Challenge Tips

Day 9 — Rewire Your Cravings and Disrupt Unhealthy Eating Patterns

Understanding when and why you experience cravings can help you conquer them. For example, if you know you crave chocolate when you feel stressed, you can address the stress and prevent the craving. The key is to identify the trigger and change your behavior.

Your Action for Today

Look inward to examine your eating patterns. Uncover the reasons behind unhealthy cravings and create a plan to address them. Use a journal to keep track of when your cravings occur. Common triggers include:

• Low blood sugar: If you skip meals or wait until you’re starving to eat, you’re more likely to binge or indulge in easy-access processed foods. Plan your meal and snack times to prevent blood sugar-related cravings. Choose a balance of protein, healthy fats, and complex carbohydrates.
• Boredom: Do you turn to food when you feel bored (but not necessarily hungry)? Find other stimulating activities to focus on. Go for a quick walk, do a crossword puzzle, plan a vacation, or start an art or craft project. You may discover your cravings diminish when your brain is energized and engaged.
• Stress, anger, or sadness: You may crave sweet or salty comfort foods during periods of emotional distress. Emotional eating feels soothing for a short time, but it doesn’t address the underlying cause of your emotional state. Focus on physical activities that improve mood and reduce cortisol (the stress hormone). Call a loved one for support or make fun plans with friends when you feel sad.
• Lack of sleep: Studies show that sleep deprivation disrupts our metabolism, resulting in increased hunger and food intake. If you’re not getting adequate sleep at night, focus on changing your sleep habits and prioritizing rest.

There is no one-size-fits-all solution to undo unhealthy eating patterns. Armed with your journal and some trial and error, you can effect positive change.

Join us on day 10: A sneak peek - Learn effective ways to make your healthy eating habits stick.



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