Decoding Cravings:
- Kat Warner
- Jun 10
- 6 min read
How to Interpret Your Urges Before They Derail You
If there is one thing that can derail us when we are on a path to healthy eating, it’s cravings. They have a way of sneaking up on us, and can feel overpowering, even when we have the best of intentions. When they do come along, how we handle them has an immense impact on our overall health-especially in the long term.
Giving in to whatever cravings we have continually can pull us into a vicious cycle of all or nothing thinking, an on-again, off-again type of relationship with “healthy” food, and bring on feelings of guilt, shame and frustration when we indulge. This pattern mimics the pendulum swing of dieting, and is not the long term solution for dealing with cravings.
So what should we do? Ignore them and white knuckle our way through until they fade away?
Eat something else “healthier” instead? But what if we aren’t hungry? After all, a craving usually starts with a thought, not a physical feeling of hunger.
Learning to interpret your cravings can be the missing element to unlock a sense of calm and control in your relationship with yourself and food. Our behaviors and desires may appear as cravings on the surface, but when we lean in and really listen, they almost always have a deeper need they are trying to meet.
First, we need to differentiate between hunger and cravings.
Here is a simple way tool I built to help you in those moments:
Once you have established that it’s not physical hunger, but something else, it’s time to figure out what your body and mind are really telling you. Use the following steps to help decode the real need.
Name the craving: What exactly do you want right now?
Is it sugar? Fried food? Caffeine? Alcohol? Scrolling social media? Shopping? Bingeing on Netflix? Gambling? Naming the craving is the first step in deciphering it's deeper meaning.
Avoid the temptation to get critical of yourself here. Just view it as data to help you solve a puzzle.
Identify which real human need that craving is actually trying to fulfill.
Humans were designed with an incredible capacity to problem solve. When stress increases, we (knowingly or unknowingly) look for a way to reduce that, so we can restore balance, or homeostasis, where all our systems are working together in harmony. This is a natural, protective process. However, we don’t always choose the best option when it comes to really solving the problem, and often seek out bandaids to cover up broken bones.
Can you identify the real need you feel? This exercise can take some time, or it may be simple, but it is the key to unlock the door in solving your cravings.
It's important to note that most of the foods we crave are specifically engineered to be deliver a quick hit of dopamine to our systems through highly processed and palatable, bright and colorful, foods. High in salt, sugar and oil, they are like a jackpot for our body's chemical systems, and our brains will remember that feeling (albeit shortlived) and want to return to it again and again. Understanding this dynamic will help you not only have compassion on yourself for getting stuck in food loops that don't serve you, but also outsmart them moving forward.
For instance, a common craving I have struggled with over the years of parenting little ones and living a busy lifestyle is to want dark chocolate and caffeine in the afternoons or evenings. Why?
Fatigue. I'm looking to replace the energy I'm lacking, and stimulants in food are one way to do that.Instead of taking a break on the couch, or focusing on winding down earlier for better sleep, or delegating some work to others, I would work, all day, every day. Many of us live a lifestyle that is a recipe for burnout, and it leads to us relying on stimulants, food, or other things as a way to cope, an attempt to recharge our batteries, or an escape.
But I never felt satisfied for more than a moment, and then I would find I wanted more, even though it wasn't really giving me what I what I really needed: true rest.
What you really need may be simple or complex. It could just be you are dehydrated, needing some water, and your body is mistaking it for hunger. Maybe it's connection. Or reflection. Time spent outside in a different environment. Regular meals so your blood sugar stays steady. Some therapy. A nap. A creative outlet or play time (even adults need play!) Routine. More movement. Less Movement. Or possibly just more whole foods in your diet.
Our bodies are experts at telling us when something is off-and we need to become experts at learning how to listen and interpret them.
Acknowledge whether or not satisfying this craving is a helpful and healthy way to meet your real need.
Again, not with judgement, but with self-compassion, remembering we are all humans with real needs trying to solve problems. If it is solving the real problem, then it’s probably not a craving. If it’s not, and you have identified you have a deeper need.
Look for a healthier solution that would address the real issue.
Even though the process of decoding our cravings is pretty straightforward, addressing them properly can take some work.
Ask yourself, what is the simplest next step I can do to help solve this? What is a better alternative to satisfying my real need?
You don’t have to perfect your sleep routine, make more money, or suddenly have a booming social life to make progress. It may feel pointless to try if you can’t see an alternative that will satisfy in the same way. This is where trust, patience and support become your allies. Dig in deeper and decide what you want for this area of your life, how you want to show up and what matters to you most. Those answers will help guide you as you look for new ways to satisfy the areas that need attention in your life.
Find support and make a plan.
The best way I’ve found to get stuck in a cycle I’m not proud of is to keep it a secret. Tell no one. The isolation feels like you are protecting yourself somehow, and when it comes to cravings, no accountability and support are a great way to ensure they feel out of your control.
But You want to be IN control. You want a better way. And getting the right support through a trusted friend, coach or mentor can help you move in that direction.
When I confronted the reason I would push through my fatigue instead of resting, relying on caffeine and chocolate to get me through (which really just led to a reliance on them, headaches and weight gain), I had to take a hard look at my thoughts. Taking a time out to rest would make me panic, and I had to learn to sit with that and uncover the thoughts that led me to those feelings of stress. Once I discovered the underlying thoughts, I could confront them and counter them with new, helpful truths.
Would things actually fall apart if I stopped working for 15-20 minutes? Would people really care if I didn’t have a clean house? Would my kids be doomed if I didn’t make the healthier option for dinner? More importantly, would I become brand new over night or do it on my own? NOPE. I needed help, ideas, support and accountability. And a lot of grace as I learned a new way of doing things.
The Bottom Line:
Our health is a culmination of our habits. Our habits are pliable.
When we find ourselves stuck in patterns, remembering that those patterns are signals to pay attention, an attempt to solve a problem, can help us navigate a new path without self judgement, which is always a distraction and energy sucker. Allowing ourselves to look deeper can clarify the underlying issue and then mold us into a smarter problem solver. Enlisting support through an honest conversation is essential to make sure we are moving in the right direction. And making a plan can keep us on track and in control as we learn how to shift from one action to a healthier alternative.
Can you decipher the real meaning of your cravings? Let me know in the comments what you discover!
Comments