How to Curb Your Cravings

Do you find that you overeat, not just in general, but specific foods? This is often not 
from proper hunger cues from your body, but due to cravings. Many people crave salty 
or sweet foods, but it can be a craving for just about anything. Here are some tips for 
curbing those cravings.

Drink More Water

There is a reason you see this recommendation every time you read about controlling 
your appetite or reducing hunger and cravings. In many cases, you feel hungry, but you 
are actually thirsty and possibly dehydrated. It is easy to get these signals crossed, so 
when you think you need food, you just need a little H2O. It is a good rule of thumb that 
when you are having cravings in between meals, you drink a full glass of water. Wait at 
least 20 minutes after completing your water, then if you still have that craving, go 
ahead and have a snack. If not, you were just thirsty.

Reduce Your Stress Levels

Mental and physical health is very closely connected. Your physical health can affect 
your mental wellbeing, and your mental health can affect your physical wellbeing. It is 
not uncommon to have stress or anxiety, and that lead to emotional eating, constant 
hunger, or increased cravings. Part of the reason for this is because the hormone 
cortisol is released when you have a lot of stress. This hormone causes you to find a 
way to relieve the feelings, which many people do with sugar, carbs, and junk food. This 
is where the term “stress eating” comes from. By reducing your stress, you can also 
reduce your cravings.

Get Enough Nutrients in Your Meals

The most important thing about having healthy meals isn’t trying to eat as little as 
possible or restricting food groups, but aiming for balance. Have an even balance 
between lean protein, complex carbohydrates, and produce in the form of vegetables or 
fruits. This might mean having a dinner with salmon, brown rice, and broccoli, or a lunch 
with a sandwich on whole grain bread and an apple on the side. You can get as simple 
or as complex as you want, as long as you are getting all the nutrients you need without 
starving yourself.

Make Sure You Are Eating Enough

You also need to be sure you are not restricting yourself in other ways. Don’t wait too 
long to eat between meals, or try to go on a crash diet. Malnutrition and undereating can 
quickly lead to food cravings and binges, which might cause you to gain more weight 
than what you lose.

