One of the most frequent comments Jen hears is, “Jen, I just can’t resist my cravings.” In this episode, Jen explores the reasons behind our cravings and shares straightforward strategies to help you manage them.

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SHOWNOTES

I continuously succumb to my cravings, and then, upon giving in, we burden ourselves with guilt. Why do I keep succumbing, and how can I stop?

Restriction Triggers Psychological Reactions: Forbidding ourselves from having something creates a sense of deprivation or scarcity, which intensifies the urge.

Psychological Reactance: Being told we can’t have something may provoke a desire to rebel against the restriction, thus enhancing our craving for it.

Reward Anticipation: The pleasure associated with consuming a desired item is heightened by the anticipation of being able to indulge after a period of restriction.

Psychological Priming: Constantly thinking about what we’re restricting can prime our brains to notice and focus on cues related to that item, thus increasing our cravings.

What We Think About: Our thoughts can manifest into reality.

So, what’s the solution? Breaking craving habits can be challenging but is certainly achievable with persistence and the right strategies:

Identify Triggers: Recognise the situations, emotions, or thoughts that trigger your cravings. Understanding what prompts your cravings can help you anticipate and manage them better.

Distract Yourself: Engage in activities that occupy both your mind and body, such as exercise, hobbies, or spending time with loved ones. Distraction can help shift your focus away from cravings.

Practice Mindfulness: Learn to observe your cravings without judgement. Techniques like deep breathing or meditation can help you endure the wave of cravings without acting on them.

Replace the Habit: Substitute unhealthy cravings with healthier alternatives. For instance, if you crave sugary snacks, try satisfying your sweet tooth with fruits or nuts instead.

Modify Your Environment: Make changes to your surroundings to reduce exposure to triggers. This could involve removing tempting foods from your home or avoiding places where you typically experience cravings.

Establish Routines: Create structured routines for meals, exercise, and sleep. Consistency can help regulate your body’s hunger and satiety signals, reducing the likelihood of impulsive cravings.

Seek Support: Share your goals with friends, family, or a support group. Having a support system can provide encouragement, accountability, and practical tips for managing cravings.

Practice Self-Care in Advance: Prioritise activities that promote physical and emotional well-being, such as getting enough sleep, managing stress, and nurturing healthy relationships. Taking care of yourself holistically can reduce the intensity of cravings.

Be Patient and Persistent: Breaking craving habits takes time and effort. Be patient with yourself and celebrate small victories along the way. If you experience setbacks, view them as opportunities to learn and grow.

For more guidance, consider contacting Dr Alice MacKinnon at her website.

HEALTHY LIFE HACKS

The Healthy Life Hacks I want to share with you today are:

  1. For more guidance, consider contacting Dr Alice MacKinnon at her website.

Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.

Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.