Why Am I Craving Food So Much and How to Stop?

A craving is an urge, an emotional feeling that is overwhelming to your body. The brain is prone to craving junk food simply because it tastes good and makes the brain happy.

Does it seem like you can't stop eating? Does it seem like there is never enough chocolate, chips, or candy to satisfy you? Do you find yourself constantly thinking about unhealthy foods? Anyone and everyone can get food cravings, and they can be hard to resist. But consistently giving into cravings can cause weight gain and other unhealthy habits over time. It can also cause feelings of guilt around food. So, how to stop craving food? There are a few steps you can take to curb cravings.

A craving is an urge. It is an emotional feeling that is overwhelming to your body. It creates a particular mode of behavior and narrows your attention. Once your brain craves something, and perhaps develops an addiction to it, it creates a precise and long-lasting memory of the stimulus. Your attention is narrowed by the craving, and future consequences may seem less important than the desire to satisfy it. 

Though a craving can happen at any time, it is often associated with a certain place or time. For example, you may choose to relax and reward yourself after a stressful day and turn to a comfort food like cookies, popcorn, or ice cream. Your brain may come to expect these snacks during the evening and you may experience the craving every time you find yourself in a similar situation.

Exposure to a certain trigger can cause a craving, especially if you enjoy it. When you pass a movie theater, the smell of butter and salt can trigger a craving for popcorn. Alternatively, just the sight of a popular coffee chain's sign can trigger a craving for coffee or scones. Your brain is stimulated by the senses, and it convinces you that you must fulfill your craving. Plus, the more you think about the food you want to eat, the more you will crave it.

Stress can also lead to cravings as it causes your impulses to become more intense. When you are stressed, you may lose the capacity to effectively regulate your compulsive behavior. This is because stress can slow reactions in the prefrontal cortex of the brain. This section of the brain controls things like judgment, concentration, and planning. 

The brain is prone to craving junk food simply because it tastes good and makes the brain happy. This is especially true in people who are overweight or obese. You engage good feeling centers in your brain when you snack on the foods you enjoy, and this will prompt you to indulge even more. 

Emotional response affects the brain in a way that may cue emotional eating. You may find that eating helps you to steer yourself away from bad feelings or thoughts. The process can be a form of nurture. It can also be a learned behavior from childhood. 

Stress-related hormone shifts can be responsible for cravings as well. While a short period of severe stress usually results in a decrease in the amount of food consumed, prolonged stress tells your brain to release the hormone cortisol continuously, eventually resulting in a craving for food. In some cases, hormone shifts are caused by sleep deprivation, and lead to increased hunger and more intense cravings. Shifts in the hunger-related hormones Leptin, Cortisol, and Ghrelin are caused by a lack of sleep.  

Fortunately, there are some things you can do to help you to control your cravings.

Find the root of your craving

Think about what you are feeling and doing whenever you have a craving. You may find that it is related to something that was a habit in the past and a pattern will be revealed. Do you crave ice cream at night? Maybe it kept you cool at bedtime when you were pregnant. If your craving is caused by a sense of relief or another strong emotion, making the connection can help to get it under control. One good way to start is to keep a journal of when and where you experience a craving.

Be sure to get the proper nutrients

Some foods satisfy your body while others encourage you to keep eating. Foods that are rich in protein, fiber, and whole grains will give your body the nutrients in needs and help you feel more satisfied. Additionally, eating foods with high fiber content helps you to feel full for a longer period.

Listen to your body

While it is true many cravings can be driven by emotions or environmental triggers, it is possible that there is a health-related factor. You may crave iron-rich foods like beef if you are suffering from an iron deficiency. If you are going through menopause, you may commonly have sugar cravings as it becomes harder to process sugar. If you are lacking protein while on a depletion diet, you may start to crave foods that are rich in protein.  

Keep trigger-causing foods out of the house

Do a deep cleaning of your kitchen and pantry and purge items that are a frequent source of craving, or those that are bad for you. Try to keep more healthy snacks in the house. In the event of your next craving, there will be no junk food to indulge in, lessening feelings of guilt and potential weight gain.  

Reward healthy behaviors with non-food rewards

When you deserve a reward, don’t reach for a bowl of ice cream. Instead, go to the spa, buy a new dress, or get a new hairstyle. By never developing a connection between a memorable situation and an unhealthy treat, you decrease the risk of cravings later. 

Still can't beat it, just focus on your health

Living a healthy lifestyle means knowing your body. Some cravings come from real hunger. Some cravings are due to strong stimuli from the environment. But it is okay to give your body what it needs. Choose to eat healthy, fiber-rich, and protein-rich snacks, and always hydrate with plenty of water.