7 Tips to Control Your Food Cravings
Cravings can derail healthy eating
Cravings can derail healthy eating
Food cravings can be a major roadblock on your journey to healthier eating. They can lead to overeating, weight gain and even obesity. But don't let these cravings control you.
Hunger is the physical need for food, while cravings are more psychological. Recognizing this distinction can help you make better eating decisions.
“Cravings have little to do with true hunger,” says Vikki Lane, MD, an internal medicine physician at Scripps Clinic Carmel Valley. “While there are many different reasons for food cravings — from physiological to emotional — you can stop them with some simple strategies.”
Try controlling food cravings with these tips:
1. Eat a variety of foods
Your body gets the nutrients and vitamins it needs from different types of foods. No single food can supply all the nutrients in the amounts you need.
“Eating a variety of foods makes it easier to get a balanced diet and the essential nutrients you need every day,” says Dr. Lane. “Sometimes cravings may indicate that you are lacking in a particular nutrient. For instance, if you crave sweets, you may be lacking in chromium, which is a mineral found in many foods, including some fruits.”
Balance your diet by:
- Incorporating whole grains, such as brown rice or quinoa
- Including lean proteins, such as chicken, fish and legumes
- Adding plenty of vegetables and fruits for vitamins and minerals
- Incorporating foods rich in fiber, such as beans and vegetables, to promote satiety and curb cravings effectively.
2. Stay hydrated
Staying hydrated is a simple yet powerful tool for food cravings control.
Often, our bodies mistake thirst for hunger. Dehydration can mimic hunger signals, leading you to consume extra calories when all you need is water. Keeping a water bottle nearby can serve as a reminder to hydrate throughout the day.
Water can create a sense of fullness, reducing the likelihood of overeating. So, when you are craving potato chips, drink a tall glass of water and wait 20 minutes. You may find that your craving is either gone or dramatically reduced.
3. Pause and shift focus
Sometimes, when a craving hits, simply taking a little break and doing something you enjoy—like going for a walk, calling a friend, or changing your surroundings—can help. Giving yourself about 20 minutes to shift your focus can make the craving feel less intense, making it easier to choose what feels best for you in the moment
“Separating yourself from a craving can give you some space to think consciously about maintaining a healthy diet and help you realize that what you are experiencing is not true hunger,” says Dr. Lane.
Cravings often disappear after a short time if not acted upon. This is where distractions play a crucial role. Read a book, call a friend, walk the dog, clean your car, garden or take a bath.
4. Plan consistent meals and snacks
Plan your meals and snacks for the day or the week, so that you eliminate the factor of uncertainty. If you know what you will be eating throughout the day, you won’t grab junk food when hunger hits.
Think of your meals as energy checkpoints. Breakfast, lunch, and dinner should be your three main anchors. In between, you may include small, nutrient-rich snacks to keep hunger under control. Options like a handful of nuts, a piece of fruit or yogurt can be enough to ward off cravings.
“Have meals at the same time each day and plan for nutritious snacks to prevent hunger and low-blood sugar between meals, which can trigger cravings,” says Dr. Lane.
5. Don’t let yourself get too hungry
Hunger can cause you to reach for sugary foods to get your blood sugar and energy up quickly.
“If you get too hungry, you can end up overeating and craving quick-fix foods like candy bars that are absorbed by the body fast,” says Dr. Lane. “Snack instead on fruits, nuts, vegetables or seeds.”
Keep healthy snacks at home so the right food is always at your fingertips, making you less likely to give in to a craving for chocolate chip cookies or ice cream.
6. Get enough sleep
Cravings can sneak up when you are tired. When you have a sleepless night, you are more likely to crave carbohydrates and sugar to keep going.
“Lack of sleep is related to an increase in hunger and appetite,” says Dr. Lane. “When you’re overtired, your tired brain craves junk food and lacks impulse control — not a good combination for your health.”
Adults should aim for seven hours or more of sleep each night. Establish a consistent bedtime routine and create a sleep-friendly environment to promote better rest. Limit screen time before bed to ensure deeper, undisturbed sleep.
7. Manage stress
Stress can increase the release of cortisol, a hormone that can enhance appetite and lead to cravings for high-calorie foods.
To manage cravings, it’s important to control stress. Identify what causes your stress, like watching the news often, and limit your exposure to it.
Social support is important. Stay connected with supportive friends or family to help manage stress well.
Incorporate stress-reduction techniques into your routine:
- Practice deep breathing or meditation
- Stay active with exercises like walking, yoga or Tai Chi
- Engage in hobbies like painting, reading or gardening to shift your focus from food
“Experiment to see which techniques to stop food cravings work best for you,” says Dr. Lane. “Once you have your go-to strategies in place, you will find that your cravings are manageable.”