How to Recognize a Craving and Break Free from Emotional Eating
Have you ever found yourself standing in front of the fridge, door wide open, thinking, “I want something… but I don’t know what”?
It’s not that you’re necessarily hungry. You’re just searching to fill some kind of void, and in that moment, it feels like food is the answer. I want to talk about the difference between a craving and true hunger, and how recognizing the difference can completely change your relationship with food.
Understanding this concept is something that has helped me immensely in my own wellness journey. So, if you’ve struggled with emotional eating, this will definitely hit home for you.
Craving vs Hunger: What’s the Difference?
Cravings usually hit fast and hard.
They come out of nowhere - “I need something sweet” or “I could really go for something salty.” You start imagining creamy chocolate or crunchy chips, and suddenly you're mentally in the pantry.
Hunger, on the other hand, typically comes on more gradually.
You feel a slight hunger, and over the course of 30 minutes to an hour, it builds. Your energy dips. Maybe your stomach growls. That’s true physical hunger, and it's your body saying, “Hey, I need fuel.”
The key distinction?
Hunger comes from your stomach. Cravings come from your mind.
One of the best things I do when I'm not sure if it's hunger or a craving is simply place my hand on my stomach and ask, “Am I really hungry?” Most of the time, I realize…nope, it’s not coming from my stomach. It’s something else entirely.
Cravings Are About Comfort, Not Nutrition
Cravings are our body’s way of looking for comfort.
When we feel stressed, overwhelmed, lonely, even excited, our brain seeks out a dopamine hit —the “feel good” hormone. That’s why foods like ice cream or chips are so appealing. They give our brain that dopamine boost we’re looking for.
That first bite of chocolate? It melts. It tastes amazing. Your brain lights up.
That’s not hunger my friend, that’s a craving. And it’s your brain asking for relief.
But here’s the thing, and what I’ve realized is, this comfort is temporary.
How to Recognize Cravings in the Moment
When you feel that sudden urge to snack, check in with yourself. Ask:
- Did I just eat recently?
- Is my stomach growling?
- Am I low on energy?
- Do I actually need fuel?
If the answer is no to most of those, you’re likely dealing with a craving.
Another tip is to reflect on your emotions. Are you stressed? Overwhelmed? Sad? Bored?
Recognizing the emotion behind the craving is huge. Sometimes we just need to get comfortable being uncomfortable. That feeling will pass, and it doesn’t need to be solved with food.
Simple Strategies to Crush Cravings
Sometimes we just need something else to interrupt that moment. Here are a few ideas:
- Drink water – So often I realize I’m just thirsty.
- Breathe deeply – Try box breathing: in for 4, hold for 4, out for 4, hold for 4.
- Move your body – Dance, walk, stretch, even just stand up.
- Change your scenery – If you're in the kitchen, leave the kitchen.
- Do something productive – Organize that junk drawer. That sense of accomplishment gives you dopamine too.
The point is: cravings are beatable. You just need to have tools ready to respond differently.
A Defining Moment That Changed Everything
The awakening for me came one beautiful day in the fall. I was playing in the backyard with my grandchildren, the sun was shining, the air was crisp, and laughter filled the air.
They wanted to play soccer, so of course I said, “Sure!”
Well, this was fun...for about five minutes.
Literally five minutes in and I was huffing and puffing. I said, “Sorry kiddos, Grammy needs to sit down.”
I sat down, and at that moment, I realized that the excess weight I was carrying was not only overflowing and busting from my jeans, but it was affecting every area of my life. And one very important area, creating memories with my grandchildren.
It was at that moment I realized I needed to find a way to lose the weight and keep it off. I had lost weight many times over the years, only to gain it back. This was different. That moment began what would become a 50-pound weight loss that I have done and maintained.
Don’t Let a Craving Derail Your Progress
Here’s the truth, cravings don’t have to win.
Each time you respond differently, each time you pause and reflect instead of reacting, you build strength. It gets easier the next time. You start to believe in yourself again. You feel empowered instead of controlled.
Next time you’re tempted, remind yourself of your why.
Why are you on this journey? Is it better health? Weight loss? Longevity? How will that bag of chips or caramel latte help you reach that?
It won’t.
But passing on it…that builds momentum.
Final Thought: You’ve Got This
If cravings hit while you're driving past a fast-food place, remind yourself of something healthy waiting for you at home. A crisp apple with peanut butter. A warm cup of tea. A real dinner.
If you're in the kitchen, step out.
If you're in a funk, breathe.
Just don’t give in to the lie that food will fix your feelings.
It won’t. But you can.
I’ve shared my own story because I want you to know that transformation starts with a moment. One moment of awareness. One moment of discomfort. One decision to do things differently.
Let this be your moment.
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