your favourite dress? Well, it’s time to channel your inner self-control superhero!

Let’s spice up the weight loss journey, ladies! Menopause and diabetes may sound like hurdles. But we’re strong enough to jump over them and come out victorious.

But fear not, curbing your appetite doesn’t mean you have to suffer through hunger pangs. It’s all about making small changes in your daily habits.

So, let’s get to it with these 11 tips to help you eat less and lose weight!

Plus, you’ll find a list of healthy snacks to satisfy both your sweet and salty tooth. Or teeth?

Before we start, let’s make a pinkie promise. Let’s ditch the fad diets and stick to healthy, balanced meals. Yes, that means saying goodbye to those late-night pizza cravings.

Instead, say hello to wholesome, nutritious foods that will keep you satisfied and energized.

1. Stay Well Hydrated

First up, try drinking a glass of water first thing in the morning and before each meal.

Not only will this help fill you up. But it’s also good for your overall health.

Drinking plenty of water will not only help us feel fuller. It’ll also helps to flush out those pesky toxins that are keeping us from reaching our goals.

Plus, it gives you an excuse to use that fancy water bottle you bought.

Don’t forget and hydrate, hydrate, hydrate!

2. Include Protein In Each Meal

Protein has power. Include some in your meals and snacks you’ll feel you full and satisfied. Plus, it’s essential for building and repairing muscles.

Read on and pay attention to this one.

Protein plays a vital role in weight loss. As it helps to reduce cravings, increase feelings of fullness, and boost metabolism.

In fact, increasing protein intake can lead to significant weight loss and improve body composition.

Moreover, a diet rich in protein can help to preserve muscle mass while losing fat. Which is important for maintaining a healthy metabolism.

Protein also helps to regulate blood sugar levels. And this is particularly beneficial for people with diabetes.

In addition, it can aid in reducing blood pressure, cholesterol levels, and inflammation.

Incorporating protein-rich foods into your diet is easy and delicious.

Some great options include lean meats, fish, eggs, dairy, legumes, nuts, and seeds.

Finally, it’s important to remember that balance is key. So be sure to consume protein in moderation. And remember to pair it with other nutrient-rich foods for a well-rounded diet.

3. Do Not Go Shopping Hungry

Going to the grocery store when you’re hungry can be a recipe for disaster. Both for your budget and your waistline.

When you’re feeling famished, your body is more likely to crave quick fixes. Like junk food or sugary snacks.

And these, as we know, can add up in calories and wreck your diet plans.

To avoid this trap, try to plan your grocery shopping trips for after a meal or snack. When you’re feeling more satiated and less tempted by unhealthy options.

You can also make a shopping list beforehand to help you stay on track and avoid impulse purchases.

4. Eat Smaller Portions

One of the easiest ways to cut back on calories and lose weight is simply to eat less.

But if you’re used to piling your plate high or finishing every last bite, this can be easier said than done.

One helpful trick is to use smaller plates, bowls, and utensils.

Which can make your portions look larger and trick your brain into feeling more satisfied.

You can also try to slow down your eating pace and savour each bite. This neat little trick will help you feel fuller faster and reduce the urge to overeat.

5. Have Healthy Snacks Ready At Hand

If you’re a snacker, portion control is key.

Instead of eating straight from the bag or container, pre-portion your snacks into small bags or containers.

And if you’re feeling fancy, get some cute snack-sized Tupperware to make it more fun.

Speaking of snacks, try swapping out the junk food for healthier options.

Nuts, fruits, and veggies are great options that will keep you full and provide essential nutrients.

And if you’re really craving something sweet, try some dark chocolate or a small piece of fruit.

6. Do Not Eat In Front of the TV

Next, put down your phone and step away from the TV during meals.

It’s all too easy to munch when you’re distracted by screens. Instead, savor each bite and enjoy the flavors and textures of your food.

When you’re engrossed in your favorite TV show or movie, it can be easy to lose track. If you had any idea of how much you’re eating and mindlessly munch your way through a whole bag of chips or popcorn!

This can be especially dangerous for women in menopause or with diabetes.

Why?

Because it can lead to spikes in blood sugar and weight gain.

Here’s a tip how to avoid this trap.

Try to make a conscious effort to separate your eating and entertainment activities.

Eat your meals and snacks at a table, without any distractions. And save the TV watching for later.

7. Eat More Fiber

Eating foods high in dietary fiber can help you feel full faster. Also, you’ll stay satiated for longer periods of time.

Which means you’re less likely to overeat and more likely to stick to your weight loss goals.

Fiber also helps with digestion, keeping your gut healthy and regular.

Good sources of fiber include nuts, whole-grain products, legumes, fruits, and vegetables.

These foods make great snacks when you’re feeling peckish between meals.

