Let’s face the facts — food cravings are an unavoidable part of life.
It’s a given that you’ll run into those moments where all you want is a cheeseburger with fries from your local burger joint, a massive slice of chocolate cake, or an entire large pizza.
And guess what? It’s okay to give into those cravings (in moderation).
If you’re looking for advice on how to manage cravings and how to satisfy cravings in a healthy way, we’re here to help you out!
Why Do Food Cravings Happen?
Before we cover how you can manage your food cravings, it’s essential to understand what they are.
According to a 2020 study, food cravings are “an intense desire to eat a particular type of food” triggered by your mind or body. Your food cravings come from either a physiological (cravings triggered by a physical need) or a psychological source (cravings triggered by your mind).
The Difference Between Physiological and Psychological Cravings
Here’s how the two categories of food cravings break down. Physiological sources of food cravings include:
- Hormonal imbalances
- Low blood sugar
- Nutrient deficiencies
While psychological sources of food cravings include:
- Overwork or stress
- Emotional eating
- Reward-based cravings
There is an overlap between your mind and body. For example, psychological issues like mental stress can cause hormonal imbalances like increased cortisol levels.
So, it makes sense that your food cravings happen for multiple reasons.
5 Ways to Manage Cravings While Focusing on Nutrition
Overcoming food cravings comes with challenges, especially since calorie-dense food with little nutritional value is readily available. However, giving your body the nutrients you need while satisfying cravings is possible.
Focus on Eating Balanced Meals
One of the best ways to beat physiological food cravings is through balance.
Eating the right amount of protein, fats, and fiber with every meal will help you stay fuller for longer, stabilize your blood sugar, and curb the desire for overly fatty or sugary foods.
If you have questions about balancing your diet, working with a nutrition expert like a Fit Body fitness coach or adhering to USDA guidelines is an excellent place to start.
Drink Plenty of Water
Dehydration plays a significant role when it comes to food cravings, and there are times when it’s hard to tell the difference between hunger and thirst.
If you know you are eating enough calories, keep an eye on how much water you drink. Your food cravings could be your body telling you to drink more water.
The U.S. National Academies of Science, Engineering, and Medicine recommends that women intake 91 ounces and men intake 125 ounces of water daily.
Get Enough Sleep
Your sleep affects your overall diet, and poor sleep can contribute to a craving for more sugar.
According to a study published in Nutrients, people who sleep less experience more food cravings and often stick to a less nutritional diet.
Setting aside enough time in your evening routine to get to bed at a reasonable hour and ensuring you get at least 8 hours of sleep at night may be all you need to offset a desire for sugary, high-carb food.
Stick to a Regular Exercise Routine
Regular physical activity may be your answer if you want to crush your food cravings.
One scientific study found that when you walk five minutes every hour, food cravings before lunchtime are lower than if you sit throughout your morning.
An exercise routine (especially one that starts in the morning) can also help balance hormone levels, help regulate blood sugar, and encourage better sleep patterns. By controlling your body better, you’ll offset many of the sources of physiological cravings.
Don’t Adhere to a Zero-Tolerance Policy
Last but not least, don’t always try to avoid your food cravings. Giving in to your cravings occasionally is alright, but you need to indulge in moderation.
Instead of cutting dessert out of your diet entirely or only adhering to strict, unbreakable nutrition rules, allow for some wiggle room — just stay mindful of how much and how often you’re giving into cravings.
Sitting down to eat a single slice of cake or one serving of your favorite salty snack won’t ruin your nutrition-focused meal plan. Only when your cravings take over your diet will you see negative results.
Learn How to Eat for Your Fitness Goals at Fit Body Boot Camp
If you want to take control of your nutrition and eat to fuel your body, we have the answer at Fit Body Boot Camp! Our registered fitness coaches understand what you need to eat to support your physical activity and reach your weight loss goals.
They will help you analyze your daily macronutrient and calorie intake to give your body the fuel it needs to keep you moving forward on your fitness journey.
Stop by a Fit Body Boot Camp location near you today to learn more about how you can achieve your nutrition goals!
