Craving Control: Understanding and Overcoming Food Cravings

What Causes Food Cravings? And What Can We Do About Them?

As humans, we’re always on the lookout for ways to satisfy our cravings for certain foods. But have you ever stopped to think about why you crave certain foods in the first place? And more importantly, what can you do to resist those cravings when they strike?

Let’s dive into the psychology behind food cravings and explore some strategies for overcoming them.

What Causes Cravings?

Food cravings are an intense desire or urge to eat something, often focused on a particular food. Our brains are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar, or salt. Something that reminds us of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to crave it.

When we eat a food that activates the brain’s reward system, our brain associates that food with pleasure and remembers it for next time. This is why we often go back to the same foods we enjoyed in the past.

What Else Influences Our Choices?

While the effect of cues on our physical response is relatively automatic, what we do next is influenced by complex factors. Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals.

But often, it’s hard to keep healthy eating in mind. This is because we tend to prioritize a more immediate reward, like the pleasure of eating, over one that’s delayed or abstract – including health goals that will make us feel good in the long term.

Looking for Something Salty or Sweet

So what if a cue prompts us to look for a certain food, but it’s not available? Our new research has confirmed something you probably knew: it’s more specific than that.

If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food "categories", such as salty, sweet, or creamy.

Food Cues and Mindless Eating

Your eating history and genetics can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is hard for almost everyone.

Food cues are so powerful they can prompt us to seek out a certain food, even if we’re not overcome by a particularly strong urge to eat it. The effect is more intense if the food is easily available.

This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we eat. Sometimes we use finishing the packet as the signal to stop eating rather than hunger or desire.

Is There Anything I Can Do to Resist Cravings?

We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in.

• Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit.
• Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket "click and collect" or delivery options can also help avoid ads and impulse buys in the aisle.
• At home, have fruit and vegetables easily available – and easy to see. Also, have other nutrient-dense, fibre-rich, and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich, and salty foods from your environment.
• Make sure your goals for eating are SMART. This means they are specific, measurable, achievable, relevant, and time-bound.
• Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.

Conclusion

Food cravings can be a powerful force, but by understanding what causes them and using some simple strategies to resist them, you can take control of your eating habits and make healthier choices.

Remember, it’s not about depriving yourself of the foods you love, but about finding a balance that works for you and your body.

FAQs

Q: Why do I crave foods that are high in fat, sugar, or salt?
A: Our brains are programmed to learn how good these foods taste and smell, and to remember them for next time. This is why we often go back to the same foods we enjoyed in the past.

Q: Is it possible to overcome cravings completely?
A: While it’s not possible to completely eliminate cravings, there are strategies you can use to resist them and make healthier choices.

Q: What are some healthier alternatives to my favorite foods?
A: There are often healthier alternatives to your favorite foods. For example, if you’re craving chips, you could try lightly-salted nuts instead.

Q: How can I avoid temptation when it comes to food?
A: One way to avoid temptation is to avoid shopping for food when you’re hungry. You can also make a list beforehand and stick to it. Additionally, having healthy foods easily available at home can help you make better choices.