Nine Ways to Help Control Your Cravings

We’ve all been there — the sudden urge for chocolate, crisps, or something salty that feels impossible to ignore. Cravings are normal, but when they become daily habits, they can derail nutrition goals and leave you feeling frustrated.

The good news? By understanding where cravings come from and using a few simple strategies, you can regain control without extreme diets or guilt.

Hunger vs. Cravings

Not all hunger is the same.

• True hunger is physical: empty stomach, low energy, lack of focus, maybe even a headache. Your body is telling you it needs fuel.

• Cravings (or “mouth hunger”) are psychological: the desire for a specific taste, often linked to emotions, habits, or triggers like stress or seeing food ads.

Recognising the difference is the first step toward managing them.

Why cravings happen

Cravings can be triggered by stress, boredom, emotional eating, or simple exposure to food cues. Most often, they target foods high in sugar, salt, or fat — the types that activate the brain’s reward system. Giving in occasionally isn’t harmful, but repeated indulgence can form unhealthy cycles.

Nine ways to take control

1. Eat regular meals
   Skipping meals often backfires. Stick to consistent eating times to prevent blood sugar dips that fuel cravings.

2. Listen to your body
   Check in: are you truly hungry, or just craving? Learning to distinguish between physical and emotional hunger is powerful.

3. Identify triggers
   Keep a short food-and-mood diary. Spotting patterns — like stress, boredom, or certain times of day — can help you stay ahead of cravings.

4. Manage stress
   High stress raises cortisol, which encourages comfort eating. Try healthier outlets like walking, meditation, or deep breathing instead of reaching for snacks.

5. Find alternatives
   If eating is filling an emotional gap, replace the habit. Call a friend, read, exercise, or do something creative to redirect the urge.

6. Make eating intentional
   Avoid “mindless munching” tied to activities like TV watching. Separating meals and snacks from distractions helps you eat less and enjoy food more.

7. Stay hydrated
   Thirst is often mistaken for hunger. Drinking water throughout the day — or having a hot drink — can reduce cravings and help you feel satisfied.

8. Snack smart
   Choose options that satisfy without derailing your goals. Fresh fruit, berries, nuts, or even sugar-free jelly can curb cravings while supporting health.

9. Be kind to yourself
   If you slip up, it’s not the end of the world. A single indulgence won’t undo your progress. Aim for balance and consistency, not perfection.

The takeaway

Cravings are part of being human, but they don’t have to control you. By recognising triggers, eating regularly, and choosing healthier alternatives, you can break the cycle and build a more balanced relationship with food. Over time, you may find cravings fade naturally — leaving you more in tune with your body and closer to your health goals.