You’re two weeks into your weight-loss journey, and things are going great! You’re eating clean, hitting your protein goals, and crushing your workouts. But now, the temptations and cravings for your favorite foods are starting to creep in. Maybe you miss that nightly ice cream sundae before bed or the chocolate chip cookies during your lunch break that served as your quick midday pick-me-up.
First off, know this: cravings are completely normal. From my own fitness journey, I can tell you that cravings never fully disappear. But they aren’t the enemy, and neither are the foods themselves. It's important to honor your cravings once in a while—but do so with moderation and strategy. If you try to suppress cravings entirely, you risk binging later, which can make you feel awful and throw you off track. Believe me, I've been there and done that.
So, how do you act on your cravings in a way that supports long-term weight loss? Through trial and error, I’ve found a balance. Here are my top three guidelines:
Make Cravings Inconvenient to Access, Both Physically and Mentally
You’ve probably heard the saying, "Out of sight, out of mind." The same applies to food. Studies show that we’re more likely to consume food that's easily accessible. A study published in Health Psychology found that participants ate significantly more unhealthy snacks when they were placed within arm's reach, compared to when they had to make an effort to obtain them (Wansink et al., 2006). This principle also plays a key role in "food deserts," areas where healthy, affordable food is scarce, but high-calorie, low-nutrient options are abundant. Research highlights that these environments contribute to poor dietary choices and higher rates of obesity (Walker, Keane, & Burke, 2010).
To avoid impulsive snacking, keep “junk foods” (calorie-dense, nutrient-poor items) out of easy reach—both physically and mentally. Don’t keep your favorite jelly donuts in the pantry, where you might see them every time you walk by. Even with strong willpower, the sight or thought of these foods can weaken your resolve.
Mentally, try to distance yourself from these cravings as well. If you’re craving a warm chocolate chip cookie, pretend it only exists at a special bakery that’s a 30-minute drive away—not at the grocery store down the street or your local McDonald’s. This mental trick makes the craving feel more like a special occasion rather than an impulsive indulgence.
I was craving some ice cream on a warm summer night. Instead of heading over to my local Target to grab some, I decided to make a memorable event out of it with some friends. We drove about an hour out east to Long Island's famous "Snowflake Ice Cream Shoppe" to grab some of the best ice cream in New York. I patiently waited to go until they had my favorite weekly flavor, Oreo Cheesecake. Keeping my cravings far away helps me indulge in a small ice cream treat, stay on track fitness-wise, and, most importantly, have genuine, lasting memories with friends.
When You Indulge, Go for the Best
When it’s time to indulge, go all out, in terms of quality. Been dreaming of that chocolate chip cookie all week? Fantastic—on Saturday, make a plan to visit the best bakery or café that makes your favorite cookies. Turn it into an experience: invite a friend or loved one, and make a day out of it.
For example, I love apple cider donuts in the fall, but instead of grabbing a box from the grocery store, I make a trip out of it. I’ll put on a nice fall outfit, drive to a farm with my mom, and enjoy fresh, homemade donuts while catching up. We walk around, sightsee, and make it a fun day.
Here is a picture of me visiting a local Cider Mill Apple Farm with my mom to get some of my seasonal favorites. While tempting to consume all of the delicious items pictured, I made sure to limit myself to only donuts. Moderation is key!
This strategy achieves two things: (1) You distance yourself from the food by making it less accessible, and (2) you get the absolute best version of the treat, turning it into a memorable experience. You’re not just eating to satisfy a craving—you’re creating a positive event around it.
Make sure it can still work into your daily/weekly macronutrient intake (if possible)
Now, I say "if possible" because there will be days when you go over your calories or miss your protein goals—and that’s okay. Long-term consistency is better than short-term perfection.
Here is a picture of me in Lake Placid for a quick fall getaway with a giant waffle ice cream sandwich (it was almost the size of my head). In occasional instances like this one while on vacation, I understand it is okay not to track calories and to go over my calorie bank to ensure I enjoy the moment. The odds are I will never be in front of Mirror Lake eating this delicious treat again, but the calories will always come back!
But if you can, try to fit your craving into your daily or weekly macronutrients. For example, if I know I’m having 350 calories worth of apple cider donuts, which is about two donuts, I’ll adjust my intake by cutting out my usual pre-workout carbs or reducing carbs in other meals to stay in a caloric deficit and hit my protein goal.
Moderation is key. Before my weight-loss journey, I could easily eat 6 to 12 donuts, which would set me back 1000+ calories. Now, I limit myself to two. By keeping portions in check, I can enjoy my favorite foods without sacrificing my progress.
Reframe Your Mindset Toward Cravings
While this is not necessarily a strategy I use for cravings, it is a unique perspective I have obtained from my weight-loss journey. Instead of dreading your cravings or feeling frustrated by dietary restrictions, reframe your mindset. Look at these moments as something to look forward to. If you’re having a tough week at work or school, think about that planned Saturday outing for apple cider donuts. You’ll get to enjoy a delicious snack and quality time with someone you love.
Remember, cravings aren’t your enemy—they can become enjoyable events when managed well. Plus, we should feel grateful for having access to such tasty foods while still being able to pursue our fitness goals.
Final Thoughts
Next time you’re thinking about a cheat meal or your favorite snack, refer back to this post to make sure you can indulge without losing sight of your fitness goals. Have any unique outlooks of your own regarding cravings and cheat meals on your diet? Feel free to share them below, as I am always excited to try new strategies myself. As always, feel free to comment and share. Thanks for reading!
References:
Wansink, B., Payne, C. R., & Shimizu, M. (2006). "The Convenience of Snack Foods: Influence on Overeating and Weight Gain." Health Psychology, 25(4), 533-537. https://doi.org/10.1037/0278-6133.25.4.533
Walker, R. E., Keane, C. R., & Burke, J. G. (2010). "Disparities and access to healthy food in the United States: A review of food deserts literature." Health & Place, 16(5), 876-884. https://doi.org/10.1016/j.healthplace.2010.04.013
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