SHAPING UP: How to control cravings and stop binge eating

Whether you're stuck at home on furlough or still working, lockdown is having an effect on our health.Even with the Government's easing of restrictions meaning we can go out more than once a day for exercise, the closure of gyms and the lack of our usual daily routine means we may be burning off far fewer calories.Then there is the stress of the coronavirus crisis and its socialisolation. It's easy to start bingeing on unhealthy feelgood foods likechocolate and crisps or hitting the booze to try to lift our mood anddrown out the negative thoughts.The end result is lockdown weight gain.It is particularly important to be aware of snacking in the currentclimate, as obesity is now thought to be one of the biggest risk factors in developing severe coronavirus symptoms - so here's a few ways to control those cravings…DRINK MORE WATERWater is the best way of drowning your cravings, especially thosetelling you that you need 'salty snacks'.Dehydration is a major craving contributor, so by ensuring you aretaking on enough water, you're sure to cut the cravings. Even if you're well hydrated, we can still misinterpret the need for water with a need for food (in particular the foods we shouldn't be having!)SNACK MORE! (BUT AT THE RIGHT TIME)You CAN snack more and lose weight. The secret is getting your snacks and the timings of these right. Avocados and nuts are high in healthy fats and make the perfect mid-morning snack. Grapefruit is renowned for its craving curbing powers and makes a great mid-afternoon replacement for that packet of crisps or trip to the vending machine.By providing your body with healthy, nutritious snacks before thecravings hit you are proactively keeping them at bay. What's more, you are actively providing your body with some of the key nutrients it needs to function at its best.So, get into the habit of healthy mid-morning and mid-afternoonsnacking!AVOID REFINED FOODSWhite bread, pasta and sugar have become household essentials, but these refined foods are also some of the worst offenders when it comes to cravings.One of the best ways to aid any diet is to say goodbye to refined food, but going cold turkey is often hard. One of the best ways to break the cycle is to swap the refined versions for their wholegrain alternatives.CARDIO EXERCISEIgnore the people who say exercise makes them hungrier; studies have shown one of the best appetite busters is a cardio workout.It's true exercise does cause a ghrelin spike, (the hormone responsible for increased appetite), but this spike then causes a cascade of other hormones which cause your appetite to be reduced.Countless studies have proved that by doing just 20 minutes of exercise before a meal results in women eating less than they would if they did nothing.CHEW GUMIt's worth remembering that, 'one hour a day keeps the cravings away', or so the studies show.The secret behind chewing gum is that it fools the brain into thinkingyou're eating. Your brain then slows down the production of ghrelin,suppressing your appetite. BRUSH YOU TEETHAs simple as it might sound, brushing your teeth is one of the mostsimple and effective ways of keeping cravings at bay. Because everything tastes bad after cleaning your teeth… and more importantly, after you have spent five minutes brushing, flossing and then using mouthwash the last thing you will want is to dirty your mouth by snacking on a chocolate bar or fizzy drink.So, keep a toothbrush and mini-tube of toothpaste close at hand and when you feel those cravings coming fight back with a really good clean of your teeth!HAM & RICOTTA PIZZAS WITH PESTOSERVES: 4TOTAL TIME: 30 MinutesCALORIES PER PORTION 287INGREDIENTS4 tbsp tomato pasta sauce2 pizza bases2 slices ham, roughly torn125g ricotta1 tbsp fresh pestoINSTRUCTIONSBegin by preheating your oven to 220°C/425°F/gas 7 and place a flatbaking sheet in the oven to heat up.Spread each pizza base with 2 tbsp of tomato sauce.Carefully slide the topped bases onto the warmed baking sheet and cook according to the package instructions.Five minutes before the end of the cooking time, scatter over the ham, dot the ricotta on top in blobs and place back into the oven to continue cooking.Season and drizzle the pesto over each pizza before cutting intotriangles and serving.40/20 METABOLISM BOOSTERThis workout only takes 10 minutes but will torch calories and helpboost your metabolism.The aim is to work for 10 minutes without rest, performing a resistance exercise for 40 seconds, followed by a cardio exercise for 20 seconds.They're all bodyweight exercises, so no equipment needed.40 seconds SQUATS20 seconds STAR JUMPS40 seconds LUNGES20 seconds HIGH KNEES40 seconds PRESS UPS20 seconds JABS40 seconds CROSSOVERS20 seconds SIDE STEPS40 seconds SIT UPS20 seconds BURPEESX2​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​