Medical expert shares food craving reduction tips

Cravings can be a major obstacle when trying to eat healthier. They often hit at the worst times, making it difficult to stick to any diet. But understanding and managing cravings doesn’t have to be an impossible task. Jaimie Gray O'Banks, a nurse practitioner specializing in bariatric surgery at Crystal Run Healthcare, shared some tips that have helped her patients with combatting their cravings.

"It’s important to understand that cravings are a normal part of being human," said O’Banks. "There are a lot of reasons why you could be craving something." Cravings are a strong desire to eat a certain type of food. They can be caused by many things, like stress, medication and even boredom.

One common myth is that lack of nutrients is the main reason for food cravings. While cravings can sometimes be caused by health factors, such as low blood sugar or medication, many times cravings are based on our feelings. Cravings from emotional eating can be closely linked to our food preferences and the feelings we have about certain foods.

"Your body isn’t always craving what it needs; instead, it can be a response to how food makes you feel," explained O’Banks.

It's important to know the difference between real hunger and emotional or situational hunger. We may eat when we feel happy, sad, lonely, bored or stressed, even if our bodies don't need food. To know if someone’s truly hungry, it’s important to pay attention to their body's physical cues. Stomach growling, lightheadedness or a drop in energy are some of the signs that a person’s body may need food.

Signs of dehydration can also be similar to signs of hunger, which can also impact whether a person gives in to a craving instead of reaching for a glass of water. Dehydration symptoms, like tiredness, headaches and decreased concentration, can sometimes feel like the lightheadedness of hunger.

Cravings can also be triggered by health factors. For instance, certain types of medication, quality of sleep and even hormonal changes may also increase a person’s food cravings.

The types of foods a person eats can play a large role in managing cravings and increased hunger from weight loss. Whole foods such as fruits, vegetables, lean proteins and whole grains provide sustained energy and are packed with essential nutrients. In contrast, foods that are very processed often cause energy drops and more cravings. Understanding the impact of different foods on a person’s energy levels can guide them towards making healthier choices. Protein, for instance, is known for its satiating effects – helping someone feel fuller for longer. Fruits and vegetables also have a lot of fiber, which helps you digest food and makes you feel full.

"If you pre-plan meals and snacks, it can help you avoid overeating and help ensure a balanced diet," O’Banks said. "This can help you make sure you're eating everything your body needs while also making sure you aren't over-eating because of cravings."

When you incorporate these mindful and healthy eating habits into your daily routine, you can significantly support your weight loss journey. Remember, eating healthy is not just about what you eat but also how you eat. If you find it challenging to adopt these habits on your own, consider seeking help from healthcare providers such as doctors for weight loss, who can provide personalized strategies and support tailored to your needs.

Crystal Run Healthcare's Bariatric Program offers a comprehensive approach to weight loss and FDA weight loss medications. Their team of experts can provide personalized plans that include exercise recommendations tailored to your specific needs, helping you achieve sustainable weight loss and better manage food cravings. Doctors for weight loss can help you develop a comprehensive plan that includes diet modification, improved sleep habits and strategies for eating healthy. By working with a medical professional, you can ensure that your weight loss efforts are well-rounded and sustainable.

Jaimie Gray O’Banks, CBN, FNP-C, is a board-certified Bariatrics Nurse Practitioner at Crystal Run Healthcare. She completed her undergraduate degree at Mount Saint Mary College in Newburgh, New York. She has clinical interests in diabetes and hypertension. Jaimie is seeing patients in Newburgh, Middletown and Rock Hill, New York.