CRAVINGS
If you’re only going to read the first sentence and not the whole post, know this: cravings aren’t “just a weakness.” They’re not a sign of failure, and they don’t mean you’re lacking willpower. Instead, they are very common and very normal.
Let’s dive in: You know that moment when you know you’re not hungry, but something sweet or salty suddenly feels non-negotiable?
That’s a craving.
And despite what diet culture has tried to tell us, cravings aren’t a sign of failure or lack of willpower: they’re a normal, biological response shaped by your body, brain, and environment. Understanding what cravings really are (and why they happen) can make them feel a lot less mysterious, and a lot less powerful.
WHAT ARE CRAVINGS?
Cravings are intense desires for a specific food, often independent of true physical hunger. They can show up for all kinds of reasons — emotional, environmental, hormonal, or even just habitual.
Unlike our hunger hormone (ghrelin), which your body uses to signal “I need fuel,” cravings are more about wanting than needing. They’re your brain’s way of chasing comfort, reward, or familiarity, especially when you’re stressed, tired, or feeling deprived.
When you crave something, your brain’s reward system lights up, particularly the areas that release dopamine (our “feel-good” hormone). These are the same regions that reinforce other rewarding behaviors, like social connection or accomplishing a goal.
Certain foods (especially those high in sugar, fat, or salt) tend to trigger this response more strongly. Over time, your brain starts linking those foods with quick pleasure, which can make the craving feel even louder next time.
It’s not that your brain is “broken.” It’s doing its job: seeking out things that make you feel good.
THE TRIGGER TO CRAVINGS
Cravings can come from all directions, and the more you understand them, the easier it becomes to respond differently.
Environmental triggers: seeing or smelling food, scrolling food content, or walking past your favorite bakery.
Emotional triggers: boredom, stress, loneliness, or needing comfort.
Physiological triggers: going too long without eating, under-fueling, or cutting out entire food groups.
Habit loops: eating certain foods at certain times or pairing them with specific activities — like “TV = popcorn” or “baseball game = hot dog.”
Restriction plays a huge role here, too: when we label foods as “off limits,” cravings for them actually intensify.
Cravings are part of being human, and fighting them like they’re the enemy usually backfires. When we treat cravings as emergencies (with the energy of “I have to fix this now!”), we reinforce the urgency. But cravings naturally rise, peak, and fade over time, even if you don’t act on them. The goal isn’t to eliminate cravings altogether; it’s to understand them so you can respond with awareness instead of reactivity.
You don’t need to “outsmart” your cravings — you just need to get curious about them.
ACTION STEPS FOR MANAGING CRAVINGS
Here’s what research (and real life) shows can make a difference:
1 | Eat enough (and eat regularly)
Under-eating, skipping meals, or cutting out major food groups can all increase cravings. A balanced intake of protein, carbs, and fat helps stabilize blood sugar and reduces that intense “I need something now” feeling.
2 | Sleep
Lack of sleep increases ghrelin (again, the hunger hormone that signals “I need to eat”) and decreases leptin (the fullness hormone), which can amplify cravings for quick, high-calorie foods.
3 | Manage stress
Chronic stress elevates cortisol, which can drive appetite, especially for comfort foods (primarily carbs). Movement, breathing, and downtime all help buffer this response.
4 | Practice urge surfing
When a craving hits, notice it. Name it. Then give it a few minutes. Most urges rise and fade naturally if you let them.
5 | Stay flexible
You’re allowed to eat foods you crave. Allowing all foods into your diet takes away their power. When nothing’s “off-limits,” cravings lose the sense of urgency.
SO:
Cravings aren’t moral tests — they’re information. They can tell you that you’re tired, stressed, under-fueled, or just human. So the next time one shows up, pause before you label it as “bad.” Instead, get curious and ask: what might this craving be trying to tell me?
Because when you stop fighting your cravings and start listening to them, you shift from feeling controlled by food to feeling confident around it.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
