Dealing with food cravings

What are food cravings?

Food cravings are a commonly reported phenomenon; however, why we experience food cravings is not entirely known. Some people believe they are physiologically driven; a means by which our bodies tell us they need a particular type of food. However, as many people experience cravings for sugary or salty foods (foods they are unlikely to need more of) this seems unlikely to be the whole story.

Another reason why we experience food cravings could be that what we really crave is the feeling the food will give us, maybe a feeling of pleasure, relief or comfort. Perhaps habit also plays a part. For example, if you always eat a biscuit with a cup of tea then you might crave a biscuit whenever you drink tea. Studies have shown that humans are very susceptible to this kind of craving association but this feeling can be reversed.

This leaflet gives you advice on how to deal with a craving, and tools to manage it.

What is the difference between hunger and a craving?

While hunger can be satisfied by eating any food, a craving will feel it can only met if the food we are craving is eaten.

How can I effectively deal with a craving?

Managing cravings effectively is a key skill for managing your weight. Like learning any skill it can take a little time to develop but once established it gets progressively easier.

The first thing to do is to acknowledge the craving and realise it is present. Trying to ignore it or push the craving away is usually counterproductive and can strengthen the craving. Working out what it is you are actually craving can be very helpful too. Are you craving a sweet taste? Or perhaps a sense of reward or pleasure? Are you hungry or thirsty? Do you just want to chew and swallow something?

Can you satisfy the craving and stick to your eating plan? If you are craving a sweet taste can you have a sugar free drink? If you want to chew, how about sugar free chewing gum? If you want a feeling of reward or comfort, how about a hot drink or a non-food treat such as a hot bath or going to the cinema. Sometimes you can accommodate your craving within your eating plan but sometimes you will just have to leave your craving unsatisfied.

‘Urge surfing’ is the name sometimes given to ‘riding’ a craving or an urge. This involves riding out the feelings of desire. Some people find it useful to observe the intensity of their craving. If left unsatisfied the craving may intensify at first but with time it diminishes. Some people notice waves of desire; the way urges can build and then diminish has been compared to a wave in the ocean and this is where the name urge surfing comes from. Finding alternative activities can help to pass the time until the craving or urge diminishes. Discovering what works for you will be invaluable.

Possible alternative activities include:

• completing a task
• watching television
• going on the internet
• calling a friend
• going for a walk
• playing a game
• doing a crossword
• reading the paper
• spending time on a hobby

It is a good idea to have some alternative activity ideas ready to put into action when a craving arrives.

My craving plan

This plan is designed to help you learn the skill of dealing effectively with cravings.

Follow the plan each time you experience a craving.

To begin with, write things down. You will probably soon find that you can dispense with the paperwork, but come back to it if the craving is particularly strong or tricky to deal with.

1 Acknowledge the craving
What am I craving?

2 Can I satisfy this craving and stick to my eating plan?
Yes? How? No?

3 Urge surf
Observe the craving until it diminishes; track the intensity by recording the craving intensity (with 1 being low and 10 being high) every ten minutes until it finishes:

4 Pass the time with an alternative activity
What can I engage in to help pass the time?

5 Review how well you managed
How did that go? Did you beat the craving? What worked, what didn’t? Ask yourself what you could do differently next time?

Managing your cravings can be difficult and takes time, but it will be worth it and you should find it easier the more you tackle the problem.

(Adapted with kind permission from the Obesity Clinic)