How to Stop Food Cravings

The dictionary definition of a craving is this:

Let’s be honest, we all get food cravings, and once they strike it can be nearly impossible to just say no. By giving in you’re potentially adding significant calories that can add up big time. After satisfying a craving, feelings of guilt and defeat often follow.

Why are cravings so tempting at night?

Often times, we associate nighttime with relaxing, and relaxing with eating. It is our time to wind down and reward ourselves after a long and exhausting day. Because we are in a relaxed state and perhaps not as focused on healthy behaviors as we are throughout the day, it is more likely to indulge in comfort foods such as cookie, ice cream, and chips. It’s time to put an end to the nighttime madness— here’s a guide to help beat those cravings and keep focused on your weight loss goals!

Tips to beat food cravings

Eat small and frequent meals to prevent spikes in hunger.

Following a consistent eating pattern with emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.

Consume plenty of fiber.

Fiber containing foods create bulk and leave you feeling satiated for a long period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck.

Check out these tips on how to get more fiber in your diet.

Don’t keep trigger foods in the house.

Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. In the event a food craving comes along, there will only be healthy options to choose from.

Keep yourself busy.

A change in routine can help to ward off cravings. Switch it up! Ditch the TV remote and try something new and meaningful. Join a book club, sign up for yoga classes, catch up on emails, start a blog or do a home workout video to keep occupied and focused on things other than food.

If possible, use the DVR on your television.

Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.

Create non-food rewards for eating healthy.

Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.

When in doubt, give in to a healthy snack.

While many food cravings result from environmental stimuli, some might be derived from true hunger. Part of living a healthy lifestyle is being able to listen to your body. If your body is telling you that it’s hungry and needs fuel, don’t ignore it.

Make sure to choose a high protein snack to prevent additional cravings and always drink plenty of water to prevent from overindulging late night.

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Author, Danielle Rosenfeld, MS, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team.