How To Mindfully Manage Food Cravings

When it comes to food cravings, we often think of them as our enemy. Something that we have to fight against and resist to stay on track with our human diet or healthy eating plan.

Learn how to mindfully manage food cravings by practicing mindful eating, rather than trying to suppress your cravings.

Most people have experienced a food craving at some point in their lives. But what exactly are food cravings?

What are food cravings?

While there is no one answer to this question, scientists believe that cravings are the result of a complex interaction between our brain, body, and environment.

For example, our brain may crave certain foods when it lacks certain nutrients.

Or we may be more likely to crave comfort foods when we’re feeling stressed or anxious.

Environmental cues, such as the sight or smell of certain foods, can also trigger cravings.

Why do we experience food cravings?

Ultimately, cravings are a normal part of human biology, and they can provide valuable insights into our bodies needs.

While the reasons for these cravings are not fully understood, there are a few potential explanations.

One possibility is that cravings are a way for our bodies to signal that we need certain nutrients. For example, if we are lacking in iron, we may crave foods high in vitamin C, as vitamin C helps to promote iron absorption.

Another possibility is that cravings are influenced by our emotions. When we are feeling stressed or anxious, we may turn to comfort foods that give us a sense of satisfaction and often cause emotional eating.

Finally, food cravings may also be linked to habit or familiarity. If we eat certain foods often, our bodies may come to associate those foods with pleasure or satisfaction, leading us to crave them even when we aren’t hungry.

While the exact reasons for food cravings remain a mystery, by gaining a better understanding of our cravings, we can learn to control them rather than letting them control us.

How to mindfully manage food cravings and stop food craving when not hungry

Oftentimes we find ourselves reaching for food even when we’re not hungry.

Have you noticed yourself reaching for a bag of potato chips while watching tv?

We may feel hungry because we’re bored, watching tv, or because our body is simply used to eating at a certain time of day.

However, it’s important to listen to our body’s signals and make sure that we’re only eating when we’re genuinely hungry.

If we’re not truly hungry, we should try to find another way to satisfy our needs.

For example, if we’re bored, we can try reading or going for a walk. If we’re watching tv, we can try eating a healthier snack instead of the junk food that we’re craving.

And if our body is simply used to eating at a certain time of day, we can try drinking a glass of water or eating a piece of fruit instead of a full meal. By paying attention to our body’s signals, and by satisfying our essential basic human needs we can make sure to start eating mindfully and help to avoid overeating or binge eating.

What are essential basic human needs?

7 essential basic human needs include air, water, sleep, sunlight, intentional movement, connection, and nutrients

Air.

We need oxygen to breathe and to live. Oxygen is found in the air around us, and we need to make sure that we have access to fresh air. We can get fresh air by spending time outdoors, opening windows, or using a fan.

Water.

Our bodies are made up of mostly water, and we need to make sure that we stay hydrated. We can drink water, eat foods that contain water, and take showers or baths.

Sleep.

Sleep helps our bodies rest and recover from the day. It also allows our brains to process information and consolidate memories. Most people need about 7-8 hours of sleep per night.

Sunlight.

Sunlight helps our bodies produce vitamin D, which is important for strong bones and muscles. It also helps improve our moods and can help fight depression. Make sure to enjoy sunlight every day for about 15 minutes.

Intentional movement.

Intentional movement helps to improve our cardiovascular health, strengthens our bones and muscles, and can help improve our mental health. Taking a brisk walk, going for a run, or playing a sport are all great ways to get some intentional movement into your day.

Connection and physical touch.

Connection and physical touch are also essential human needs. We are social creatures, and we need connections with others to thrive. Spending time with friends and family, participating in activities with others, and even just talking on the phone can help satisfy this need. Physical touch is also important; research has shown that getting regular hugs can help reduce stress levels and improve moods.

Nutrition.

Finally, essential nutrients such as carbohydrates, fats, vitamins, minerals, and amino acids are also important for our health. These nutrients help our bodies grow and function properly. We can get them by eating a healthy diet that includes plenty of fruits, vegetables, proteins, and healthy fats.

What is mindful eating?

Mindful eating is the process of being present and aware while eating. This means being aware of why you are eating, what you are eating, how your body feels, and how your food tastes. It also means being aware of your emotions and how they influence your eating. For many people, mindful eating is a way to break the cycle of yo-yo dieting and emotional eating. It can also help you to develop a healthy relationship with food. 

Eating mindfully can be difficult at first because we are often not used to paying attention to our eating habits. We may eat mindlessly when we are busy, when we are not hungry, or when we are emotional. Comfort food can be especially hard to resist because it can be so easy to eat without thinking. This is why it is important to be patient with yourself when you are first learning to eat mindfully. Start by paying attention to one meal a day or one week. Then gradually increase the amount of time you spend being mindful while eating. 

