Food cravings are a normal part of life. Unlike general hunger, cravings tend to be strong and specific: chocolate, chips, something sweet after dinner. Highly flavoured foods are designed to be hard to resist, so struggling with cravings isn’t a sign of weakness.
Here are five simple tools to help you cut down on cravings for less nourishing foods.
1. Keep tempting foods out of sight
We’re more likely to eat what we see. Store treats in a cupboard rather than on the counter, and keep fruit or nuts where they’re easy to reach.
2. Use smaller plates and bowls
Serving treats in a small bowl can help you enjoy them without eating more than you’d like.
3. Pause and distract yourself
Cravings often pass within a few minutes. When one arrives, try going for a short walk, drinking a glass of water, calling a friend or doing something absorbing.
4. Look at the craving with curiosity
Instead of fighting the craving, get curious. What am I really wanting right now? Am I hungry, tired, bored or stressed? Sometimes what we need is rest, company or comfort rather than food.
5. Sit with the urge
Notice the craving as a sensation in your body. Breathe and watch it rise and fall, like a wave. Many people find that cravings lose some of their power when they’re observed rather than obeyed.
Be kind to yourself
You don’t need to give up foods you love. Enjoying treats is part of a balanced life. The aim is simply to feel more in charge of your choices. Regular, satisfying meals with plenty of protein, fibre and vegetables can also help keep cravings in check.
A note of care
If eating feels like a constant struggle, or you’re worried about your relationship with food, please be gentle with yourself. You’re not alone in this, and it’s okay to ask for help.
How little is enough
Next time a craving comes, pause for five minutes before deciding what to do. Notice what happens.
For more, read added sugar: 10 reasons to go easy on it.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.