Help with Food Cravings – Is it Hunger or is it Habit?

Unless you are physiologically hungry and your body needs sustenance, your food cravings are likely to be a security blanket, or a distraction from an emotional need or negative emotion. And in most cases, it is also a learned behaviour that has become a habit due to repetition, usually starting when you are feeling stressed or experiencing other strong uncomfortable emotions.

Usually, most food cravings are for foods with low nutritional value, being highly processed foods rich in added sugar, fat and salt (1).

And unfortunately, there is some evidence that these sorts of highly processed, calorie dense foods may cause addiction like symptoms which in turn may increase cravings (2)

Feeding the cravings provides momentary distraction, a sugar rush or just plain comfort. But whilst this strategy to comfort yourself was originally well intentioned (as human beings, we always move towards comfort and away from pain), it has now become a burden because it ends up being unsustainable in the long term. This then creates its own internal stress, so more food is used to comfort that stress and a vicious circle is set up!

In order to stop the craving without using food, you need to discover the underlying cause and find other ways to fulfil the deeper need in your life. So how do you help with food cravings? Think Slim Be Slim

What are you really feeding?

Instead of automatically reaching for the food – stop and ask yourself ‘What do I really need right now?’  You may be surprised at the answer.

Perhaps you’re feeling stressed and need to relax?

Or feeling lonely and need some connection with others?

Maybe you’re bored and unmotivated?

Or feeling fearful and worrying about something?

Food will always be a quick and easy fix for those who need to seek solace from uncomfortable feelings, as this is so much easier than addressing the underlying emotion. And no one can be admonished for that! It’s simply human nature, just taking the easiest and quickest route to comfort in that moment.

When we need help with food cravings, stop to consider their meaning:

What are your food cravings meanings?

Are they associated with a special meaning or emotion? Maybe you were rewarded with sweets or biscuits as a child or you loved staying at Grandma’s house because she secretly gave you chocolate without your parents knowing. It was fun, it was rewarding and it brings back special memories and internal feelings that you’d like to bring back when you’re in a bad place emotionally.

Or perhaps, just the taste and texture of the food or the sugar content gives you that temporary high. Or you just simply feel you ‘deserve it’ because you’ve had a bad day and need to self soothe the easy way. Or perhaps you’re just bored and want to fill the gap.

It is these associations that can carry forward into adulthood and be used as a way to feel better. New associations with food are also being made throughout our lives, both positive and negative.

Equally, food doesn’t always deliver a positive feeling. Sometime there’s a darker association. When feeling out of control with bad eating habits, you may be telling yourself stories such as “I’m not good enough, not attractive enough, not worthy and I deserve to be punished”. This in itself also sets up a vicious circle of distorted eating.

The good news is that your cravings are fundamentally a habit and habits can be changed!

However, before this can occur more easily, you need to explore what the meanings are for you behind the habit. Try separating the actual sensory feelings of eating the food itself and the thoughts and feelings that hide behind it. Ask yourself :

• What does this habit do for me in this moment?
• What feelings am I trying to supress or evoke?
• What thoughts are going through my mind?
• How do I feel afterwards?

And physically, focus on where the urge to feed this craving is in your body:

• Is it in your stomach?
• Is it in your head?
• Is it in your mouth, throat or chest?

If it is only in your stomach and it is a few hours since your last meal, try drinking a glass of water and waiting 20 minutes to check if it is real hunger. If it is not long after your last meal, then it is unlikely to be hunger (though certain medical conditions and medication can influence this).

Create a Plan in Advance to help with food cravings:

Then consider more resourceful ways of addressing these emotional needs and plan ahead for the time when you know the cravings will hit. Here are some suggestions:

Remove the food you normally use to help with food cravings from your home or lock it away.

• Avoid being around food at crucial times
• Stop, close your eyes and take some deep breaths when you go to ‘grab food’, then walk away
• Drink a glass of water and do something else
• Focus your mind on another activity – go for a walk, clean the house, watch tv, listen to music, meditate, exercise – anything that re-directs your focus!

Having a plan that works for you will eventually become part of your routine through repetition and so become easier. It will then be embedded as your new more healthy habit and replace the automatic ‘mindless’ response of grabbing food to feed those cravings.

Be persistent and you’ll find that using this approach will help with food cravings and put you back in control. And eventually, it won’t feel like control anymore, it will just feel natural and easy.