How to Overcome Food Cravings

Co-authored by Claudia Carberry, RD, MS and Hannah Madden

Last Updated: August 23, 2024 References

Whether you’re trying to lose weight or just eat healthier, food cravings can tempt you away from a balanced diet. Overcoming these cravings might be tough now, but with a few tips and tricks, you can retrain your brain and take control of your eating habits. Keep reading to learn more about avoiding temptations and conquering your food cravings.

1

Keep unhealthy food out of the house.

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You’ll be much less tempted if the food’s not in your pantry. If there are certain things you always crave (chips, cookies, chocolate), don’t buy them at the grocery store. Then, the next time you get a craving, you’ll have to go to extra effort to find the food you want.
- If you live with other people, explain to them what you’re doing and ask them not to bring specific foods into the house.
- Try to eat a full meal before you go to the grocery store. Shopping while hungry can lead to a lot of impulse purchases, which is never good for your wallet or your stomach.

2

Drink a glass of water.

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It will help you feel full and keep you hydrated. Studies show that drinking 500 millilitres (2.1 c) of water before a meal helps people lose weight. If you feel a craving coming on, down a glass of cool water instead.^{[1]
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- Try keeping a water bottle with you throughout the day so you can sip on it whenever you need to.
- Thirst is often mistaken for hunger. When you feel super hungry, drink some water first to make sure you aren’t just dehydrated.

3

Chew sugarless gum.

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Trick your body into thinking that you’re eating. When you feel a craving coming on, pop a piece of gum in your mouth and get to chewing! It can help reduce hunger and curb cravings for sweet or salty snacks.
- Sugarless gum also contains 0 calories, so it’s a great way to curb hunger if you’re on a diet or trying to eat healthier.

4

Distract yourself.

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Cravings usually pass after 20 minutes or so. In the meantime, go do something engaging to get your mind off of food. Go for a walk, do a puzzle, read a book, or listen to a podcast. The more you can think about other things, the more you can beat your cravings.
- Try to do something that actually engages your brain. Watching TV or scrolling through social media aren’t distracting enough, and you might end up thinking about food anyway.
- You can also try telling yourself to just put off your craving for about 5 minutes. Then go for 10 minutes, then 20 minutes.

5

Treat yourself with something besides food.

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Indulge in a self-care activity that you don’t normally do. When you feel your cravings start, go take a bubble bath or do a face mask. It’s a distraction as well as something nice for yourself that doesn’t involve food.^{[2]
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- This is a great technique to use if you often use food as a reward for yourself.
- You could also paint your nails, do your hair, or experiment with makeup.

6

Get some exercise.

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Exercise can help reduce cravings fast. Put on your workout gear and go for a run or jump some rope. The more you can get your heart rate up, the faster your cravings will go away.^{[3]
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- You could also go swimming, jogging, biking, or hiking.
- Exercising is a good distraction, too. If you get yourself up and out of the house, you won’t be able to reach toward the pantry.

7

Remind yourself of your goals.

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Think about why you want to ignore these cravings. If you’re trying to eat healthier, maybe that food will wreck your healthy eating streak for the day. If you’re trying to lose some weight, perhaps that food will push your caloric intake too high. If you can think about the consequences, you’ll have a better chance of overcoming that craving.^{[4]
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- If you do this enough, you can actually retrain your brain to focus on the negatives every time you get a craving.

8

Eat something healthy.

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A craving might mean that you’re hungry. If you want to eat something, snack on healthy food, like veggies or fresh fruit. It won’t satisfy your craving completely, but it will satiate your body in the meantime.
- Chips and hummus, avocado toast, almonds, and raisins are all healthy snacks to choose from.

9

Reward yourself for eating well.

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Pick a non-food reward on days that you do well. You could get a mani-pedi, book a spa trip, or get a massage. Or, you could just take a bubble bath or go for a walk around the block. The more you reward yourself for not giving into cravings, the more motivated you’ll be.^{[5]
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- Your reward can be anything you’d like it to be as long as it isn’t food.

10

Enjoy a small portion of your craving.

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Sometimes the only way to beat a craving is to give in a little. If you’ve tried everything and it’s just not working, have a tiny bit of the food you’re craving. If you want a huge bowl of ice cream, try eating 1 scoop. If you could down a whole bag of potato chips, eat a handful instead.^{[6]
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- Not giving up unhealthy foods completely can help you keep them off your mind.

11

Eat small, frequent meals throughout the day.

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Keep your body full and nourished to diminish cravings. Grown women need about 2,000 calories per day, while grown men need about 2,500 calories per day. Try to eat every 3 to 4 hours to curb your hunger and get rid of cravings.^{[7]
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- Try to fill up on protein with eggs, turkey, chicken, tofu, beans, or legumes to feel full longer.

12

Get enough sleep.

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Aim for 7 to 9 hours every night. When you don’t sleep enough, your body can confuse tiredness for hunger and intensify your food cravings. If you usually get hungry right after dinner or before you go to bed, it’s a sure sign that you need more sleep.^{[8]
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- Try turning off your devices 30 minutes before you go to bed to fall asleep faster.

Expert Q&A

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Question

Is restrictive eating effective?

Cassie Wakin
Pain & Posture Specialist
Cassie Wakin is a Pain & Posture Specialist based in Austin, Texas. With more than 11 years of experience, she specializes in fitness coaching, intuitive eating nutrition counseling, and addressing back pain, poor posture, and joint pain. Cassie holds a Human Biomechanics Specialist Certification from Functional Patterns and is an Anthem Award winning trainer.

Cassie Wakin

Pain & Posture Specialist

Expert Answer

Nope! When you restrict foods inherently, that pendulum swings back in the other direction, which causes you to eat more of that restricted food. It's better to keep a balance in your life and prioritize healthy portions.

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Question

How can I resist cravings?

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Marjan Mahallati is a Registered Holistic Nutritionist, board-certified through the AADP (American Association of Drugless Practitioners). Marjan has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center in Newport Beach, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. She graduated from the Canadian School of Natural Nutrition.

Marjan Mahallati, RHN, AADP

Registered Holistic Nutritionist

Expert Answer

There are many ways to distract our bodies when the cravings strike. Take a multivitamin, preferably a chewable or gummy vitamin, with a glass of water to satisfy your body’s initial craving. Take a walk, listen to music, FaceTime a friend, and get your body moving to increase natural endorphins and get your mind off of the food.

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Question

How do you fight cravings when you're hungry?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

If you are truly hungry, you may want to have a meal. Make sure your meal contains 50% vegetables and include some whole grains and some meat (or other protein) to be balanced.

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