Forget Mindfulness: Escape the Present Moment to Conquer Cravings
While mindfulness has its merits, it’s not always the immediate solution for tackling food cravings, especially if you’re just starting to cultivate this skill. Remember, mindfulness is a practice, and like any skill, it takes time and consistent effort to develop. If you’re new to it, relying solely on being present in the moment might not be enough to steer you away from overeating.
Food cravings are deeply rooted in our biology and psychology. They represent a powerful drive, and it’s crucial to understand that simply being mindful isn’t a magic bullet, particularly for those who struggle with impulse control around food. In fact, practices like intuitive and mindful eating often work best for individuals who already possess a degree of dietary restraint.
It’s a common misconception that everyone can easily manage their food choices with willpower alone. The truth is, many people who appear to have incredible willpower are actually relying on well-established habits, not sheer willpower in the moment.
Intuitive eating is a journey, not a destination. It’s a skill that improves over time, becoming more refined with practice and experience.
However, if you frequently find yourself making food choices you regret, feel shame or guilt about overeating, or struggle to see fitness results despite eating “pretty healthy,” then intuitive eating might be a long-term goal. In the short term, you need immediate, actionable strategies – life rafts – to help you navigate situations that trigger your unhealthy eating habits. You need methods to get out of those triggering moments.
Deciphering the Craving: It’s More Normal Than You Think
It’s important to normalize cravings. The term often carries a negative connotation, painting a picture of someone secretly indulging in unhealthy foods. This stereotype is not only inaccurate but also harmful. It prevents many individuals who grapple with everyday food choices from adopting effective strategies to manage their perfectly normal cravings.
A food craving isn’t always an intense, all-consuming obsession with a specific treat. Consider this relatable scenario: You’re at a restaurant, genuinely intending to order a healthy dish. Yet, when the server arrives, you impulsively order something far less nutritious, something you might hesitate to tell your health coach about.
Simply put, a craving is a strong desire to consume a particular food. While hunger can set the stage for cravings, they are distinct from true hunger.
Think about it:
Have you ever experienced an overwhelming craving for broccoli? Have you ever absentmindedly eaten an entire bag of celery while working, driven by an uncontrollable urge? Have you ever made a special trip to the store for Brussels sprouts, unable to resist the thought of them as a treat?
And if you have, did you feel a sense of shame or guilt afterward?
Probably not.
Cravings are fundamentally biological impulses for calorie-dense, highly rewarding foods. These foods can vary in flavor profile, but they generally exclude low-calorie, non-starchy vegetables. This is because our bodies are inherently wired to crave foods that were historically essential for survival. Our primal “caveman brain” is programmed for survival, leading us to favor cheese, sugar in all its forms, carbohydrates, fatty meats, fried foods, and similar calorie-rich options.
Our sense of smell, food memories, and ingrained habits can all contribute to these cravings for rewarding foods, making it easy to give in to them.
So, what’s the problem?
Enjoying food is a natural and pleasurable part of life, isn’t it? Shouldn’t we allow ourselves to indulge occasionally?
Yes, but here’s the catch…
Our innate desire for rich foods was a survival advantage when food was scarce. Feasting on rare occasions, consuming calorie-dense nuts, binging on fruits, and eating substantial portions of meat ensured our ancestors’ survival through periods of food scarcity. However, in today’s world, many of us face the opposite problem: an abundance of food. The impulses that once served us now often lead us astray. Every day can feel like a feast day, and our caveman brain can take over, even though we have access to rich foods at any time.
But there’s more to this complex relationship with food…
The Emotional Connection: Food Beyond Fuel
Beyond the biological wiring that drives us to seek out calorie-rich foods, there’s another, potentially even stronger layer at play: our mental and emotional relationships with food.
It’s not solely the rush of starch, sugar, and salt that provides fleeting pleasure. It’s also the associations we build with certain foods.
Perhaps you use food to de-stress after a long day. Maybe certain foods are linked to social gatherings and positive memories. For some, enjoying tasty food might be one of the few regular acts of self-care. It could even be a form of rebellion, a subconscious assertion of “I can do what I want.”
