The best strategies for overcoming food cravings include satisfying meals, mindful eating, getting enough sleep, and managing stress. By addressing these core habits, you can regain control over cravings and create a long-term approach to healthy eating.
We’ve all been there — it’s late at night, and the craving for something sweet or salty hits. You know you don’t need it, but the desire feels overwhelming. For many, food cravings can sabotage even the best-laid nutrition plans. If you’ve ever found yourself repeatedly succumbing to these urges, you’re not alone.
The truth is, cravings are more than just a lack of willpower. They can be triggered by emotional stress, nutrient deficiencies, poor sleep, and other factors. If you’re constantly battling cravings, it’s not because you lack discipline. It’s because your body is sending signals that something needs to change. The good news is that by understanding why cravings happen and addressing their root causes, you can regain control.
Naomi’s Journey: From Cravings to Control
Naomi was one of my clients who had battled food cravings for years. She would restrict her eating all day, only to binge in the evening — a pattern driven by both emotional stress and physical hunger. She felt stuck, ashamed, and out of control. Together, we implemented a plan, starting with balanced meals and stress management strategies. Slowly, Naomi regained control over her cravings. Over the course of a year, she lost 55 pounds, but more importantly, she felt empowered, no longer controlled by food.
Her success wasn’t an overnight miracle. It was a journey that started by focusing on the underlying causes of her cravings, and it’s a journey you can take, too.
The Big Mistake: Relying on Snacks Instead of Satisfying Meals
One of the most common mistakes when managing food cravings is turning to snacks rather than eating full, satisfying meals. Snacks, especially processed ones, often leave you craving more because they don’t provide the right balance of nutrients to keep you full. Relying on snacks can actually heighten cravings, leading to a cycle of eating more frequently but never feeling fully satisfied.
The key is to eat three well-balanced meals per day. By doing this, you give your body what it truly needs — a mix of protein, healthy fats, and fibre — to stay full for longer, reduce blood sugar spikes, and minimise cravings.
Quick Tip:
Plan your meals ahead of time to include enough protein and fibre. A larger, more satisfying meal means fewer cravings later in the day.
The Importance of Eating Slowly
Another crucial factor in managing cravings is eating slowly and mindfully. When you rush through meals, your brain doesn’t have time to catch up with your stomach, meaning you can easily eat past the point of fullness and still feel like you want more. Taking your time allows you to feel satisfied with less food, which directly combats cravings later in the day.
Eating slowly also helps activate the parasympathetic nervous system, which calms your body and reduces stress — a major trigger for emotional eating.
How to Eat Mindfully:
- Put down your fork between bites.
- Focus on the flavours and textures of your food.
- Chew slowly and fully.
Not only does this help with digestion, but it also reinforces a sense of satisfaction, meaning you’re less likely to seek out a snack an hour later.
The Role of Sleep in Managing Cravings
Sleep plays a major role in regulating hunger hormones. If you’re not getting enough quality sleep, your body’s production of ghrelin (the hunger hormone) increases, while leptin (the fullness hormone) decreases. This hormonal imbalance can lead to intense cravings, especially for high-calorie, sugary foods.
Prioritising 7-8 hours of sleep each night is essential for controlling cravings and maintaining a healthy weight. A regular sleep routine and limiting screen time before bed are simple yet effective ways to improve your sleep quality.
Research Highlight:
According to Walker (2017), lack of sleep not only increases cravings but can also lead to impaired decision-making, making it harder to resist unhealthy foods.
Reference: Walker, M.P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Protein: Your Secret Weapon Against Cravings
If there’s one macronutrient that helps control food cravings, it’s protein. Protein not only keeps you feeling full for longer, but it also stabilises blood sugar levels, reducing those mid-afternoon crashes that lead to cravings for sugary snacks. By including a source of protein in every meal, you can ensure that your body has a steady supply of amino acids, which helps prevent cravings.
For example, starting your day with a high-protein breakfast can set the tone for balanced eating throughout the day, reducing the urge to snack on processed foods.
Research Highlight:
A study by Westerterp-Plantenga et al. (2004) found that high-protein diets can sustain weight maintenance after weight loss and help manage hunger and cravings.
