Weight Loss Building Blocks: Does Tetris Reduce Cravings?

If you were a lot skinnier in the 80s, it might be because you were playing so much Tetris. This is according to researchers from PlymouthUniversity, whose new study – published in the journal Appetite, revealed that playing Tetris helped participants to lose weight.

 

The study researchers were interested in whether a demanding visual task, in this case playing the uber-addictive 80s video game Tetris would reduce cravings. Playing Tetris for three minutes lead to a self-reported reduction in immediate cravings for food and drink by around 20%. The NHS website explains, ‘A theory called elaboration intrusion theory states that imagery is important to cravings. For example, people craving caffeine have reported that they suddenly start vividly imaging the taste and smell of fresh coffee and then these mental images come to dominate their thinking…People can visualise what they crave and imagine the reward and satisfaction that giving into the craving might bring. The idea behind the research was that a task that interrupts this mental craving and imagery cycle might reduce the craving.’

 

For the study, 80 participants who reported craving food or drink (58), caffeine (10), or nicotine (12) were randomly assigned one of two tasks; playing Tetris for three minutes, or sitting in front of a screen that was rigged to show a slowly progressing “loading” bar that eventually led to a message of “Load Error” (three minutes in total). Before and after each task, the researchers measured their cravings using a single scale from one (not craving at all) to 100 (craving something very much). Before the tasks, there was no real difference between the average craving scores of the two groups (58.82 and 57.90 for the Tetris and loading screen group , respectively). However, after the tasks, craving reduced to 44.84 in the Tetris group (a 23.8% reduction) compared to 54.74 in the Load group (a 5.5 % reduction).

 

The researchers noted, ‘The findings support EI [elaboration intrusion] theory, showing that a visuospatial working memory load reduces naturally occurring cravings, and that Tetris might be a useful task for tackling cravings outside the laboratory.’ So there may be a visual element to cravings, but this leaves many questions to be answered. For example, was it Tetris specifically that reduced cravings, or could any mildly involved task, such as a crossword or reading a magazine, equally distract people from their cravings in the same way? Moreover, the amount of people who craved nicotine and caffeine was so small that it’s hard to generalise the results for these specific cravings. Plus, the participants were largely young adult women, and so the results in older people, who may be less willing and interested in playing Tetris, were also not assessed and may be different.

 

As the NHS warns, ‘The study did not investigate the link between the cravings and behaviour. For instance, did a reduction in food cravings actually lead to reductions in binge eating or any weight loss? It was also not clear how valid and reliable the one to 100 scale the researchers used to assess cravings was, as well as the other more sophisticated additional questionnaires they used. Error in the measurement of craving would likely bias the results, but it is not clear in what direction. The many questions and limitations to this research outlined above mean we should not jump to any rash conclusions about whether playing Tetris would help people lose weight or stop smoking, as some of the media reports have hinted at. It is simply too early to say and the evidence too weak.’

Categories: craving, cravings, elaboration intrusion, intrusion theory, Lose weight, playing tetris, reduce cravings, Reduced Cravings, Research, Tetris, Weight Loss

Stave off the Cravings: Healthy Food to Beat the Munchies

Having a good diet is something that’s easy to resolve and much, much harder to maintain. No matter how much you know, on a cerebral level, that good nutrition is vital for your wellness and wellbeing, addictions and food cravings can completely interfere with your ability to make sensible food choices.

 

If you’re struggling with food cravings, you are not alone. The problem is not so much with the craving itself but with the fact that one small amount of the food craved can lead to another bite and another bite, and eventually excess consumption. Some people also try hard to fight against their cravings, and will eat anything else apart from the food they are craving, leading to excess calorie consumption. You can avoid both of these situations if you simply find a food that satisfies your cravings but also provides health benefits at the same time.

 

If what you are really wanting is a plate of gooey brownies, look out for some healthy brownie alternatives. Making your own brownies is a great way to make them healthier. The reason brownies taste so nice is because they contain lots of sugar and fat, so try replacing the sugar with something equally sweet like bananas or apple sauce. Natural sweeteners can also be used. Instead of the fat, use chia seeds or avocado, which you can substitute instead of butter.

 

If it’s a savoury snack like Reese’s peanut butter cups that you are after, try simply grabbing a couple of squares of dark, antioxidant-packed chocolate with a small tablespoon of peanut butter on top.

 

Potato chips can be replaced by something like vegetable chips, which are far healthier and lower in fat. Chips made from beets or sweet potatoes are ideal. Alternatively, look out for chips that are made from the whole potato, such as Kettle Chips, as these give you a much better balance of sodium and potassium.

Categories: brownies, chips, cravings, Food, food cravings, Healthy, nbsp, peanut butter

Rule Breakers: Dieting Findings That Will Blow Your Mind

By now, you’ve got this weight loss wellness thing down. Even if you don’t put the diet rules into practise, you know you should probably cut carbs, deny your naughty cravings and graze on healthy snacks all day, right? Wrong! Forget every weight loss trick you know, and prepare to have your mind blown by the new rules for dieting.

