Constant Cravings and How to Tame Them

Prev 1 2 Next

A little satisfaction

If you can’t prevent it, often the best way to beat a craving is actually to satisfy it – a little.

The problem with many cravings is that they get out of control when you don’t satisfy them initially. For that reason, it’s best not to eat "around" the food you are craving. If you really feel like having a piece of chocolate, have it. Don't try to substitute it with a range of other foods if you think you'll end up eating the chocolate anyway. If you obsessively avoid the food you’re craving, you’re also far more likely to binge on it eventually than you would if you had a small amount when you first crave it. But be warned, this advice can be dangerous if you ignore the “a little” part. If you know you can’t stop at a little, it’s best not to start at all.

If you are facing a craving that a small portion won't fix, try putting the 'Four Ds' into practice. This is a system used in smoking-cessation programs to help smokers relieve the need for a cigarette, even when they're desperate.

1. Delay for a few minutes and the urge will pass
2. Drink water
3. Deep breathe
4. Do something else to take your mind off eating

Seeking solace in a hamburger?

Cravings are not just physiological – emotions can also play a huge part in why you crave the foods you do.

It’s easy to associate certain foods with certain times or places that make you feel soothed or comforted. These associations can be directly related to your cravings. For example, if you're tired or ill, you may crave chicken soup like your Mum used to make. If you’re lonely, you might crave ice cream because that’s what your parents gave you to cheer you up when you were a child. In times like these, it's important to focus on the nurturing that your body really needs. For instance, do you need a break? More rest? More nutrients?

There is a very fine line between what can be called a craving and what may be an episode of emotional eating. Next time you experience a craving, ask yourself if it has any emotional motivation.

It might be hard to admit to yourself that you're reaching for food to help make you feel better, and even harder to face and deal with the stress and emotions that lead you to seek comfort from food in the first place. But if you can establish a connection between a craving and an emotional need, you can learn to satisfy the emotional need instead of numbing it with food.

Before you go craving mad

Everybody experiences cravings now and then, whether for physical, emotional or any other reasons. It’s nothing to stress about and nothing to feel guilty over. The most important thing to remember when dealing with cravings is not to let them get out of control – learn to recognise what’s going on with your cravings at a physical and an emotional level, and try to prevent the craving if you can. If you can’t prevent it, remember that sometimes satisfying your craving a little, before you go craving mad, is the best way to respond.

Last updated: November 14th, 2007