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How do I stop a food craving in the moment?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Use the 10-minute rule: when a craving hits, set a timer for 10 minutes and do something else, like taking a walk, journaling, calling a friend or finishing a task. Drink a glass of water too, since thirst can feel like a craving. Nikkiey says most cravings pass once you pause.
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Nikkiey walks through the 10-minute rule and what to do while you wait
Plays from 18:35 · Ep. 202: How to Stop Holiday Cravings Without Losing Progress
Why a glass of water is her second move when a craving hits
Plays from 19:44 · Ep. 202: How to Stop Holiday Cravings Without Losing Progress
Why the goal isn't to eliminate cravings, and how to handle them without guilt
Plays from 20:59 · Ep. 202: How to Stop Holiday Cravings Without Losing Progress
The full answer
On Ep. 202, Nikkiey explains that the point of the 10-minute rule is to put space between the craving and your reaction. Notice the craving, pull out your phone, start a stopwatch, and go do something that pulls your attention away. Walking is a good option because it also gives you a non-food way to cope with emotions. Her experience is that if you give yourself time to think, the craving often passes and you forget you even had it.
The second tool is water. Nikkiey says thirst and hunger or cravings can get mixed up, so drink a glass first and see if the craving subsides. If you're still wanting something after a few minutes, you can make a more deliberate choice from there instead of reacting on autopilot.
She also points out that cravings often have a cause behind them. A habitual pattern can drive them, and so can restrictive dieting. If you're not eating enough, your body isn't getting the nutrients it needs, and the cravings keep coming. That isn't a willpower failure. It's the plan.
The goal, Nikkiey says, is not to eliminate cravings entirely, which she calls unrealistic. She still has cravings herself. What matters is handling them without guilt or feeling out of control:
- If the craving doesn't pass and you have a piece of chocolate, treat it as neutral and get back to your plan.
- Approach cravings with curiosity instead of judgment so you can understand what's driving them.
- Build a relationship with food where you make choices that support your goals without feeling deprived.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Why do I get cravings at night?
According to Nikkiey, night cravings usually mean you under-fueled during the day, most often by not eating enough protein. She says it's rarely a willpower problem. Skimp on protein and overall food, and your hunger and blood sugar get out of balance, so by evening your body is asking for everything at once.
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Food Noise, Cravings & Overeating
What is the difference between hunger and a craving?
Hunger is a general need to eat, like needing a meal, and it builds gradually with physical cues such as a rumbling stomach. A craving is an intense desire for one specific food, like chips, ice cream, pizza or chocolate. Nikkiey explains cravings often hit fast and are frequently driven by stress, boredom or even celebration.
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Food Noise, Cravings & Overeating
Should I cut out the foods I crave completely?
No. Nikkiey Stott says cutting out the foods you crave usually backfires: the more you forbid a food, the louder it gets, until you eat it anyway and spiral. Instead, she recommends planning those foods into your plan in moderation, so they lose their power and you can enjoy them without guilt or losing progress.
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26 minHow to Stop Holiday Cravings Without Losing Progress
Episode 202 · Oct 28, 2024