However, it’s important to be mindful of portion sizes and not overdo it with high-fiber foods. This is because too much can lead to constipation and bloating.

And the best way to incorporate more fiber into your diet?

You can try swapping out refined grains for whole grains.

You can also start snacking on fruits and vegetables instead of chips and candy.

Or try adding beans or lentils to your soups or salads.

It’s also a good idea to gradually increase your fiber intake over time.

Simply to allow your body to adjust and avoid any digestive discomfort.

8. Avoid All-You-Can-Eat Buffets

While all-you-can-eat buffets might seem like a good deal, they can be a trap for those trying to lose weight.

The abundance of food options can lead to overeating. And the tendency to want to get your money’s worth can make it hard to stop when you’ve had enough.

It’s also difficult to control portion sizes in this type of setting. This is because you’re often encouraged to take as much as you want.

Instead of heading to a buffet, try ordering a la carte or choosing a set menu at a restaurant.

This allows you to control the amount of food you’re eating and can help you make healthier choices.

If you’re attending a social gathering with a buffet? Try to be mindful of portion sizes and focus on filling your plate with healthier options. Like vegetables and lean proteins.

9. Avoid Food Containing Flavor Enhancers

Flavor enhancers like monosodium glutamate (MSG) can make food taste more appealing.

They trigger the release of dopamine, a feel-good chemical in the brain.

Yes, it makes you feel happy for a while. But dopamine can seduce you into overeating. This is because the brain associates the pleasure of eating with the flavor enhancer.

Additionally, some people may be sensitive to MSG. They may experience symptoms like headaches or sweating.

When shopping for food, try to avoid products that contain flavor enhancers like MSG, as well as other additives. Additives such as high fructose corn syrup and artificial sweeteners.

Opt for whole foods instead, like fruits, vegetables, whole grains, and lean proteins.

Not only will these foods be healthier for you, but they’ll also be more satisfying in the long run.

10. Chew More Consciously

Another tip is to eat more slowly. Put down your fork between bites and take your time. Not only will this help you eat less, but it’s also better for digestion.

Take the time to chew your food more thoroughly and taste the hell out of it. Slow eating can have numerous benefits for weight loss and overall health.

Chewing food properly can help with digestion and nutrient absorption. It can also slow down the eating process and prevent overeating.

When you chew food slowly, your body has more time to register feelings of fullness. Which can prevent you from gorging yourself to fatness.

And the best tip for practicing more conscious chewing? Try to eat in a calm, relaxed environment. Without distractions like television or phone screens.

Take smaller bites of food and chew each bite thoroughly before swallowing.

This can help you savor your food more.

Most importantly, it’ll make eating a more enjoyable and satisfying experience.

11. Take Up Exercise Yesterday

And let’s not forget about the importance of exercise.

Whether it’s a brisk walk, a yoga class, or hitting the gym. Moving our bodies helps us burn those extra calories and boosts our mood.

So, let’s put on our favorite workout gear, blast some music, and sweat it out!

Remember, ladies. Transforming our bodies and losing weight isn’t just about the number on the scale.

It’s about feeling confident, strong, and healthy. So, let’s take care of ourselves and have some fun along the way!

Final Word On Food Craving

Last but not least, try to be mindful of your eating habits and listen to your body.

Are you really hungry or just bored?

Are you eating because you’re stressed or emotional?

Take a moment to check in with yourself before reaching for that snack.

Best Healthy Foods To Curb Your Sweet And Salty Food Cravings

As promised, here’s a list of healthy snacks that can satisfy your cravings without making you feel guilty.

Believe it or not, some healthy foods can even feel indulgent!

No need to feel like you’re missing out on all the good stuff.

In fact, there are quite a few of these magical foods that can do just that.

So, if you want to stick to your healthy eating plan and keep those pesky cravings at bay, read on!

Time to snack smarter, not harder!

1. A Hot Drink

Looking to satisfy your cravings while keeping your calorie intake in check?

Consider making yourself a hot drink.

A cup of coffee, tea, or espresso can be just the thing to distract you from that nagging sweet tooth.

Plus, coffee contains a hormone called peptide YY. This hormone suppresses appetite and can help you lose weight.

So, grab a mug and sip away!

2. Fresh Fruit

Who says you can’t indulge in something sweet and still stay healthy?

Fresh fruit is a great choice when you’re craving something sugary.

Not only is it naturally sweet. It’s also packed with fiber, antioxidants, and beneficial plant compounds.

Eating fruit has even been linked to a lower risk of heart disease and obesity.

So, go ahead and treat yourself to a bowl of mixed fruit. Or try dipping it in a little dark chocolate for an extra indulgent snack.

3. Greek Yogurt

If you’re in the mood for something creamy and indulgent, reach for some Greek yogurt.

