I am sure you have all experienced that overwhelming urge to indulge in a sweet treat or devour a bag of salty crisps, from time to time – I know I have! These cravings often happen even when we are not hungry. And although there is nothing wrong with the occasional indulgence, if satisfying cravings has become a habit of yours, and you want to break that habit, then read on! The good news is, there are steps we can take to resist these cravings.
In this post, we’ll look at the science behind these cravings and offer some practical tips that actually work to help you take control of your appetite.
The Science of Cravings
Cravings often originate in the brain’s reward system. When we eat something pleasurable, like chocolate, our brain releases dopamine, the chemical that makes us feel good. This then creates a positive association with the food, making us crave it again and again. When we are dealing with emotions such as stress, boredom, and sadness, we crave these familiar snacks as a way of making us feel better.
Even happiness can trigger cravings for comfort foods. This is known as emotional eating, and it’s very common. If you recognise emotional eating as a pattern for you – I have a whole post on it.
Aside from this, sometimes our body craves certain foods because it’s lacking specific nutrients. For example, a craving for red meat might mean a need for iron. It’s important to pay attention to your body’s signals and consider if you might be deficient in certain vitamins or minerals.
Ways You Can Control Your Cravings
Eating a Balanced Diet
Ensure you’re getting a well-balanced diet that includes all the nutrients you need. A useful tip is to aim to eat the rainbow on your plate, by which I mean a variety of foods in different colours. Eating a balanced diet full of nutrient-rich foods can reduce cravings caused by deficiencies and will keep you fuller for longer so less likely to snack from hunger.
Plan Your Meals in advance
Eating a balanced diet can take some planning. When you plan your weekly meals and shop accordingly, you can help prevent impulsive eating. When you have everything you need to create a healthy, nourishing meal including a mix of protein, fibre, and healthy fats – you will feel full and satisfied and will be less likely to snack.
Stay Hydrated
Dehydration can sometimes be mistaken for hunger. Drink enough water throughout the day to stay properly hydrated, which can reduce unnecessary cravings. Aim to drink at least 2 litres a day.
Mindful Eating
Practice mindful eating by paying close attention to what you eat and savouring each bite. This can help you appreciate the flavours and textures of your healthy food, making you more satisfied and less likely to overindulge in cravings. You may even find, over time, that you stop liking the taste of processed or high sugar or salty snacks!
Identify your Craving Triggers
Notice your emotional triggers for cravings. If you find you reach for comfort food when stressed, try stress-reduction techniques like meditation or exercise. If it’s when you are tired, look at ways to boost your energy naturally and make sure you are getting enough sleep. Once you start becoming mindful of these triggers, it’s much easier to pause before reaching for that snack and ask yourself, do you really need to eat it?
Portion Control
If you’re craving something less healthy, like a dessert or a salty snack, allow yourself to indulge but practice portion control. You can satisfy the craving with a small serving rather than indulging excessively. Put the rest of the packet of crisps or chocolate bar somewhere which makes it harder to get to, like in the car or garage. You are less likely to reach for more if you have to get up and go outside to get it.
Distract Yourself
When a craving strikes, distract yourself with a non-food-related activity. Go for a walk, read a book, or engage in a hobby to redirect your thoughts. Often we reach for these snacks in a very trance-like way. By breaking that pattern, we can actually break the craving.
Practice Delayed Gratification
I really like this one – tell yourself you can have the food you’re craving, but not right away. Set a timer for 20 minutes and use that time to assess whether you still want it. Often, you’ll find the craving will subside.
So many of our eating habits are automatic, once you understand how cravings work, it’s much easier to do something about them. While cravings are a natural part of life, they don’t have to lead to overindulgence. By practising mindfulness, maintaining a balanced diet, and addressing any emotional triggers, you can take control of your cravings and make healthier choices.
Remember, it’s not about eliminating cravings altogether but managing them in a way that promotes a balanced and healthy lifestyle.
I hope you enjoyed this post on How to Control Your Cravings. If you want help taking back control of your eating habits then I can help – I offer bespoke coaching services to help you look and feel amazing. You can always reach out to me on Facebook if you would like to know more.