Cut down unhealthy cravings with these 5 simple tools
07/11/2020 // Virgilio Marin // Views

If you’re trying to lose weight or eat more nutritious foods, there’s a good chance that you’ve struggled against food cravings.

Unlike hunger pangs, which happen over an empty stomach, food cravings are more consuming and specific. In addition, the cravings go beyond the need to satisfy hunger and are often limited to a particular food type. Experts say that most food cravings tap into the hedonic, or pleasurable, aspects of dining.

“The most palatable foods are those that are both energy-dense and high in fat content,” explains Adam Drewnowski, director of the University of Washington’s Center for Public Health Nutrition. “High-fat foods, many containing sugar or salt, have an undeniable sensory appeal and are difficult to resist.”

Master food cravings with 5 simple tools

Fortunately, you don’t have to be a slave to your appetite. Here are five simple tools to help you control your food cravings. (h/t to

1. Situation selection

Situation selection means avoiding places where your food temptations can be found. Being near to foods you’re craving for increases the strength of your desire. A simple solution is to stay as far away as possible from the food you're craving – the same manner that people who want to stop drinking or smoking may want to avoid places where these occur. (Related: Smokers three times less likely to light up if they consume fruits and vegetables.)

2. Situation modification

Some situations are simply hard to avoid. Situation modification helps people deal with these occasions, such as eating, by changing their physical or social environment. This means changing the size of your plate or eating small portions of food at a time. People trying to eat less may find this strategy useful.


“Smaller portions lead us to eat less, even if we can refill the plate,” writes Shahram Heshmat, a professor at the University of Illinois at Springfield who specializes in health economics, in Psychology Today.

3. Attention

When you’re craving for a particular food, you are giving that object too much attention.

Try distracting yourself by focusing on other things or keeping yourself busy. By diverting your attention, you stop yourself from thinking too much of the food and instead reduce its effect on you.

4. Reframing

Unlike the previous strategy, cognitive reframing requires you to think of your craving. The catch is that you need to think of your craving differently.

“Focusing on the negative consequences of consuming the food or the beneficial consequences of not consuming the food function as powerful ways of decreasing food cravings through cognitive change,” says Heshmat.

That means reevaluating the food and your desire for it in a way that blunts its allure on you.

5. Response modulation

A common form of this strategy is suppression, where a person voluntarily and consciously inhibits expressing an emotion or, in this case, a food desire. The result of this strategy, Heshmat admits, is often mixed. It’s easy to buckle under intense pressure, and people tend to be impulsive given the stress of being busy.

Still, you can sit down to a plate of your most forbidden food desire and try to wrestle with the temptation.

Taking control of your cravings require work and serious concentration. But you don’t want to overexert yourself to the point that you merely shift your obsession.

Instead, a balanced diet should always be your top priority.

Learn more ways to maintain a healthy diet at

Sources include:

Take Action:
Support Natural News by linking to this article from your website.
Permalink to this article:
Embed article link:
Reprinting this article:
Non-commercial use is permitted with credit to (including a clickable link).
Please contact us for more information.
Free Email Alerts
Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more.
App Store
Android App
eTrust Pro Certified

This site is part of the Natural News Network © 2022 All Rights Reserved. Privacy | Terms All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing International, LTD. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Truth Publishing assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published here. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

This site uses cookies
Natural News uses cookies to improve your experience on our site. By using this site, you agree to our privacy policy.
Learn More
Get 100% real, uncensored news delivered straight to your inbox
You can unsubscribe at any time. Your email privacy is completely protected.