7 Ways to Help Stop Cravings

According to Harvard School of Public Health most of us have experienced an intense urge to eat a certain food—ideally right away. More often than not, that food is likely to be sugary, salty, or fatty, or all three. These urges are called cravings, which can pop up at any moment, and aren’t always fueled by hunger pangs.

Animal and human studies have shown that foods that stimulate the reward regions of the brain influence our food choices and eating behaviors. When we eat certain foods, the neurons in the reward region become very active, creating highly positive feelings of pleasure so that we want to keep seeking these foods regularly. These foods are sometimes labeled hyperpalatable because they are easy to digest and have enjoyable qualities of sweetness, saltiness, or richness. Hyperpalatable foods can stimulate the release of metabolic, stress, and appetite hormones including insulin, cortisol, dopamine, leptin, and ghrelin, all of which play a role in cravings.

There are also other factors that may affect cravings: food commercials, chronic stress, lack of sleep, the length and intensity of a workout, hormonal changes and medications.

Whatever the reason for the cravings, here are some ways from the website Verywell Mind to help you stop from digging into a bag of chips or cookies.

Out of Sight, Out of Mind
Ever notice how quickly and easily you can finish a bowl of M&Ms when they’re right in front of you? One of the ways to help manage those cravings is to remove yourself from seeing the culprit in the first place. A study looked at how the proximity of food relates to how quickly one consumes it. It showed that people consumed fewer chocolates, crackers, and grapes when they were located 20 feet away compared to at arm’s length.

It’s probably unrealistic to put a complete ban on processed food in the house, especially if you live with other people who aren’t willing to join your crusade. However, you can store your tempting food in areas that require some effort to get to. For instance, on the top shelf, in the basement, or even in the trunk of your car.

Stock Up on Nutritious Food
Focusing on improving your eating habits is a more positive and effective strategy than trying to stop eating processed food altogether. When you eat nutritious foods, it can affect your mood and overall mental, emotional and physical well-being. In turn, you’re more likely to make smarter food choices.

One of the first steps to attaining a more wholesome diet is having access to nutritious, whole foods. When shopping for groceries, stick to the perimeter of the store where the fresh fruits, vegetables, dairy, grains, meats, and fish are typically located. 

Pay attention to the nutrition labels and ingredient lists on packaged foods. If it has a long list of ingredients that are too hard to pronounce, it’s probably processed and not the best for you.

Try a Glass of Water
Before grabbing that last cookie from the lunch room, ask yourself whether you’re actually hungry or thirsty. It’s quite common for people to confuse signs of dehydration for hunger because the feelings of thirst are too subtle compared to those of hunger. Therefore, before biting into that cookie, try drinking a tall glass of water and see if that settles your cravings.

Increase Your Protein Intake
Having sufficient protein in your diet can help you feel fuller, prevent overeating and suppress those cravings. When your appetite is satisfied for a longer period, you’re less likely to reach for something that's not as nutrient-dense.

Some examples of protein-rich meals and snacks to include during the day include:
• Greek yogurt
• Peanut butter on whole-grain toast
• Tuna and crackers
• Nuts and seeds
• Eggs
• Cheese
• Hummus and veggies

Go for a Walk
For some people, satisfying a food craving is part of their routine. They enter the afternoon slump and are conditioned to grab that muffin to feel better. However, you can break that cycle by substituting the food craving with a healthy activity. Of course, though, if you are truly hungry, then you may need to grab a snack as well. A study showed that those who went for a 15-minute brisk walk had a reduced urgency to consume high-sugary snacks than those who didn’t go for a walk.

Take Time to Savor Your Food
Mindful eating involves slowing down, enjoying your food, and appreciating every flavor and texture as part of the eating experience. Being present with our food can help improve our eating habits, make better dietary choices and provide a sense of calm during mealtime.

Practice mindful eating with this raisin experiment:
1. Take a raisin and notice its texture, shape, size, weight, color, and smell. Squeeze and notice the feeling between your fingers and their stickiness
2. Put the raisin on your tongue and let it sit while it slowly moistens. Notice how it feels in your mouth.
3. Move the raisin around in your mouth with your tongue and slowly chew it as you notice the sweetness and stringiness of its flesh.
4. Chew it enough times so that it completely dissolves into a liquid.
5. Swallow and take a moment to ask yourself how that made you feel.

Identify Your Triggers and Break the Cycle
For many people, stress triggers certain food cravings. It's common to turn to food for comfort. Food can fill an emotional void, be a coping mechanism, and offer social support. In addition to preventing serious health issues and improving day-to-day lives, managing stress levels can nip those cravings in the bud and allow us to make better food choices.

The next time you feel stressed, notice whether you’re reaching for a cookie or a bag of chips. Identify the trigger that caused this habit and write it down in a journal. When you keep track of your emotions and how you respond, you will notice whether it is something you’re repeatedly doing.

Some ways to manage your stress levels include:
• Doing yoga
• Practicing meditation
• Doing breathing exercises
• Chatting with a close friend or family member
• Creating art like drawing, painting, or crafting
• Writing in a journal
• Get a good night’s sleep

Making a positive change in your health requires patience, consistency, and balance. The best way to do this is to take one step at a time. Don’t try to go cold turkey, and stop eating processed food altogether. Drastic moves like these aren’t realistic or effective in the long run.

Instead, focus on one small goal. For instance, replacing that afternoon donut with a walk once a week. Once you’ve mastered that habit and feel comfortable with it, you can start focusing on expanding it to three times a week.