 

1. Don’t cut carbs: Reducing your carb intake is a staple diet technique, made popular by the Atkins craze. However, this is one classic weight loss rule you need to break, as this way of dieting simply isn’t sustainable, and you’re going to fall off the wagon and onto a massive pile of bread. In fact, a study published in the Annals of Internal Medicine showed that eating carbs in moderation helped dieters to lose about five pounds more than carb-avoiders. For your new rule, lead author of the study Dr. Marion Vetter, medical director at the Centre for Weight and Eating Disorders at the University Of Pennsylvania School Of Medicine, recommends eating five servings of grains daily, especially whole ones like oatmeal and brown rice. ‘Carbs provide great energy and fibre,’ she explains. ‘Avoiding them isn’t realistic.’

 

2. Don’t avoid egg yolks: Egg yolks get a bad rap in the world of health and wellbeing, but this disdain is misguided. At the University of Surrey, researchers found no difference in terms of weight loss and cholesterol reduction between dieters who ate two eggs daily for 12 weeks and those who didn’t. Bruce Griffin, lead author of the study and professor of nutritional metabolism, asserts, ‘The cholesterol in eggs is small compared with grams of saturated fat in processed meats.’ Do you know what else is in egg yolks? Plenty of protein, calcium, and iron. This means you can enjoy them as part of a balanced diet, and avoid the real cholesterol culprits like processed foods.

 

3. Don’t graze throughout the day: In the 90s, studies showed that snacking helps to curb your appetite. However, according to a new Canadian study, published in the British Journal of Nutrition, there was no weight loss difference between women who did and didn’t snack. Study author Eric Doucet, associate professor in the School of Human Kinetics at the University of Ottawa, says you should eat as many meals as you want – as long as you tally your calories. It’s ‘energy in versus energy out,’ Doucet notes, so speak to your GP about the amount of calories you need to consume to lose weight. Generally, this should be about 1,200 a day for women.

 

4. Eat midnight snacks: Eating late at night is often cited as a big dieting “no-no” but a recent study in the International Journal of Obesity has concluded that it’s what you eat, rather than when, that affects your waistline. Your metabolism will happily chug along regardless of what time you eat. Basically, eating a healthy dinner at 10pm means you won’t inhale Doritos in front of Strictly Come Dancing. As long as you don’t exceed your calorie count, eat as late as you like. Susan Roberts, study author and professor of nutrition and of psychiatry at Tufts University, argues that eating at a certain time isn’t important, and there’s no rule about how long to wait between meals, but as getting too hungry leads to overeating you need to ‘pace calories in a way that works for you.’

 

5. Cave in to cravings: Researchers at St. George’s University of London assert that abstaining from treats causes you to overindulge in the long-run, while University of Toronto researchers found that depriving people of specific foods led to binges. Author of the second study Janet Polivy, psychology professor at the University of Toronto, advises, ‘Eat small portions of the things you like. Decide how much you’ll eat — say, two chocolate squares.’ Put the rest back in the cupboard, and dig in.

Categories: carbs, cravings, eating, egg yolks, late night eating, lead author, study, study author, study published, university, weight, Weight Loss

Four Things You NEED to Do if You Want to Lose Weight

In order to diet effectively, you need to understand the importance of eating smaller portions. Often, we can gorge ourselves on more food than we actually need, which has a negative impact on our overall health and wellness. However, it’s not just eating smaller portions that’s vital to weight loss, but to actually enjoy eating smaller portions as you would enjoy a buffet of your favourite foods. If you are satisfied with what you ate during this meal, you’ll be better able to control your cravings for the next one, and mindful eating can help you achieve this. So, how can you get your diet wellness in shape and adopt a mindful eating strategy?

 

1. Recognise signs of hunger: Eating for reasons other that hunger – such as stress or boredom – means you’ll never learn to be satisfied. So, if you aren’t truly hungry try and divert your attention by talking on the phone or going for a walk. You should plan on what to eat as soon as you start to feel hungry, as leaving it until you’re famished means you’ll automatically crave for foods that are readily available, such as junk foods and packaged foods.

 

 2. Eat without any guilt: You need to understand the difference between hunger and cravings: hunger is your stomach’s way of telling you it needs fuel; cravings come from your brain wanting to indulge in something. The two are very different. However, depriving your body of your favourite foods can lead to more cravings, so eating everything is not a bad idea as long as you practise portion control. Mindful eating is all about eating foods you like – after all, you’re not going to want to pay attention to what you’re eating if you think it’s disgusting! Enjoy your food without guilt, but plan it carefully.

 

3. Feed all your senses: Savouring food means making sure all your senses are satisfied, as this will enable you to feel fuller. Create a good ambiance by setting the table in a pleasant way, and remove all distractions like TV and your phone. Make sure the meal has your complete attention, and that you enjoy it with someone you like. Sitting in front of the TV on your bed while eating out of a Tupperware box will only make you eat more and enjoy the food less. When it comes to the food, everything should be visually appetising. You should notice the texture of your food when you eat, as well as the smells and flavours coming from various spices. Making the effort to heat up your food – instead of eating cold, pre cooked food stashed away in the fridge – can enhance taste and aroma.

