A Short Walk Reduces Chocolate Cravings

This 15-Minute Trick Reduces Junk Food Cravings
Close up of stack of chocolate squares
Close up of stack of chocolate squares

pacific standard
By Tom Jacobs

For many of us, the ever-present temptation to reach for the chocolate becomes nearly impossible to resist when we're feeling stressed. The combination of deadline pressure and easily available sweets can easily sink your weight-management plans for the day.

But newly published research suggests this dynamic can be circumvented with a bit of folk wisdom: If you sense your craving is about to be triggered, take a short, brisk walk.

A research team led by Larissa Ledochowski of the University of Innsbruck in Austria reports a 15-minute walk reduces the urge for a sugary snack even in people who are overweight, under pressure, and literally have candy available at the tips of their fingers.

The findings of this study support the idea that a single bout of exercise can reduce cue- or stress-related cravings.

"When snacking has become habitual and poorly regulated by overweight people, the promotion of short bouts of physical activity could be valuable for reducing the urge to consume at times when the person may be particularly vulnerable," the researchers write in the online journal PLoS One.

Their study featured 47 overweight people (with a mean age of 28) who reported consuming "highly caloric sugary snacks, such as chocolate" on a daily basis. They were instructed to refrain from eating such foods for three days prior to the experiment.

Once they arrived at the laboratory, they were assigned to one of two groups. Half took a 15-minute brisk walk on a treadmill (they were told to walk briskly but not breathlessly), while the others sat quietly for that same period of time. All returned to the lab on another day within a week of their first visit and were assigned to the other group.

After sitting quietly for five minutes (or five more minutes, for those in the passive group), participants completed a Stroop test, in which a series of letters that spell out one color (say, blue) are presented in a different color (say, red). Participants had to distinguish between the color of the letters and the color the word spells out—a task that has been shown to elicit high levels of stress.

"Then the participants were offered a selection of high caloric sugary snacks," the researchers add. "They were asked to unwrap one sugary snack of their choice and handle it for about 30 seconds, without eating it." Their level of craving and emotional arousal were measured at each point in the process, along with their heart rate and blood pressure.

The researchers found that while the Stroop test did indeed increase stress, which in turn increased food cravings, this effect was lessened for those who had just taken a short walk. Similarly, "opening and handling sugary snacks" increased cravings (as well as participants' pulse rates), "but exercise attenuated these responses."

"The findings of this study support the idea that a single bout of exercise can reduce cue- or stress-related cravings," they conclude.

Obesity is a complex problem, of course, but reducing cravings is clearly a part of the solution, and this study shows it can be done, even with a vulnerable population under stressful circumstances.

So if you sense your stress is building, get up and take a quick walk. And if you stroll by any vending machines or convenience stores, you might want to pick up the pace.

Findings is a daily column by Pacific Standard staff writer Tom Jacobs, who scours the psychological-research journals to discover new insights into human behavior, ranging from the origins of our political beliefs to the cultivation of creativity.

Before You Go

Chocolate Decreases Stroke Risk
A 2011 Swedish study found that women who ate more than 45 grams of chocolate a week had a 20 percent lower risk of stroke than women who treated themselves to fewer than 9 grams of the sweet stuff.
Chocolate Boosts Heart Health
Flickr:Chocolate Reviews
Regular chocolate eaters welcome a host of benefits for their hearts, including lower blood pressure, lower "bad" LDL cholesterol and a lower risk of heart disease.One of the reasons dark chocolate is especially heart-healthy is its inflammation-fighting properties, which reduce cardiovascular risk.Flickr photo by Lee McCoy
Chocolate Fills You Up
Flickr:Vegan Feast Catering
Because it's rich in fiber, dark chocolate can actually help keep you full, so you'll eat less, Dr. David Katz, founding director of Yale University's Prevention Research Center and HuffPost blogger told The Huffington Post. Regular chocolate eaters might do themselves a favor by treating themselves to a bite instead of snacking on "11 other things first" he said.Dark chocolate does the trick much better than milk, according to a small study from the University of Copenhagen, and may even reduce cravings for sweet, salty and fatty foods.Flickr photo by Vegan Feast Catering
Chocolate May Fight Diabetes
Flickr:The Integer Club
A small Italian study from 2005 found that regularly eating chocolate increases insulin sensitivity, thereby reducing risk for diabetes.Flickr photo by The Integer Club
Chocolate Protects Your Skin
Forget what you've heard about chocolate causing breakouts: Dark chocolate is actually good for your skin. The type of antioxidants called flavonoids found in dark chocolate offer some protection from UV damage from the sun. And no, that does not mean you can skip the sunscreen!
Chocolate Can Quiet Coughs
Can't stop coughing? An ingredient in chocolate called theobromine seems to reduce activity of the vagus nerve, the part of the brain that triggers hard-to-shake coughs.In late 2010, the BBC reported that scientists were investigating creating a drug containing theobromine to preplace cough syrups containing codeine, which can have risky side effects.Flickr photo by ryancboren
Chocolate Boosts Your Mood
There's no denying that indulging your sweet tooth every once in a while feels great. Enjoying food is part of enjoying life, points out HuffPost Healthy Living's wellness editor, Dr. Patricia Fitzgerald.Chocolate eaters also report feeling less stressed.Flickr photo by stevendepolo
Chocolate Improves Blood Flow
Flickr:David Berkowitz
Cocoa has anti-clotting, blood-thinning properties that work in a similar way to aspirin, Dr. Fitzgerald writes, which can improve blood flow and circulation.Flickr photo by David Berkowitz
Chocolate Improves Vision
Flickr:Robert Couse-Baker
Because of chocolate's ability to improve blood flow, in particular to the brain, researchers at the University of Reading hypothesized in a small 2011 study that chocolate may also increase blood flow to the retina, thereby giving vision a boost.Flickr photo by Robert Couse-Baker
Chocolate May Make You Smarter
That boost of blood flow to the brain created by cocoa's flavanols seems to make people feel more awake and alert, and, in a small British study, perform better on counting tasks.

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