From Simon Clarke
Simon Clarke

Learn to smartly overcome food cravings, and it might be the thing that will change your life.


Uncontrollable and strong desires for some food, or as we like to call it, cravings, are the worst enemies of your diet. You can’t lose your weight if you’re dreaming awake about the chocolate at 3 pm. And, actually, cravings are the biggest reasons people get weight.


It’s all in your head!


Yes, sir, it’s one big truth. That feeling that you can’t be calm if you don’t have a bite of that calorie-bomb cake… Well, it’s fake. You actually can, and at the most of the times, you are not even hungry!

Explain this to yourself like this: your mind is playing with your body. You should NOT let yourself believe that the chips or the chocolate is necessary for your good mood in the middle of the night. You’re better than that.


TIP No. 1: Drink more water


Maybe you have the feeling that you are getting this same advice in all health & fitness articles. As a matter of fact, this advice is pretty suitable for almost all of them.

You should know that the human body can easily confuse the thirst for the hunger!
So, when you feel one of those sudden urges to eat something special, try drinking a glass of water and wait a little bit… You may be surprised that you’re not thinking about food after that anymore.

Of course, you can also drink a herbal tea instead, but it should be without sugar.

Special tip: if you drink a glass of water before your regular meal, it will reduce your appetite, and help you lose weight.


TIP No. 2: Start avoiding your cravings & triggers for good


You should avoid your trigger food in your daily diet, as well as physically! Keep yourself away from the things that are not good for you. Here’s the deal: if you start eating healthy snacks, and avoid your guilty pleasures, you will think less about cravings.

You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones, explained Marcia Pelchat, Ph.D. In fact, it’s all about a habit.

In fact, it’s all about a habit. If your body gets used to healthy snacks, such as fruits, vegetables, or nuts, you will more often think about them when you’re hungry.


TIP No. 3: Never let yourself get extremely hungry


We know you’ve heard this a thousand times, but you should really eat smaller portions, but more meals a day. Keep some healthy snacks close, in case you start feeling hungry, and try eat regularly. It might change the whole concept of your diet.

The more you are without food, the more you are likely to overeat once you start eating.
After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier, explains dietitian Amy Jamieson-Petonic, RD. Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.


TIP No. 4: You should really fight the stress


Stress might be one of the reasons you feel cravings for certain food. Why?

It is one of the factors that induce hunger and food cravings, especially for women. It is shown that women under the stress eat much more calories a day than women that feel less stress.

We’ve all been there. We’ve all tried to heal our broken heart with an ice cream or to calm our nerves eating pizza, cheeseburger, or chips.
Try to figure out what’s bothering you, and what makes you depressed and ready to overeat.


stress cravings Here are some nice and easy ideas to fight stress on a daily basis:

  • Take a long bath: relax, alone, with the glass of wine. You can also use some aromatic candles, and nice music. Those little moments you can enjoy by yourself are very precious for your mental health.
  • Drink chamomile tea: it acts as a tranquilizer and binds to the same brain receptors as Valium does.
  • Focus on your breathing: if your breath is short, it might increase your heart rate. In this way, your body will feel very exposed to the stress.
  • Try yoga: it will help you reduce your stress level. But besides that, it will get you in the shape, and make you feel better about yourself.
  • Try some new sports: sports helps you fight the stress and keep your mental health on a good level.



TIP No. 5: Never go to grocery store hungry


This one is clear. If you go to a grocery store or to a supermarket hungry, you will expose yourself to a huge choice of junk food, sugar-bombs, and the food that will ruin your diet for good. So, here’s what you should do instead: go to a supermarket after a breakfast. Eat well, drink your coffee and then you can go shopping with a clear mind. It will reduce the risk of impulsive buying and cravings.


TIP No. 6: Eat more protein


Protein is really necessary for the regular functioning of your body, but also irreplaceable in your dieting plan. It helps to stabilize the level of the sugar in your blood. This causes the reduction of the hunger of special food cravings.

These are excellent sources of protein:

  • Eggs
  • Nuts
  • Seeds
  • Legumes
  • Seafood
  • Red meat
  • Poultry


TIP No. 7: Be realistic


Don’t expect to get rid of your cravings tomorrow, and to be once and for all. It’s not possible, and realistic neither. Also, it might be very bad for your mood.

The best solution is to satisfy your cravings from time to time, but of course, to keep them in control even then.

sugar cravings control

Chocolate Toffee and Cup Cakes with Sprinkles on a cutting board – Stock Image

Instead of having a full bag of chips in the evening, try to eat one small bowl of these snacks with lunch. Or if you’re dying to taste just a little bit of that black chocolate – don’t try to ignore your own wishes for too long. Have a small piece of chocolate, of a chocolate cookie, along with your coffee. Enjoy those moments, and appreciate them – so, you will finally understand that they will not happen whenever your mind tries to trick you.