Some tips for mindful eating include: 

• – Eating slowly and savoring your food 
• – Putting away distractions like your phone or TV 
• – Noticing the colors, smells, and textures of your food 
• – Checking in with your hunger cues before you start eating 
• – Putting down your fork between bites 
• – Checking in with your body after you have eaten to see if you are still hungry or full 
• – Avoiding judging yourself for what or how much you are eating 

The benefits of mindful eating

1. When we are in control of our cravings, we are in control of our lives.

2. Mindful eating helps us to be more present and aware of our thoughts, emotions, and physical sensations.

3. It allows us to see our cravings for what they are – fleeting impulses that do not have to control us.

4. By managing our cravings mindfully, we can break free from the chains of addiction and mindless eating.

5. We can also learn to appreciate our body and its need for nourishment, instead of using food as a coping mechanism.

6. Ultimately, mindful cravings management leads to a healthier, happier life and better well being.

Wellness tips for dealing with mindless eating

1. Check in with your emotional state.

Are you feeling stressed, anxious, bored, or lonely? These feelings can often lead to food cravings. However, food is not going to fix the underlying problem. Instead, try to find a healthy way to deal with your emotions. Take a walk, call a friend or journal about your feelings. 

2. Satisfy your need without food.

If you are truly hungry, try eating a nutritious meal or snack. However, if you are just looking for something to eat because you are bored, try doing something else instead. Take a break from work, call a friend, or read a book. 

3. Check-in with your body.

Are you physically hungry? Try drinking a glass of water or herbal tea first. Often we think we are hungry when we are dehydrated. If you are still hungry after hydration, then eat a balanced meal that includes vegetables, protein, and healthy fats. 

4. Focus on quality over quantity.

When you do eat, make sure that your meals are nutritious and satisfying. Eating processed foods will only leave you feeling worse later on. Choose quality foods that will nourish your body and help you reach your goals. 

5. Make sure your needs are met.

To avoid temptation, it is important to make sure that both your physical and emotional needs are being met. Eat balanced meals, exercise regularly, get enough sleep, and find healthy ways to deal with stress. 

By taking care of yourself, you will be less likely to give into temptation.

How to identify your emotional states

One of the best ways to take control of your emotions is to understand them. Emotional intelligence is the ability to be aware of and understand your own emotions and the emotions of others. 

There are four main emotional states: sad, angry, scared, and happy. Each state has its own set of physical and mental characteristics.

For example, when you’re feeling sad, you might cry or feel like you have no energy. If you have a sweet tooth like me, this is where my chocolate cravings wake up.

When you’re angry, you might feel your heart rate increase and your fists clench.

When you’re scared, you might tremble or feel like you can’t breathe.

And when you’re happy, you might smile or feel like your heart is light.

To identify your emotional state, pay attention to your thoughts, feelings, and behaviors. If you can name the feeling, that’s a good indication of what state you’re in.

Once you’ve identified the state, you can start to work on resolving it. If you’re feeling sad, for example, you might try reaching out to a friend or family member for support.

If you’re feeling angry, you might try writing down your thoughts or going for a walk to release some of the pent-up energy.

If you’re feeling scared, you might try deep breathing or visualization exercises to calm yourself down.

And if you’re feeling happy, you can try savoring the moment by taking a few deep breaths and focusing on the positive feelings.

Learning to identify your emotional states is an important step in managing them effectively. By taking the time to notice how you’re feeling, you can take steps to resolve negative emotions and maintain positive ones.

It’s not always easy to do, but it’s a skill that can be learned with practice. Here are a few tips for identifying your emotional states:

1. Pay attention to your body.

Physical sensations can be a good indicator of how you’re feeling emotionally. For example, you may feel a tightening in your chest when you’re anxious or stressed. Or you may get a headache when you’re angry or frustrated.

2. Notice your thoughts and patterns of thinking.

Our thoughts can strongly influence our emotions. If you find yourself thinking negative or anxious thoughts, you’ll likely start to feel negative or anxious emotions as well.

3. Be aware of your triggers.

Certain events or situations may trigger certain unpleasant emotions for you. If you know what your triggers are, it can be easier to manage your emotions in those situations.

4. Check in with yourself regularly.

It can be helpful to set aside some time each day to check in with yourself emotionally. This can help you to become more aware of how you’re feeling and why.

5. Talk to someone you trust about your emotions.

Sometimes it can be helpful to talk to someone else about how we’re feeling. This can help us to gain clarity and perspective on our emotions and what we can do about them.

How to mindfully manage food cravings and create a healthy relationship with food

Most people think of food as something they need to live. However, food is so much more than that. What we eat can have a major impact on our physical, mental, and emotional health. If we want to lead healthy and fulfilled lives, it’s important to create a healthy relationship with food.

One way to do this is to understand your needs and how to satisfy them. Make sure you are getting enough of the nutrients your body needs to function at its best. Nourish your body with healthy foods that make you feel good. In addition to nourishing your body, make sure you are hydrated, getting enough sunlight, and engaging in intentional movement. Experiment with different foods and pay close attention to how food makes you feel.

Another important aspect of creating a healthy relationship with food is exploring why you want certain foods. What emotional reasons or triggers might cause you to crave these specific foods? Listen to your body and trust how it responds to the food you eat. Awareness is key to unlocking a healthy relationship with food. If you can become more aware of your bad habits, you will be well on your way to creating a healthy relationship with food.

In closing, it’s important to practice mindful eating. By being more present and aware, we can make healthier choices that improve our overall well-being. So the next time you sit down to eat your favorite foods, take a moment to focus on your senses and savor the experience. Your body will thank you for it!

Check out 10 Intuitive Eating Principles that will help you practice mindful eating and create a healthy relationship with food.