Let me take you along on a journey—a very personal one—that I’m still navigating every day: managing cravings while losing weight. If you’re reading this, you’ve probably felt the struggle of balancing weight loss goals with the sudden desire to eat half a pizza or devour a pint of ice cream. Trust me, I’ve been there too. Learning how to handle cravings without derailing my progress has been one of the hardest, yet most rewarding parts of my journey.
Understanding Cravings: It’s Not Just About Willpower
First, let’s talk about cravings. It’s easy to think cravings are just about willpower. I used to beat myself up over craving chocolate after a healthy dinner, thinking I just lacked discipline. But cravings are often rooted in the body’s need for something—whether it’s emotional comfort, specific nutrients, or even simply routine. Understanding this helped me change my approach. Instead of battling my cravings, I began to explore why they were happening. Often, cravings are triggered by stress, boredom, or even dehydration. Once I started getting curious about my cravings rather than just trying to fight them, I realized there were tools and strategies that could help.
Strategy 1: Don’t Deprive Yourself, Replace Instead
One of the biggest breakthroughs for me was learning not to deprive myself but rather replace what I was craving with something healthier. For example, I’m a huge fan of potato chips. The crunch, the salt, the satisfaction—it was something I found myself wanting every evening. Instead of swearing off chips entirely (which always backfired), I found a great substitute: roasted chickpeas. They have that same crunch, plus they’re packed with protein and fiber, which keeps me fuller longer.
I started ordering snacks like Biena Roasted Chickpeas from Amazon. They’re not quite chips, but they hit the spot without the guilt. I also found that air-popped popcorn, lightly seasoned with Himalayan salt, did wonders for keeping my salty snack cravings at bay. I even bought an air popper on Amazon, which made it easy to make a big bowl of popcorn for just a fraction of the calories of my usual chips.
Strategy 2: Keep Sweet Cravings in Check with Better Options
I have a major sweet tooth, especially at night. I used to give in and eat whatever sugary treat was lying around—cookies, candy, you name it. I found that if I tried to ignore my cravings, they only grew stronger, often leading me to binge later. To tackle this, I had to get a little creative.
One of my favorite discoveries was dark chocolate. I know it might not sound groundbreaking, but finding the right kind of dark chocolate made all the difference. I love Lily’s Sweets Dark Chocolate Bars, which are available on Amazon. They’re sweetened with stevia, so they satisfy my chocolate cravings without the sugar spike. Breaking off just a couple of squares after dinner feels indulgent, but I stay in control, and I’ve learned to savor each bite.
Another lifesaver has been making my own protein shakes. When my craving for ice cream hits, I whip up a chocolate protein shake using Orgain Organic Protein Powder (also from Amazon). I blend it with almond milk, a handful of ice, and a few frozen strawberries. It gives me that creamy texture I crave, along with protein to keep me full.
Strategy 3: Distract and Redirect
There are times when cravings hit out of the blue, and no amount of healthy snacks or protein shakes can fully satisfy them. In these moments, I find that distraction is my best friend. If I get a sudden urge to eat a cookie, and it’s not because I’m truly hungry, I try to do something else for at least ten minutes.
Going for a short walk around the block or even doing a 10-minute YouTube workout is often enough to make the craving fade. If I’m at home, I sometimes paint my nails—it keeps my hands busy, and who wants to mess up freshly painted nails with sticky fingers? Finding small ways to distract myself, like diving into a hobby, reading a chapter of a book, or even just stretching, often shifts my focus away from food and helps me tune back into whether I’m actually hungry.
Strategy 4: Hydrate Before You Eat
This one took me a while to figure out, but it’s simple: when in doubt, drink water. So many times, I’ve mistaken thirst for hunger. Now, whenever a craving hits, I grab my water bottle first. I keep a Hydro Flask (which I ordered from Amazon) on my desk, filled with ice water, and I make it a habit to drink before acting on any craving.
