Unhealthy cravings
Do you often find yourself craving sweet, salty or fatty foods, even when you’re not actually hungry? Perhaps especially in the evening, after work or at times of stress. Unhealthy cravings are recognisable. It doesn’t mean you lack discipline. Cravings often arise from a combination of habits, emotions, sleep and your environment. The tricky thing is that unhealthy cravings often demand immediate attention. You want something right now. This makes it harder to choose calmly. Nevertheless, you can learn to recognise where cravings come from and what helps you deal with them differently.
What do you notice?
Unhealthy cravings may recur at fixed times or in certain situations.
You may, for example, notice that:
- you tend to get peckish, especially in the evening;
- you eat without actually being hungry;
- you find it difficult to stop after one portion;
- you get cramps when you’re stressed or tired;
- you keep walking over to the cupboard;
- whether you opt for sweets, crisps or snacks;
- you feel sorry after eating;
- if you skip meals and then get very peckish later on;
- You use food as a reward.
Sometimes hunger is a signal from your body. Sometimes it is mainly a habit or a reaction to stress.
What might be the reason for this?
Unhealthy cravings can be caused by eating too little or at irregular intervals. If you skip meals, your body will often demand a quick energy boost later on.
Poor sleep and stress can also increase your appetite. Your body then seeks something that provides quick comfort or energy.
In addition, the environment plays a role. If snacks are visible or easily accessible, it becomes harder to resist. Habits such as eating whilst watching television or after work can automatically trigger cravings.
What can you do yourself?
It helps not only to combat cravings, but also to understand them.
For example, you could:
- eating regularly throughout the day;
- ensuring an adequate intake of protein, fibre and healthy meals;
- place snacks in a less conspicuous place;
- drink some water or tea and wait a moment;
- shift your focus by consciously doing something else. For example, reading, tidying up or doing something active;
- prepare a healthier alternative;
- recognise whether you are feeling hungry, stressed or tired;
- consciously choosing a portion rather than eating straight from the packet.
Banning tasty foods doesn’t always work. Sometimes it’s better to make conscious choices and limit the amount you eat.
When is it advisable to seek help?
It is wise to seek help if unhealthy cravings are having a significant impact on your eating habits, weight or self-image. It is also a good idea to seek advice if you experience binge eating or feel a great deal of shame.
Please contact your GP if you feel that you have lost control over your eating or if your eating habits are making you feel down.
How Rondom can help
Together, we look at when unhealthy cravings arise and what lies behind them. In doing so, we consider diet, sleep, stress, emotions, habits and daily routine.
A lifestyle coach can help to organise mealtimes and food choices more effectively. In cases of emotional eating, shame or loss of control, it can psychological support should be appropriate. A occupational therapist can help if planning, energy or structure affect your eating habits.
We are looking for feasible ways to gain better control over appetite and food choices.
