How to Stop Food Cravings Before They Start: A Complete Guide
How to Stop Food Cravings Before They Start: A Complete Guide
Cravings are something we all experience, and at times, they can feel like no matter how much willpower you try to summon, your body and brain are pulling you toward that snack cupboard or the drive-thru.
If you’ve ever felt frustrated with yourself for giving in to cravings or wondered why you struggle with them more than others, I want you to know: you’re not alone, and it’s not a personal failing.
Cravings are a natural part of how our brains and bodies work. They’re influenced by stress, emotions, habits, and even how well-balanced our meals are.
But here’s the good news: once you start fuelling your body consistently with the right nutrition, cravings become a rare occurrence. They no longer feel overpowering, and you stop feeling at war with yourself around food.
I love seeing my clients get to this point. At the start, many of them feel like they have no control over their cravings.
They think they’ll always struggle with sugar, late-night snacking, or the urge to reach for something comforting after a stressful day.
But after working on consistency, proper meal structure, and addressing the real root cause of their cravings, something shifts.
They go from constantly battling food urges to realising, sometimes with shock, that they just don’t get cravings like they used to.
This isn’t about restriction or depriving yourself. It’s about working with your body, not against it. And once you do? The constant struggle fades, and food choices become effortless.
Below, we’ll explore the key factors that drive cravings and the practical tools you can start using today to take back control…
Factors That Influence Cravings
Stress and Fatigue
When you're stressed or overtired, your body produces higher levels of cortisol, a hormone that can increase appetite and drive cravings, particularly for high-sugar and high-fat foods. This is because these foods provide quick energy and comfort, albeit temporarily. Stress and fatigue also impair decision-making, making it harder to resist impulse eating.
Neurodivergent Stimming
For individuals who are neurodivergent, stimming (self-stimulatory behaviour) can sometimes involve food. The act of eating or the sensory experience of certain foods can be soothing or stimulating, making food an easy go-to for managing sensory needs. This can result in cravings for specific textures, flavours, or types of food.
Emotional Regulation
Stress and Anxiety: Food cravings often emerge as a coping mechanism to manage stress, anxiety, or overwhelming emotions. High-sugar or high-fat foods can trigger the release of dopamine, a "feel-good" neurotransmitter, providing temporary relief.
Emotional Comfort: Certain foods may evoke positive memories or provide comfort, leading people to crave them during emotional distress.
Reward System Activation
Cravings are closely linked to the brain’s reward system. Consuming palatable foods activates this system, reinforcing the desire for these foods to experience the same pleasurable sensation.
Habit and Conditioning
Learned Associations: People often associate specific foods with certain activities or emotions (e.g., popcorn with movies, sweets with celebrations). These learned associations can trigger cravings in similar contexts.
Routine: If a person habitually consumes a particular food at a certain time, their brain anticipates it, creating a craving.
Mental Fatigue and Decision-Making
Decision Fatigue: When mentally exhausted, people may gravitate towards easily accessible, highly palatable foods rather than making a healthy choice.
Cognitive Overload: A busy or overwhelmed mind might resort to cravings for quick energy or relief.
Restriction and Deprivation
Dieting: Restricting certain foods can heighten their desirability. The more a food feels "off-limits," the stronger the psychological craving for it.
Scarcity Mindset: Feeling deprived can lead to binge-eating or intense cravings as a way to "compensate."
Sensory Cues
Visual and Olfactory Triggers: Seeing or smelling certain foods can elicit cravings. Advertisements and food-related media amplify this effect by triggering psychological associations.
Memory Triggers: The sight or thought of a food linked to positive experiences can create a craving.
Autonomy and Rebellion
Feeling forced to avoid certain foods (e.g., due to dieting or societal pressure) can trigger a rebellious craving to reassert control or autonomy.
Mood Regulation and Dopamine Dependency
Low Dopamine Levels: When dopamine levels are low (e.g., due to lack of stimulation or mood dips), people may seek out food as an easy way to boost these levels.
Comfort Foods: Foods high in sugar, salt, or fat can provide immediate gratification, reinforcing their role as "mood enhancers."
Tools to Manage Cravings
Understanding the root cause of your cravings is the first step. Once you’ve identified the triggers, you can begin to implement strategies to manage them effectively:
1. Address Stress and Fatigue
Prioritise Sleep: Ensure you’re getting enough quality sleep each night. This helps regulate hunger hormones like ghrelin and leptin.
Practise Stress Management: Techniques like mindfulness, meditation, yoga, or even a short walk can help lower cortisol levels.
Plan Ahead: Prepare nutritious snacks and meals in advance so you’re not reaching for quick fixes when you’re stressed or tired.
2. Identify and Support Sensory Needs
Non-Food Stimming Alternatives: Explore other ways to meet sensory needs, such as using stress balls, fidget toys, or engaging in rhythmic activities like dancing or drumming.
Mindful Eating: Pay attention to the textures, flavours, and sensations of food to increase satisfaction and reduce the urge to overeat.
Plan Sensory-Friendly Meals: If you crave certain textures or flavours, incorporate them into your balanced meals so you feel satisfied without going off track.
3. Build Emotional Awareness
Check In with Yourself: Before reaching for food, ask yourself if you’re truly hungry or if you’re feeling an emotion that needs attention.
Develop Coping Strategies: Have a list of non-food-related activities you can do when emotions arise, like journaling, calling a friend, or going for a walk.
Seek Professional Support: If emotional eating is a frequent challenge, consider speaking to a therapist or coach to explore underlying emotions and develop coping strategies.
4. Reframe Rewards
Create Non-Food Rewards: Celebrate achievements with non-food treats, such as new workout gear, a relaxing bath, or a favourite hobby.
Set Boundaries Around Food Rewards: If you do choose to use food as a reward, do so intentionally and within the framework of your nutrition plan.
Shift the Focus: Remind yourself that nourishing your body is a reward in itself. Think of how good you feel when you stick to your goals.
5. Manage Environmental Triggers
Control Your Environment: Limit exposure to tempting foods by keeping them out of sight or not buying them altogether.
Create Healthy Rituals: Replace habitual triggers with new, healthier routines. For example, if you crave sweets after dinner, try having a cup of herbal tea instead.
Practice Mindfulness: Be aware of how external factors influence your cravings and make intentional decisions rather than reacting impulsively.
6. Support Nutritional Balance
Eat Balanced Meals: Ensure your meals contain protein, healthy fats, and fibre to keep you fuller for longer and reduce the likelihood of cravings.
Supplement if Needed: If nutritional deficiencies are contributing to your cravings, consult a healthcare professional to determine if supplementation is appropriate.
Stay Hydrated: Thirst is often mistaken for hunger. Keep a water bottle handy and sip throughout the day.
Additional Tips for Managing Cravings
Practice the “Pause” Technique: When a craving hits, pause for five minutes and assess your feelings. Often, cravings pass once you give yourself time to reflect.
Allow Flexibility: Strict restriction can backfire and increase cravings. Incorporate foods you love in moderation to avoid feelings of deprivation.
Cravings are a natural part of life, but they don’t have to derail your progress. By understanding the factors that influence cravings and adopting practical strategies to manage them, you can stay consistent with your nutrition goals without feeling deprived.
Remember, it’s not about perfection but about making choices that align with your overall well-being.
Keep experimenting with what works best for you and celebrate your wins along the way.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.