Mastering Cravings and Trigger Food

Let’s be real—cravings are part of the journey.

No matter how disciplined or dialed-in you are, cravings happen. It’s human nature, and we all experience them from time to time. But the key to long-term success in your health and fitness journey is learning how to respond to cravings and manage trigger foods effectively.

Understanding Cravings:

Why They Happen

Cravings are usually a signal from your body—or your brain—that something is missing. That could be fuel, nutrients, rest, or even emotional comfort. Whatever the case may be, it’s important not to beat yourself up for having them. Instead, try to understand and navigate them with a plan.

Here are three strategies to help you combat cravings:

1. Increase Your Protein Intake

Protein is the slowest-digesting macronutrient, which means it keeps you fuller for longer. Increasing your protein intake can help reduce cravings and unnecessary snacking. Plus, it’s hard to overeat protein since your body utilizes it for many important functions and it’s less likely to be stored as fat.

2. Add More Veggies and Fiber

Vegetables are nutrient-dense and low in calories, making them great for increasing the volume of your meals without a high calorie load. Fiber, like protein, digests slowly, keeping you fuller for longer and helping stabilize blood sugar levels.

3. Stay Hydrated and Mindful

Sometimes what we perceive as hunger or cravings is actually dehydration or boredom. Before reaching for a snack, drink a glass of water and check in with yourself.

Dealing With Trigger Foods: Don’t Let Them Derail Your Progress

Trigger foods are those items that, once you start eating, feel impossible to stop. Everyone has them. The trick isn’t to ban them forever, but to approach them intentionally.

Here’s how to handle trigger foods:

1. Keep Them Out of the House

Out of sight, out of mind. If certain foods trigger bingeing or overeating, simply don’t keep them around. You can’t eat what’s not there.

2. Choose Single-Serve Options

If you really want a treat, buy a single-serving portion. Craving chocolate? Go to the gas station and buy one candy bar—not a bulk pack from a warehouse store. This allows you to enjoy the food without spiraling.

3. Check Your Lifestyle

Are you sleeping enough? Exercising consistently? Getting enough protein and whole foods? Many cravings and emotional eating habits are linked to lifestyle imbalances.

4. Reframe Your Language

Avoid labeling foods as “bad.” Instead, try saying things like, “That’s a sometimes food,” or “I tend to overeat that food.” This creates a healthier, less restrictive mindset.

5. Add, Don’t Deprive

Instead of removing the foods you enjoy, try adding nutritious options alongside them:

🍪 Craving cookies? Have one—crumbled on top of some high-protein Greek yogurt.

🍕 Want pizza? Eat a slice, but pair it with a big salad and lean protein.

This “add, don’t subtract” mindset can be a game-changer—not just with food, but with life.

Ask yourself:

• What can I add today that will bring value to my life?

• What can I add today to reduce stress and support my goals

Make sure your daily actions are aligned with your intentions. Take ownership of your habits and commit to consistent action.

Cravings and trigger foods don’t have to control your journey. With the right strategies, mindset, and routines, you can enjoy your favorite foods, crush your goals, and create a sustainable lifestyle that works for you.

Remember, this isn’t about perfection—it’s about progress.