It's tough, but it can be done!
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| | | We get SO many responses from readers about how they want to eat healthier, but their cravings for sweet, salty, and/or fatty foods hold them back. I'm sure many of you can relate. Because it doesn't really matter how many newsletters you read about the benefits of following a nutrient-rich eating plan that's low in processed foods. That bowl of ice cream is never going to stop lighting up the pleasure center in your brain — nor should it! | | But managing food cravings does not require giving up the foods you love altogether. In fact, that strategy works for very few of us. Below, Jessica Sandoz, a registered dietitian at Healthline, explains how our lifestyle habits affect our food cravings and offers some quick tips for overcoming your urges. | | | | | | | You got this!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
October 17, 2024 • 4 min read | | | |  | | | | Q: | How do I curb my food cravings? | | | A: | First off, it's important to know that food cravings are often caused by modifiable lifestyle habits. So if you're experiencing frequent food cravings, you may first try: - Making an effort to get enough sleep: A lack of sleep may increase levels of ghrelin and decrease levels of leptin (these hormones are responsible for increasing and decreasing your appetite, respectively). Additionally, a 2019 study linked poor sleep with more frequent food cravings and worse diet quality.
- Eating filling, nutrient-dense foods throughout the day: Pair protein-rich foods with healthy fats and fiber-rich carbs to help you stay fuller longer.
- Eating enough calories and avoiding restrictive diets: Related to the point above, keeping yourself full on nutrient-dense foods can be a big help in avoiding cravings to begin with.
- Allowing yourself to enjoy the food you crave in moderation: Some research suggests that completely avoiding certain foods may make you crave them even more.
However, we probably can't eliminate food cravings altogether. We can thank our neurons for that. When we eat a food we crave, our neurons send messages to the reward center of the brain, which then releases neurotransmitters like dopamine that make us feel good. Each time we send a reward signal, the pathway between the food and our enjoyment gets stronger. So every time we give in to a craving, it reinforces the craving to return.
While it might take time, it is possible to rewire and retrain our brains to unlearn this behavior and interrupt those pathways. My recommendation is to start small.
Cravings tend to last only 3 to 5 minutes. So, while a craving can definitely feel powerful in the moment, you may find you'll forget all about it if you can do something else instead. Here are some ideas: - Go for a walk (another dopamine-inducing activity).
- Put on your favorite song and dance or belt it out!
- Clean out your nightstand drawer.
- Fold and put away laundry.
- Run an errand.
- Do something you love — maybe a favorite hobby.
- Call a friend to chat.
| | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Sleep soundly | | | | | | |  | | Saatva Classic Mattress | | Managing food cravings is one of many reasons to prioritize good sleep. And if you can't remember the last time you swapped out your mattress, it could be time to start thinking about getting a new one. This medium-firm mattress option from Saatva is made with the brand's patented lumbar technology, which helps ensure healthy spinal alignment. It's made out of individually pocketed comfort coils, which respond to your body's curves and movements throughout the night. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🤕 What to drink for headache and migraine relief. Heads-up: These options won't work for everyone. | | 🫠18 nutrition facts that should be common sense (but aren't). No. 1: Trans fats are unhealthy. | | 🫘 Top 10 vegan sources of calcium. How to get enough of this important nutrient when you don't eat animal products. | | 🧘 A complete guide to the different types of yoga. Each one has a unique philosophy and style of practice. | | | Thanks for reading, friends! Good luck managing those food cravings, and make sure to be gentle and patient with yourself. Change doesn't happen overnight! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | a good night's sleep. | | | | |
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