11 Tips to Calm Cravings

By Melinda D. Maryniuk, MEd, RD, CDCES

You’ve been working hard to eat better—smaller portions, more fruits and veggies. But there are still times when you crave something specific, usually sweet or salty. Those inner voices can tempt you: “Just this one time…” Sure, occasional treats are fine, but sometimes “once in a while” starts looking more like every day – or even every hour! So, how do you calm cravings and stay in control when you’d rather not give in? Try these 11 tips and see which ones work best for you.

Our 11 Tips:

1. Know your “PMR.”
Everyone needs a Personal Motivating Reason—your “why” for wanting to eat better, be healthier, or lose weight. Maybe it’s keeping up with your grandkids (or your dog!), or feeling strong enough to enjoy that walking vacation you’ve been dreaming of. Write it down. You don’t have to share it with anyone, but keeping it front and center will help you stay focused when temptation strikes.

2. Resist—and reward.
When a food seems to be calling your name, acknowledge the craving and then distract yourself—go for a walk, read a few pages of a book, write a quick email, or jot down a “well done” note in your journal. Most people find that “mind over matter” really can work. And don’t forget to give yourself a little credit for every win. Over time, cravings do get easier to manage.

3. Eat meals and snacks on time.
Start your day with a balanced breakfast that includes some protein (like an egg, cottage cheese, or Greek yogurt). Plan your meals and snacks so you’re never left scrambling—and reaching for whatever’s easiest.

4. Avoid hunger traps.
Don’t shop when you’re hungry—it’s too easy to toss chips or candy into your cart. Shop after a meal, or if that’s not possible, plan ahead: put a healthier snack (like a banana or granola bar) on your list so you have something to eat right away that you’ll feel good about.

5. Limit food cues.
Out of sight, out of mind! Keep tempting foods tucked away and healthier options in plain view. If TV ads are a trigger, record your shows and skip the commercials.

6. Prioritize protein and fiber.
Protein and fiber (think veggies, fruit, whole grains, lean proteins) keep you feeling full longer—and less likely to give in to cravings.

7. Get enough sleep.
It’s true: poor sleep can mess with appetite hormones, making cravings harder to resist. Protect your rest as part of your healthy eating plan.

8. Drink water first.
Sometimes thirst disguises itself as hunger. Before reaching for a snack, have a glass of cold water or a cup of herbal tea.

9. Be realistic.
Remember the 80/20 rule: aim for healthy choices 80% of the time, but allow room for occasional treats. Buy your favorite indulgences in smaller portions to avoid overeating.

10. Be prepared.
If you know your trigger foods, plan “better bites” ahead of time. For example, instead of digging into a gallon of ice cream, stock single-serve light ice cream bars.

11. Medication.

GLP-1 medications can also help with controlling appetite and reducing cravings. These medications signal the brain to suppress feelings of hunger and keep you full longer. The long term benefits are increased weight loss and improvement of your metabolism. GLP-1 medications have also shown promise in treating food addiction.

How to Control Your Cravings

Risky Business:

Salty:

• Starting a bag of potato chips and noticing how quickly it disappears.

Sweet:

• Waiting in the check-out line deciding to buy a full-size candy bar.

Instead

For Salty Cravings:

• Create your own snack bags with 10-15 chips each.
• Keep them out of sight.
• Plan to have one per day at a set time so you can look forward to it.

For Sweet Cravings:

• Buy a pack of your favorite gum or some breath mints.
• Avoid candy-heavy checkout lines—many stores now offer kid-friendly, healthier options.
• Choose a lower-calorie granola bar instead.

Better Bites!

Salty snacks under 200 calories:

• Skinny Pop popcorn (4 cups)
• Whole grain crackers with hummus (2 Tbsp)
• Salted nuts (¼ cup) with fruit
• Peanut butter (2 Tbsp) on wheat toast

Sweet snacks under 200 calories:

• Hershey’s Kisses (23 calories each)
• Frozen yogurt popsicle
• Low-calorie hot chocolate packet + one cookie
• Chocolate-dipped fruit (banana or strawberries, 4 pieces)

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