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3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Home » Blog » Health » 5 Ways To Reduce Food Cravings

5 Ways To Reduce Food Cravings

Published: Jan 26, 2016 · Modified: Jan 10, 2023 by Megan

Trying to kick unhealthy food cravings?

One of the questions I've been getting a lot from readers this month is how to beat food cravings. Whether you're battling a sweet tooth or salty one, what I'm about to tell you are some very small things you can do to keep your blood sugar stable and mind in check making you less prone to over indulging. Curb food cravings for good with these 5 Ways To Reduce Food Cravings.

5 Ways To Reduce Food Cravings

[Tweet "5 Ways To Reduce Food Cravings #FoodChat"]

Sleep

Don't understand the power of sleep. There is a strong connection between lack of sleep and what you eat. Not getting enough zzz's increases appetite and stimulates cravings for carbohydrates and fats. This "extra" craving for food is your body's way of telling you it needs more rest. While food may make you feel temporarily alert, the cravings will continue until your body gets the rest it needs. Studies have also shown that over time this leads to weight gain. Consistently getting enough sleep at night keeps cravings in check. So the next time you're considering staying up late think about the consequences it will have on your appetite.

Go For A Walk

Sometimes when you think you're hungry, it's actually an indicator that your body needs more movement or that your mind is bored. Our sit on our butt-all-day society has resulted in everyone moving less. The body is meant to move. This stimulates the mind and gives you more energy.

walking

Movement is a sure way to curb food cravings. The next time you feel cravings kick in, something try going for a walk or to the gym before eating something. A short walk can do wonders for reducing appetite and if you're truly hungry you will be more prone to reaching for something healthy. Can't get out for a walk? Try getting up from your desk and walking a lap around your office building or taking the long way to the bathroom. Any movement is better than no movement and will still do wonders for taming food cravings.

Eat More

Are your cravings for sugary foods and carbohydrates? Food cravings can often be an indicator that you are not getting enough real food in your diet and those cravings are your body's way of telling you something is missing. Eating more real food means eating enough protein, healthy fats (hummus, almond butter, fish, etc.) and whole grains (vegetables, fruits, oats) with each meal.

Whole Foods Diet

It's easy to focus on what you cannot eat when you're trying to combat cravings. Instead focus on what you can add to your diet that will keep you full longer. The key is eating the right balance of these foods to prevent you from craving unhealthy foods. Everyone is different so it's up to you to experiment and discover what the right balance is for you.

Snack On It

Stock up on healthy snacks. We're all tempted to binge on sugary snacks especially late in the afternoon when that one office lady brings in a box of cookies and donuts. Curb the temptation by keeping a handful of healthy, nutrient-packed snacks available like almonds, fruits, granola bars or homemade muffins and bites. Eat those snacks intentionally throughout the day. If you're fueling regularly, you'll be less likely to overdo it on the unhealthy stuff. For more ideas, read ways to snack healthy.

Hydrate

We all know we should drink more water, but don't underestimate the benefits of boosting your H20. If you're cravings sweets, sleepy or have a headache, dehydration may be to blame. More times than not when a food craving strikes, it's an indicator of thirst especially during the winter when tend to drink less. Before eating something drink a full glass of water first then wait 20 minutes to see if you're still hungry.

Speaking of hydration allow me to introduce you to a recent awesome find, Kona* Deep!

Kona Deep

Kona* Deep is a deeply refreshing and restoring water with a unique balance of naturally occurring deep ocean electrolytes. This Hawaii-based bottled water company was founded by locals that comes from the ocean. Ocean water is naturally rich in electrolytes due to the fact that it travels the global along the ocean floor collecting electrolytes and minerals on its path. Electrolytes are crucial for hydration and it is believed ocean electrolytes are more quickly and easily absorbed by the body.

Kona* Deep Contains:

  • Deep ocean water sourced 3,000 feet off the coast of Kona that's brought to the surface, desalinated, and bottled at the source
  • Naturally-occurring electrolytes
  • Total dissolved solids (TDS) count of 250
  • Natural pH of 6.7, close to the human body's own levels
  • Nothing added, nothing artificial

Kona* Deep is for those looking for more from their water and value purity. Kona* Deep is the perfect blend of naturally pure and performance-driven deep ocean water.

Kona Deep

Kona* Deep is available in Hawaii and making a debut in Arizona! Kona* Deep can be purchased at Sprouts Farmers Market, AJ's Fine Foods and Basha's locations across Arizona. For those not living in Arizona or Hawaii, Kona* Deep can be purchased on Amazon.

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Starla B says

    January 27, 2016 at 2:06 pm

    Awesome tips! I definitely need to focus on drinking more water and sleeping. I think that this pattern of not enough sleep and binging on bad foods leads to alot of my weight gain. 2016 will be a better me!

    Reply
    • Megan says

      January 27, 2016 at 4:13 pm

      YES it will be! One small change can make a big difference over time. Don't give up!

      Reply
  2. Blair says

    January 26, 2016 at 12:49 pm

    Totally agree with all of these suggestions! Great advice, Megan!

    Reply
    • Megan says

      January 26, 2016 at 7:09 pm

      Thanks Blair!

      Reply
  3. Sam @ PancakeWarriors says

    January 26, 2016 at 12:24 pm

    Love these tips. I can first hand attest to the sleep being a factor of eating for no reason at all. This has seriously been one of the hardest habits for me to change, but I'm getting better!! For me I usually need to drink more water when I'm feeling hungry for no reason, works like a charm!!!

    Reply
    • Megan says

      January 26, 2016 at 7:09 pm

      I think the sleep eating thing happens to everyone. Being aware of it is half the battle!

      Reply
  4. Daisy @ Fit Wanderlust Runner says

    January 26, 2016 at 9:09 am

    Sleep is tough for me since I work nights. I feel I am always sleep deprived and always hungry. Lately though when I start to feel hungry I drink water and that calms the cravings down. I also realize my water intake has dropped since going to nights.

    Reply
    • Megan says

      January 26, 2016 at 7:08 pm

      That does sound bought Daisy. Hope it gets easier for you!

      Reply
  5. michele @ paleorunningmomma says

    January 26, 2016 at 8:26 am

    I'd love to try this! I definitely think people underestimate how much they need to eat (especially dietary fat) to reduce cravings and feel satisfied. I can use some work on hydration.

    Reply
    • Megan says

      January 26, 2016 at 7:08 pm

      We can trade water for hemp bars!

      Reply
  6. DJ says

    January 26, 2016 at 8:21 am

    I definitely eat when I get bored, so walking does help me a lot.

    Reply
    • Megan says

      January 26, 2016 at 7:05 pm

      Great way to beat the cravings!

      Reply
  7. rachel @ athleticavocado says

    January 26, 2016 at 5:22 am

    I totally know how sleep affects my cravings. When I don't get enough, I am always craving sweet foods!

    Reply
    • Megan says

      January 26, 2016 at 7:04 pm

      Same here!

      Reply
  8. Susie @ SuzLyfe says

    January 26, 2016 at 5:16 am

    Will they take me to Hawaii, is the real question 😀

    Reply
    • Megan says

      January 26, 2016 at 7:04 pm

      Why didn't I think of that? Haha!!!

      Reply

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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