6 Effective Ways to Get Rid of Cravings

We’ve all been there: one minute, you’re relaxing or scrolling through your phone, and the next, an overwhelming craving for something sweet, salty, or indulgent creeps in. While it’s normal to experience cravings from time to time, giving in too often can make it harder to stick to your health goals or balanced diet. But here’s the thing—cravings and real hunger are not the same. Cravings are usually driven by emotional or environmental triggers, while hunger is your body’s way of signaling it needs fuel.

If you’re looking for ways to manage cravings without throwing off your routine, these six practical strategies can help you regain control. Each tip is designed to address cravings from a different angle—whether through distraction, smarter eating, or better habits—so you can experiment and find the ones that work best for you.

1. Go for a Walk or Move Around

One of the simplest and most effective ways to curb a craving is to get up and move. Physical activity, like walking, engages both your body and mind, diverting your attention from the food you’re craving. Movement also triggers the release of endorphins, which improve your mood and reduce stress—two common causes of cravings.

Why it works:

• Many cravings happen out of boredom or habit.
• Walking or light exercise takes your mind off food and can improve your overall mood.
• Physical activity regulates blood sugar levels, reducing sudden cravings.

Even a 10-15 minute walk can help disrupt the craving cycle. If you can’t go outside, try stretching, dancing to your favorite song, or doing a quick home workout. The key is to create a break between the craving and the decision to eat, giving your brain time to let go of the impulse.

2. Increase Your Protein Intake

Cravings—especially for carbs or sweets—can sometimes indicate that your body isn’t getting enough protein. When your diet is low in protein, it can cause blood sugar levels to fluctuate, leading to stronger food cravings throughout the day. Protein keeps you feeling full and satisfied longer, reducing the chances of impulse snacking.

How to get more protein:

• Add eggs or Greek yogurt to your breakfast.
• Snack on nuts, seeds, or protein bars.
• Include lean meats, fish, tofu, or legumes in your meals.
• Use protein powder to make smoothies or shakes.

Aim to include some protein at every meal. This way, you keep your blood sugar steady, and cravings are less likely to pop up unexpectedly. Consuming enough protein also ensures you’re fueling your body properly, which reduces the tendency to crave junk food.

3. Distract Yourself with Activities You Enjoy

Cravings are often more about emotions than hunger. Stress, boredom, or even emotional triggers like loneliness can make you reach for food as a way to cope. In these moments, distraction is your best friend. Doing something engaging can help shift your focus and stop you from fixating on food.

Ideas for distractions:

• Dive into a hobby like painting, knitting, or journaling.
• Call a friend or go out for a quick coffee.
• Watch an episode of your favorite series, but keep your hands busy (e.g., with a puzzle or drawing).
• Engage in physical activity, like gardening or playing a sport.

The goal is to find something that captures your attention and fills the emotional gap you might otherwise try to fill with food. When your mind is fully engaged in an enjoyable activity, the craving often fades on its own.

4. Stay Hydrated—Drink Water When Cravings Hit

Did you know that thirst is often mistaken for hunger? Many times when we think we need a snack, our body is actually asking for hydration. If a craving strikes, try drinking a glass of water first. Often, the craving will subside within a few minutes.

Why water helps:

• It fills your stomach temporarily, giving you a sense of fullness.
• It helps reduce bloating, which can make you feel less inclined to snack.
• Staying hydrated keeps your body functioning optimally, making it easier to manage hunger and cravings.

If plain water feels boring, try adding a slice of lemon, cucumber, or mint to give it some flavor. You can also sip on herbal tea throughout the day for hydration with a soothing touch. Making sure you drink enough water regularly will also reduce the frequency of cravings over time.

5. Choose Healthier Alternatives to Your Cravings

Sometimes, cravings aren’t just mental—your body may genuinely want a specific taste, like something sweet or salty. The key to managing these cravings isn’t to ignore them entirely, but to find healthier substitutes that satisfy the same desire.

Healthy alternatives:

• Craving chocolate? Try dark chocolate with at least 70% cocoa.
• Craving chips? Opt for air-popped popcorn or roasted chickpeas.
• Craving ice cream? Go for frozen yogurt or banana-based “nice cream.”
• Craving something sweet? Snack on fresh fruit like berries, apples, or oranges.

By choosing healthier alternatives, you’ll satisfy your craving without sabotaging your diet. The key is mindful eating—enjoying your healthy choice slowly and savoring every bite. This way, you feel satisfied without needing to overindulge.

6. Change Your Routine or Environment

Cravings often sneak up when you’re doing routine activities like watching TV, scrolling through social media, or playing video games. In these moments, your brain associates boredom or inactivity with the desire to snack. Breaking out of this routine can help interrupt the craving cycle.

How to switch things up:

• If you usually snack while watching TV, try reading a book instead.
• Rearrange your environment—like sitting in a different spot or organizing your space.
• Take a break from screens and step outside for fresh air.
• Start a new project or hobby to fill your time productively.

Changing your environment or routine disrupts the automatic connection between certain activities and cravings. Over time, this can rewire your habits, making cravings less frequent and easier to manage.

Final Thoughts

Managing cravings doesn’t have to feel like a constant battle. The key is to understand the difference between hunger and cravings and develop healthy strategies to respond to them. Cravings are often temporary, and they fade if you create a little time and space between the impulse and the decision to eat.

By incorporating these six tips into your routine, you’ll have a toolkit of strategies to help you stay on track and make mindful food choices. Whether it’s distracting yourself with a walk, adding more protein to your diet, or simply drinking more water, these small changes can make a big difference in your ability to handle cravings.

Remember, it’s okay to indulge occasionally—balance is the key. But with these strategies in place, you’ll have the tools you need to manage cravings effectively and stay in control of your health goals.