Not only is it higher in protein and lower in sugar than regular yogurt. But it’s also a great source of calcium, B vitamins, and beneficial bacteria.

This powerful combination of nutrients makes it a fantastic food. For both your bone and digestive health.

And what will you get if you top it with some fresh fruit?

That’s right.

You’ll get extra vitamins, antioxidants and a deliciously satisfying snack.

4. Dark Chocolate

Let’s be real, sometimes you just need a little chocolate in your life.

But what to do instead of reaching for a sugar-laden milk chocolate bar?

Try swapping it out for a small square of dark chocolate.

Not only is it delicious. It’s also loaded with antioxidants that can reduce your risk of heart disease.

Just be sure to watch your portion size, as too much sugar can negate any health benefits.

5. Snack Bar

If you’re in a hurry and need a quick snack, reach for a healthy snack bar.

But beware, many snack bars are loaded with sugar and processed junk.

Look for ones that contain whole foods like fruit or oats and are minimally processed.

Be sure to check those labels!

6. Nut Butter.

This sweet and crunchy snack is perfect for satisfying your cravings.

Just be careful not to overdo it on the nut butter or you’ll be nutty like a squirrel!

Why so few words on the divine nut butter? I’m running out of time but also…the deliciousness speaks for itself.

7. Cottage Cheese.

This low-calorie cheese is high in protein and nutrients. Threfore, it’s a great option for those trying to lose weight.

Plus, it’s so mild you won’t have to worry about it getting cheesy on your breath!

8. Banana Ice Cream

If you’re looking for a sweet treat, try making banana ice cream.

It’s creamy, flavorful, and much healthier than regular ice cream.

Plus, it’s a-peeling to your taste buds!

9. Popcorn

For those salty cravings, popcorn is a great option.

Just make sure you’re not snacking on the sugar-coated stuff.

And remember, air-popped popcorn is much lower in calories than oil-popped.

So don’t be corn-fused!

10. Veggie Chips

If you’re a fan of chips, try vegetable chips made from veggies like kale or parsnips.

But watch out, some brands are just as bad as regular potato chips.

So, why not be a chip off the old block and make your own at home?

11. Olives

Olives are a perfect snack when you’re watching your calorie intake.

These small, pitted fruits are low in calories and full of beneficial plant compounds.

Plus, they’re like little bombs of flavor that’ll explode in your mouth!

12. Edamane

Edamame is another great option for salty cravings.

These immature soybeans are packed with fiber, protein, and essential vitamins and minerals.

Just be careful not to overeat!

13. Miso Soup

Finally, miso soup is a delicious and healthy way to deal with those salty cravings.

Made from fermented soybeans, it’s full of nutrients. And it has been linked to some impressive health benefits.

So, slurp up and enjoy!

14. Dried Fruits and Nuts

Not only is it a convenient snack, but the combo of nuts and dried fruit will satisfy your sweet and salty cravings.

Plus, it’s a great way to get some healthy nuts in your diet.

Nuts have all kinds of benefits. Like controlling blood sugar and reducing your risk of heart disease.

Just be careful not to go overboard – a cup of trail mix has almost as many calories as a Big Mac!

15. Dates

Next on the list, dates.

These little guys are sweet and delicious. But also pack a punch of antioxidants, fiber, and potassium.

So go ahead, indulge in a few dates to satisfy your sweet tooth and give your body some love.

16. Cool Drink

Thirsty and tempted by sugary drinks?

Try iced tea or carbonated water with a slice of lemon for a refreshing twist.

And if you’re a sucker for crunchy snacks, dip some veggies in hummus.

It’s made with healthy chickpeas, garlic, and olive oil, so you can snack guilt-free.

17. Berries

Last but not least, berries.

They’re easy to prepare, low in calories, high in fiber, and packed with vitamins and minerals.

Plus, their antioxidant properties can protect you from diseases. Such as heart disease and cancer.

So if you’re craving sugar, skip the candy aisle and grab some berries instead.

Final Final Word

So, ladies, the next time a snack attack hits, ignore the donut! Instead, reach for one of these healthy options. Your body will thank you!

And remember.

Planning ahead with healthy snacks can help you resist the temptation of junk food.

So don’t wait and incorporate these healthy yet indulgent snacks into your diet.

Soon, you’ll be able to satisfy your cravings and transform your body. Without sabotaging your weight loss goals. So go ahead, indulge a little!

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Disclaimer

This article was written by Zuzana Halliwell. I am not a doctor or health professional and cannot be held liable for the information written here. This article is meant to provide information about the benefits of a healthy lifestyle and diet. The content is based on my own personal experience and on information provided by medical professionals that is available to the public. It is not intended to provide medical advice. Do not use it as an alternative to seeking help from a medical professional.