Reference: Westerterp-Plantenga, M.S. et al. (2004). “High protein intake sustains weight maintenance after body weight loss in humans.” International Journal of Obesity, 28(1), pp.57-64. https://doi.org/10.1038/sj.ijo.0802481
Managing Stress to Curb Emotional Eating
Emotional eating is one of the biggest culprits behind food cravings, and stress is often the root cause. When you’re stressed, your body releases cortisol, a hormone that can increase appetite and cravings for comfort foods — usually high in sugar and fat. Managing stress is crucial for breaking the cycle of emotional eating.
Mindfulness techniques, such as meditation, deep breathing, or yoga, can help reduce cortisol levels and bring your stress response under control. Regular physical activity is another effective stress-reducing tool that also boosts your mood and energy levels, reducing the likelihood of turning to food for comfort.
Case Study:
Naomi, the client mentioned earlier, struggled with stress-related cravings. Once we implemented stress management techniques — like daily meditation and mindful eating — her cravings became less frequent and easier to manage. Eventually, she no longer turned to food for emotional relief.
Research Highlight:
Adam & Epel (2007) explored the relationship between stress, eating, and the brain’s reward system, finding that stress management can significantly reduce emotional eating.
Reference: Adam, T.C. & Epel, E.S. (2007). “Stress, eating and the reward system.” Physiology & Behavior, 91(4), pp.449-458. https://doi.org/10.1016/j.physbeh.2007.04.011
Ask Yourself: “Am I Really Hungry?”
Before you reach for a snack, pause and ask yourself, “Am I really hungry?” If the answer is no, consider an activity that doesn’t involve food. Many cravings arise not from physical hunger but from boredom, stress, or emotional discomfort.
When you identify the root of your craving, you can make better choices. Instead of eating, try going for a walk, reading, or chatting with a friend. Distracting yourself for just a few minutes can often make the craving pass.
The Deep Health Approach to Cravings
The truth is that cravings don’t exist in a vacuum — they’re often a symptom of deeper issues. That’s where the deep health approach comes in. This holistic method addresses all aspects of your well-being, from physical health to emotional resilience, stress management, and social connections.
By focusing on the bigger picture and addressing your sleep, stress levels, and emotional triggers, you can tackle cravings at their root. Behaviour change isn’t easy, but it’s possible when you take a well-rounded approach.
Making a Change: Start Small and Build Momentum
The key to overcoming cravings isn’t an overnight fix — it’s about taking small, manageable steps toward lasting change. Start with one or two strategies, such as adding more protein to your meals or practising mindful eating. Track your progress and build on your successes.
Trying to overhaul everything at once can lead to burnout, so focus on one skill at a time. For example, if your biggest challenge is late-night snacking, begin by addressing that specific behaviour before moving on to other habits.
Avoid This Mistake: Trying to Lose Weight Before Addressing Cravings
One common pitfall is focusing on weight loss before dealing with the underlying issue of cravings. Many people try restrictive diets, only to end up in a cycle of bingeing and shame when cravings strike. The real solution is to address cravings first, create consistent, healthy habits, and then approach weight loss in a sustainable way.
Solution:
Implement the strategies in this article — from eating satisfying meals to managing stress — and focus on consistency. Once your cravings are under control, you can shift your attention to a balanced, long-term approach to weight loss.
Conclusion: Take Control of Your Cravings for Long-Term Success
Overcoming food cravings is about more than just resisting temptation. It’s about understanding the underlying causes, creating satisfying meals, managing stress, and building healthy habits that last. By addressing cravings first, you lay the foundation for sustainable weight loss and a healthier relationship with food.
If you’re ready to take control of your cravings and create lasting change, apply for two weeks of free coaching. I’ll work with you to develop a personalised plan that tackles cravings at their root and helps you build a sustainable, healthy lifestyle.
References
Adam, T.C. & Epel, E.S. (2007). “Stress, eating and the reward system.” Physiology & Behavior, 91(4), pp.449-458. https://doi.org/10.1016/j.physbeh.2007.04.011
Walker, M.P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Westerterp-Plantenga, M.S. et al. (2004). “High protein intake sustains weight maintenance after body weight loss in humans.” International Journal of Obesity, 28(1), pp.57-64. https://doi.org/10.1038/sj.ijo.0802481