Adding some flavor helps too. I sometimes use True Lemon Crystallized Packets, which are also on Amazon, to make my water a little more exciting. Staying hydrated throughout the day has significantly reduced my cravings, especially in the late afternoon, which used to be my most vulnerable time for snacking.
Strategy 5: Create an Environment that Supports Success
If I’ve learned anything, it’s that willpower alone isn’t always enough. Creating an environment that helps me make good choices has been crucial. I went through my pantry and swapped out the super tempting, high-calorie snacks with healthier options. Instead of a drawer full of candy, I now keep RXBARs and KIND Bars on hand. Both are available on Amazon, and they give me that sweetness I crave without loads of sugar.
I also make sure my fridge is stocked with pre-cut veggies and fruits. When I feel the need to snack, it’s a lot easier to reach for cucumber slices or apple slices with a bit of almond butter if they’re ready to go. I’ve learned that making the healthy choice the easy choice makes all the difference.
Strategy 6: Understand the Emotional Side of Cravings
Emotional eating was a major struggle for me, and it’s something I still have to navigate. I realized that a lot of my cravings came from stress or boredom, not physical hunger. Instead of trying to push those feelings away, I began to acknowledge them. It helped to journal about my emotions. I use a simple bullet journal I bought on Amazon, and I find that writing down what I’m feeling when a craving strikes makes a big difference.
For stress-related cravings, I’ve also started practicing mindfulness and meditation. I use the Insight Timer app, but you can find similar tools on Amazon, like guided meditation CDs or even books about mindfulness. Taking ten minutes to breathe and focus on my emotions often calms my cravings better than any snack could.
Strategy 7: Plan for Treats and Don’t Make Anything “Off-Limits”
One of the hardest lessons I learned was that restriction leads to binging. When I labeled certain foods as completely off-limits, I found myself craving them even more. Now, I plan for treats—and I do it guilt-free. If I want pizza, I allow myself to have it, but I make it part of my meal plan for the week, and I enjoy it mindfully.
Planning treats gives me something to look forward to and helps me stay on track the rest of the time. I’ve learned that one indulgence doesn’t ruin my progress; it’s the mindset of “I’ve blown it, so I might as well keep going” that does the damage. By allowing myself a slice of pizza or a piece of cake once in a while, I’m able to manage my cravings without falling into a cycle of restriction and overindulgence.
Strategy 8: Get Enough Sleep
It might sound unrelated, but sleep has had a huge impact on my cravings. When I don’t get enough rest, I crave carbs and sugar like crazy. It’s like my body is desperate for energy, and it knows that quick carbs will provide it. To combat this, I’ve made sleep a priority. I invested in a weighted blanket from Amazon, and it’s been a game-changer for helping me relax and fall asleep faster.
By prioritizing rest, I’ve noticed a significant reduction in my cravings, especially in the early afternoon when I used to hit a wall. Getting enough sleep also makes me feel more in control and less likely to make impulsive food choices.
Strategy 9: Lean on Support
Losing weight and managing cravings is tough, and it can feel incredibly isolating at times. I’ve found that having support makes all the difference. Whether it’s talking to a friend who’s also working on their health, joining an online community, or even just checking in with an accountability buddy, having someone to share the journey with helps.
I joined a few Facebook groups focused on healthy living, and I also started using an app called MyFitnessPal to track my meals and connect with others. If you prefer books, there are great ones available on Amazon, like “Atomic Habits” by James Clear, which helped me understand how small changes build up to create big results over time.
Final Thoughts: Progress, Not Perfection
Managing cravings while losing weight is a journey, and it’s not always a perfect one. I’ve had my share of setbacks, but each time I learn a little more about myself and how to better support my goals. If there’s one piece of advice I can offer, it’s this: be kind to yourself. Cravings are normal, and finding what works for you is a process of trial and error.
Remember that small wins add up. Swapping chips for roasted chickpeas, pausing for a glass of water, or taking a walk instead of diving into a bag of cookies—each of these choices brings you closer to your goals. The goal isn’t perfection; it’s progress. And, with each step you take, you’re creating habits that will last a lifetime. Keep going. You’ve got this.