The issue arises when these food associations and craving responses become detrimental to our goals. If we don’t learn to manage these natural impulses – both the biological cravings for rewarding foods and the emotional connections to food rituals – we risk losing control over our ability to build a sustainable, healthy lifestyle where we are consciously making our food choices.
The typical consequences include weight gain (or difficulty losing or maintaining weight), and the potential development of health issues associated with long-term overweight or unhealthy eating patterns.
More significantly, struggling with cravings and feeling a lack of control can erode self-esteem and confidence. The repeated cycle of giving in to cravings and then feeling regret can lead to a diminished sense of self-efficacy and self-respect. You might find yourself constantly asking, “Why did I do that again?” This negative self-perception can occur regardless of whether you are overweight. Confidence in your ability to make healthy choices is paramount, even more so than the physical outcomes.
The mental aspect of health and fitness is just as, if not more, crucial than physical results. Trusting yourself, feeling confident in your decisions, and navigating life with a sense of agency are fundamental to long-term well-being as a whole person.
Escape the Now: Your Secret Weapon Against Cravings
When cravings strike, the most effective strategy is to consciously shift your focus away from the present moment.
Why is this so powerful?
Firstly, cravings are firmly rooted in the present. Trying to fight them head-on in the moment is often an uphill battle. It’s like trying to negotiate with a demanding toddler – logic and reason often take a backseat to immediate desires.
Secondly, breaking free from cravings is about building new, healthier habits. Repeatedly placing yourself in the same triggering situations only reinforces old, unhealthy patterns. It strengthens the craving loop.
To truly overcome cravings, you need to disrupt this cycle. You must short-circuit the craving loop.
Physical Strategies: Preemptive Action
Physical strategies are exceptionally effective in preventing most craving battles before they even begin.
Prevention is your most potent tool. As previously mentioned, the key is to break the craving loop and alter the situation’s dynamics. This can be achieved by simple distractions or more significant environmental changes that allow cravings to subside naturally. Even better than distraction is avoiding the triggering situation altogether.
Mindfulness can play a role later, in maintaining long-term habits. But initially, focus on proactive actions.
Here are practical examples of physical strategies to Beat Food cravings:
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Alter your Commute: Change your route to work or your daily errands to avoid passing by places that trigger cravings for your “comfort foods.” If your usual path takes you past a bakery or fast-food restaurant, consciously choose an alternative route.
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Kitchen Makeover: Declutter your kitchen and make it a craving-resistant zone. Keep it tidy, and ensure that only fruits and vegetables are readily visible. Store away everything else, even foods you consider healthy like nuts and cereals, as visual cues can trigger cravings.
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Purge Unhealthy Foods: Get rid of any overtly unhealthy, processed foods lingering in your cabinets, refrigerator, or freezer. Out of sight, out of mind truly applies to cravings.
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Re-evaluate Restaurant Choices: If you consistently overeat at specific restaurants, make a conscious decision to stop frequenting them. Explore new dining options that align better with your health goals.
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Strategic Meal Timing: Ensure you are adequately nourished throughout the day by eating every 3-4 hours. This helps prevent actual hunger from fueling cravings. Consistent, balanced meals can stabilize blood sugar levels and reduce the likelihood of impulsive cravings.
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Prioritize Protein and Fiber: Incorporate sufficient protein and fiber into your diet. These nutrients promote satiety and help you feel fuller for longer, reducing the urge to snack on calorie-dense, less healthy foods.
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Hydration is Key: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger or cravings. Staying well-hydrated can help curb unnecessary snacking.
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Replace Snack Times with Activities: Identify typical times when you tend to snack unnecessarily and replace those routines with alternative activities. Instead of reaching for a snack, go for a walk, head to the gym, or run an errand.
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Navigate Workplace Triggers: If a coworker keeps candy readily available, consciously avoid that desk or office area. Find alternative routes within your workplace that minimize exposure to such triggers.
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Know Your Weaknesses and Plan Alternatives: Identify your personal craving triggers. If you tend to crave snacks during afternoon energy slumps or while watching TV at night, proactively replace those routines. Take a walk in the afternoon, or schedule a gym class before settling in for evening entertainment. Any disruption to your established routine can help break the craving cycle.