 

4. Don’t save the best for last: When you’re eating an elaborate meal made up of many dishes, saving the best for last means you will end up finishing up the whole dish even if you are full. The best thing to do is to start with your favourite part of the meal, so that you’re not tempted to overeat when you’re left with the mediocre dishes at the end. After helping number one, put down your spoon and don’t pick it up again for a full two minutes. This will give you the time and space you need to decide whether that seconding helping is really necessary. Because you programme your brain to expect a certain size of rice or number of bread slices, you eat this amount even if you’re not really that hungry. But hunger is a variable….so why should portions be fixed? Don’t go for seconds until you have established that you want to eat more.

Categories: cravings, eating, eating smaller, favourite foods, Food, foods, hunger, Mindful Eating, portion control, Senses

What Are The Best Mind and Body Tricks For Your Wellness?

Have you ever heard people say that wellness is a state of mind? There is actually some truth in that. Your mental and emotional state is quite closely linked to your physical wellbeing. That’s not to say that you can think your way out of any kind of serious health condition, but there are certainly ways in which you can use your powers of make-believe to help you succeed in life and feel healthier overall.

 

A recent study has proved that the power of the mind can actually help you to control cravings, to increase your motivation to work out and to improve your vision.

 

When you imagine yourself doing something, the brain is stimulated in the same way that it would be if you were actually doing the thing. Trying this technique is a way of ‘harnessing’ the brain’s powers.

 

If you are looking to curb cravings – such as when you are stopping smoking or attempting to stop eating carbs – your best friend is distraction. In one study on this area, volunteers were found to be able to reduce their cravings for food by using the smell of eucalyptus, or by imagining what a rainbow would look like.

 

Getting yourself down to the gym can be a brain-related problem too – the step out of your front door is often the most difficult step in your whole workout. In order to fix this, take a few moments to conjure up what your workout is going to feel like, imagining your heart pounding, and this is likely to give you the impetus to get up off the sofa.

 

Taking a power stance can also help if you are suffering from confidence issues. Research has showed that striking a confident stance can actually make you produce hormones that make you feel more confident.

Categories: Brain, cravings, feel, health, mind, nbsp, trick

Six Ways To Forget Your Tobacco Cravings

Giving up cigarettes is hard; the understatement of the century? Possibly, as it’s well documented that people have enormous difficulties when they’re trying to kick the habit for good and live a smoke free life, either for the sake of their health or for the people around them. Even with these strong motivating factors, many people lapse when they’re trying to give up – but why is that? Well, certain one telling factor is craving. We all know about how extreme cravings can get for cigarettes, and it’s these cravings that cause people to come back and smoke more.

 

Knowing how difficult they are to deal with, we’ve come up with some ways that you can avoid cigarettes, beat your cravings and rid yourself of smoking cigarettes for good. Here are our top six methods for getting rid of your cigarette addiction forever.

 

Top Tip 1: Delay

Now, this tip might seem a bit strange, but it really works! When your craving feels like it’s going to overcome you, tell yourself that you must wait another ten minutes before you can have a cigarette. This period of time often means that you’ll be distracted by something else and you’ll forget about your desire to have a cigarette. You can then repeat this as many times as you need to beat the habit.

 

Top Tip 2: Don’t have ‘just one’

Don’t try to trick yourself by thinking that if you’re craving, it’s a good idea to just have one solitary cigarette to help you get over it. This tactic simply does not work – one leads to another, and then another, and then another, and so on. It’s a much better idea that you force the idea into your head that you’ve got to give them up for good. And that means no exceptions!

 

Top Tip 3: Think about triggers

One of the best ways to help you avoid cigarettes is to think about a time where you find yourself smoking. Do you do your smoking at parties, in the car, on your lunch break, or any number of other occasions when you might find yourself dropping into the habit of sparking up without thinking about it? It’s these times when you have to be extra careful and go to special lengths to stop yourself being able to smoke.

 

Top Tip 4: Get active

Exercise and physical activity is a great way to help you avoid your cravings. It doesn’t even need to be anything strenuous, you could just go for a walk or a light jog and it will help to extinguish those flames of craving inside you.

 

Top Tip 5: Practice ways of relaxing

Relaxation techniques can really be a big help to you in this situation too. Deep breathing exercises, yoga and meditation might not sound like the perfect thing for you, but they can really help you out in terms of mastering relaxation and ensuring that you aren’t stressing out too much. After all, trying to give up cigarettes can be very stressful.

 

Top Tip 6: Enlist the help of family and friends

Your family and friends will want to see you give up smoking as it will be good for your health and lengthen your lifespan, so they will be more than happy to help you stay on the right track for ensuring you’re smoke free. There are many different things that they can do to help you including distracting you from your cravings by arranging activities or just sitting down for a chat whenever you feel like you might want to smoke again – they’ll provide you with plenty of reasons not to.

Categories: addiction, avoid cigarettes, cigarettes, craving, cravings, give up, nbsp, smoke, smoke free