Weight Management Tips and Support 10 Ways You Can Beat Junk Food Cravings By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on October 01, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Cravings for junk foods can seem to come out of nowhere. One minute you feel satisfied and the next you feel like your whole body is begging for a peanut butter cup or bowl of ice cream. Of course, it’s ideal when you might crave apples, blueberries, or green beans because they’re low in calories and good for you. The problem is when you feel like you need something sweet, salty, or high in fat in order to be satisfied. At times, you might even crave all three at once. You can either fight junk food cravings or give in to the temptation. It's perfectly OK to allow yourself a treat every now and then, especially when you choose small portions that allow you to stay within your calorie requirement for the day. But when junk food cravings turn into binges, you run the risk of weight gain and you're overindulging in foods that just aren’t very good for you. Here are some helpful tips to help curb your cravings for junk food. 1 Deal With Your Trigger Foods Verywell / Alexandra Shytsman It’s much easier to give in to temptation when the food you crave is within easy reach. So don’t keep unhealthy foods you tend to crave in your kitchen or at your desk at work. This doesn't mean you can’t keep any treats in the house, but select goodies that are easier for you to manage. Don’t stock up on chocolate chip cookies if you can’t seem to walk by without eating the whole package. 2 Don't Skip Meals AleksandarNakic / Getty Images When your stomach isn't growling it can make it a lot easier to ward off any cravings, so don't skip your regular meals. Start with a healthy breakfast and follow up with a nutritious lunch and dinner. And it’s OK to include some snacks as long as they’re good for you and you're still within your calorie count. 3 Consider Whether It's Craving or Hunger Superb Images / Getty Images There’s a difference between having the physical feelings of hunger and the mental and emotional feelings of craving something. If you’re hungry and it’s not close to mealtime, you should probably eat something. If you’re not really hungry, then try some crave-busting distraction techniques, coming up next. 4 Drink Water or a Low Calorie Beverage Michael Poehlman/Getty Images Drinking a tall glass of water might serve as a distraction or it might solve your craving without adding any calories. If plain water sounds boring, add a slice or two of lemon, lime or cucumber. Or sip on iced tea (without the added sugar). Healthy Flavored Water Recipes for Weight Loss 5 Go for a Walk istockphoto Here’s another distraction that has health benefits. Stave off your cravings with a little exercise and go outside for a walk. If you can’t or don’t want to go outside, do a few minutes of calisthenics. Besides serving as a distraction, the physical activity might help reduce stress that could be contributing to your cravings. This technique is not recommended for those who skip meals. 6 Get Enough Sleep Jose Luis Pelaez Inc/Getty Images Adults should aim for 7-9 hours of sleep daily. It's easier to fight cravings when you have adequate sleep. Not getting enough sleep can lead to increased cravings for junk food and weight gain. If you can't get enough sleep during the evening, a nap may be helpful during the day as long as it doesn't disrupt your next night's sleep. 7 Manage Your Stress J.P. Nodier / Getty Images High stress can lead to many problems, including cravings for junk food in large amounts. Consider seeing a therapist to help you manage your stress. If stress leads to junk food and overconsumption of calories, then seeking a registered dietitian or nutritionist can be helpful as well. 8 Chew Gum or Hard Candy Science Photo Library / Getty Images A stick of chewing gum or a piece of hard candy doesn’t have many calories, and the flavor might be all that you need to get past your sweet craving. Alternatively, you might try something like MealEnders, which combines sweet flavors with cool, tingly sensations that can help stop many craving in their tracks. 9 Phone a Friend GrapeImages / Getty Images Call or text a friend or family member who can talk you down from your craving. You may also want to have a registered dietitian nutritionist on-board, especially if you're trying to lose weight. It’s always nice to have someone in your corner who can support your efforts to eat healthier. And you can be there for them when they need help with a craving, too. 10 Choose the Healthiest Snack Options Jon Lovette/Getty Images There are plenty of healthy, whole foods that can satisfy a craving for something sweet or salty. Fresh berries, a fruit smoothie, peanut butter on a celery stick, or one slice of whole grain toast with almond butter can help conquer cravings for junk food and add important nutritional value. The Benefits of Losing Weight 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-processed foods and health outcomes: a narrative review. Nutrients. 2020;12(7). doi:10.3390/nu12071955 Brikou D, Zannidi D, Karfopoulou E, Anastasiou CA, Yannakoulia M. 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Food cravings mediate the relationship between chronic stress and body mass index. J Health Psychol. 2015;20(6):721-729. doi:10.1177/1359105315573448 Castelnuovo G, Pietrabissa G, Manzoni GM, et al. Cognitive behavioral therapy to aid weight loss in obese patients: current perspectives. Psychol Res Behav Manag. 2017;10:165-173. doi:10.2147/PRBM.S113278 Bleich SN, Bandara S, Bennett W, Cooper LA, Gudzune KA. Enhancing the role of nutrition professionals in weight management: A cross-sectional survey. Obesity (Silver Spring). 2015;23(2):454-460. doi:10.1002/oby.20945 Hetherington MM, Regan MF. Effects of chewing gum on short-term appetite regulation in moderately restrained eaters. Appetite. 2011;57(2):475-482. doi:10.1016/j.appet.2011.06.008 By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. 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