It’s crucial to distinguish between cravings and genuine hunger. These strategies are designed to manage cravings, not to ignore true hunger signals. Always eat when you are genuinely hungry, especially if it’s been 3-4 hours since your last meal. Remember, hunger can exacerbate cravings, but cravings are specifically a desire for calorie-rich, often less nutritious foods. When you are truly hungry, almost any food will be appealing and satisfying.
Mental Strategies: Navigating Unavoidable Situations
Mental strategies become particularly valuable in situations you can’t physically avoid, such as weddings, birthday parties, dinners with friends, and special events. In these instances, you are already in the midst of the triggering environment.
Imagine you’re at a restaurant, reviewing the menu. The server is approaching to take your order. You know you should choose the salmon and vegetables with a side salad, but the fried mozzarella balls and linguini with cream sauce are calling your name.
This is where present-moment mindfulness can sometimes fall short.
If you pause and ask yourself, “Do I really want this right now…?”
…The immediate, internal answer might be a resounding “YES!”
Your biology and ingrained habits are likely screaming:
“SKIP THE VEGGIES, GRAB THE FRIED MOZZARELLA BALLS!!! AND BRING ON THE DESSERT MENU TOO!!!”
In other words, in such moments, listening to your immediate desires can be counterproductive. You’re not necessarily hearing the voice of your best self, but rather the primal “caveman brain” driven by survival instincts and the anticipation of immediate pleasure, unsure if abundance will last. If you haven’t yet developed strong, conscious food decision-making skills, it’s easy to rationalize indulging with phrases like, “Hey, I’m at a wedding / out with friends / at a special occasion… time for a treat!”
Instead, in these challenging situations, as the server approaches, ask yourself these three questions to broaden your perspective and step out of the immediate pull of the craving:
1. “Have I made this choice before, and how did I feel afterward?”
Reflect on past experiences and decisions. Personal experience can be a powerful teacher. For example, after ordering seafood soup at a particular restaurant twice and feeling unwell afterward, I learned to permanently avoid it. It took those two unpleasant experiences to firmly establish a negative association and prevent future cravings for that dish.
2. “How will future-me feel in about two hours?”
Project yourself into the near future. Consider your long-term health and fitness goals. Do you want to leave the restaurant feeling satisfied and content with your choices, or regretful and wishing you had made healthier selections? Thinking about the future consequences can shift your present decision-making.
3. “Am I really going to miss out on something truly special?”
This is a critical question. Because sometimes, the answer is genuinely yes.
Sometimes, indulgence is warranted and part of a positive experience.
Consider a trip to Italy. My usual “no-pastry” rule is willingly suspended there. Because denying myself the local pastries would feel like missing out on an integral part of the cultural and culinary experience. The cuisine becomes part of the overall travel experience.
Conversely, if you’re attending weddings almost every weekend during the summer (as many people do!), that particular wedding situation isn’t truly unique or special because of the cuisine. If you choose fish and vegetables instead of pasta, you’re likely not missing out on anything exceptionally unique or memorable in terms of food. You are primarily there to celebrate with friends and family, not for a singular culinary experience.
Most of the time, in everyday situations, you’re not actually missing out on anything essential by choosing a healthier option.
Cultivating Self-Trust: The Long-Term Goal
Ultimately, by consistently practicing dietary restraint and employing these strategies, you will gradually build self-trust and move towards a more intuitive approach to eating. Your primal “caveman brain” will always be present, but your healthy habits will become so ingrained through repetition that the occasional, faint urge for “MOZZARELLA BALLS…” will be easily overruled by your established routines.
However, developing these strong, self-regulating routines takes time, patience, consistency, and self-discipline. It’s a process of nurturing habits through their initial stages until they become automatic and reliable.
Remember to appreciate your “caveman brain.” It played a vital role in your survival and evolution.
But in today’s world of food abundance, you no longer need to be governed by those primal urges. You can lovingly acknowledge its existence and then gently, but firmly, take control.
