Struggling with late-night cravings or emotional snacking? Learn how to handle food cravings with simple strategies to stay in control — without guilt or restriction.
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What’s Your Go-To Craving?
Is it something sweet? Salty? Crunchy?
Maybe even something totally random like cereal at midnight?
You’re not alone. Food cravings are one of the most common challenges people face on their health journey — and how you respond can make or break your consistency.
But let’s reframe something:
Do you view cravings as a sign of failure or weakness?
Or as something to fight off with sheer willpower?
If so, you’re not alone — but you’re also not helping yourself.
The truth is, cravings are normal. They’re your body’s way of communicating. Learning how to handle food cravings with mindfulness (not restriction) is a powerful skill that supports both your physical and emotional health.
Why We Crave: The 3 Main Causes
Before you try to fight off your next craving, it’s important to understand what’s driving it. Here are the three major types of cravings:
1. Physical Cravings
You’re low on fuel — plain and simple. Skipping meals, eating low-nutrient foods, or long gaps between eating can all leave your body demanding a quick fix, often in the form of carbs or sugar.
2. Emotional Cravings
Stress, boredom, loneliness, anxiety — they all love to disguise themselves as hunger. If you find yourself heading to the pantry when you’re overwhelmed (not hungry), you’re not alone.
3. Nutrient Deficiency Cravings
Sometimes, your body sends craving signals because it’s missing something — like magnesium (common with chocolate cravings), protein, or healthy fats.
Want more on how your mindset affects food choices? Check out my post on What Is Intuitive Eating?
Bonus: Want to Make Faster Progress — Without Overhauling Your Life?
Grab my free guide: “Do This, Not That – 10 Fitness Mindset Shifts for Real Results.”
✔️ 10 different ways you can upgrade your fitness mindset and your results!
✔️ A goal-oriented approach to fueling your body
✔️ Tips on staying motivated (even when you don’t feel like it)
SPOILER ALERT: These “cheats” will help you avoid some of the biggest pitfalls getting in the way between you and your goals.
7 Powerful Ways to Handle Food Cravings
1. Pause and Ask: Am I Truly Hungry?
Physical hunger builds gradually and often comes with signals like a growling stomach or low energy. Emotional cravings, on the other hand, are sudden and urgent.
2. Name the Emotion
This one sounds simple but is incredibly effective. Ask yourself:
“What am I really feeling right now?”
Stressed? Tired? Lonely? Once you name it, you can address the root instead of masking it with food.
3. Drink Water and Wait 10 Minutes
Dehydration can disguise itself as hunger. A glass of water followed by a short walk or stretch break can reset your focus and often dissipate the craving.
4. Use the 85/15 Rule
Don’t aim for perfection — it backfires. Allow yourself 10–15% flexibility to enjoy foods that satisfy you without labeling them “bad.” The less you restrict, the fewer out-of-control cravings you’ll have.
5. Make a Swap — If It Works for You
Sometimes a swap hits the spot. Craving something crunchy? Try roasted chickpeas or a handful of almonds. Craving chocolate? Go for a square of dark chocolate or a cocoa protein smoothie.
But if a swap never satisfies you, you’re better off having a small portion of what you really want and moving on.
6. Eat Enough Throughout the Day
Undereating (especially protein and fat) can lead to intense cravings later. Balanced meals with adequate protein, complex carbs, and healthy fats help keep cravings at bay.
7. Keep a Few “Satisfying but Supportive” Snacks on Hand
That’s where recipes like the one below come in. They’re nourishing, satisfying, and way better than diving into a random bag of chips or candy.
Trainer’s Perspective: Cravings Aren’t the Enemy
As a personal trainer, I’ve seen hundreds of clients try to “out-discipline” their cravings. The truth is, willpower doesn’t last — but awareness does.
Healthy Snack Spotlight: Coco-Nutty Bars
To help you stay fueled and reduce impulse snacking, here’s one of my favorites from the Fitness Lifestyle Resource Library:
Coco-Nutty Snack Bars (Vegan, Gluten-Free)
Ingredients:
- 1 cup chopped almonds or pecans
- ⅔ cup unsweetened shredded coconut
- ¼ cup pumpkin seeds
- ¼ cup ground flax or chia seeds
- ¼ tsp Himalayan salt
- 1 tbsp coconut sugar
- 2 tbsp melted coconut oil
- 1–2 tbsp natural nut butter
- 3 tbsp honey or maple syrup
Instructions:
- Preheat oven to 325°F. Line an 8″ pan with parchment.
- Mix dry ingredients in a bowl. Whisk wet ingredients separately.
- Combine, press into pan, and bake 25 minutes.
- Cool completely before slicing into 16 bars.
These bars are loaded with fiber, healthy fats, and slow-burning energy to keep you satisfied longer — which means fewer mid-afternoon cravings.
Control, Not Deprivation
When you understand what’s driving your cravings, you take back your power.
You’re no longer reacting to impulses — you’re making intentional choices that support your goals and find you can handle food cravings like a pro!
If you’re looking for more tools to support your journey, check out my Free Resource Library for mindset prompts, healthy swaps, and simple meal guides.
And if you want help creating a plan that actually works with your cravings (not against them), schedule a free consultation — I’d love to chat with you.
