Day 18: How to Handle Cravings Without Losing Control

Cravings are normal. They don’t mean you’re off track — they mean your body or mind wants something. The goal isn’t to avoid cravings but to manage them.

1. Pause First

Ask: Am I hungry, stressed, bored, or tired?
A 10-second check stops a lot of impulse eating.

2. Swap, Don’t Stop

Give your body the feeling it wants with less damage.

• Sweet → fruit + PB, Greek yogurt, protein pudding

• Crunchy → popcorn, rice cakes

• Chocolate → dark chocolate or protein bar

3. Protein Before Anything

A protein shake or quick snack stabilizes cravings fast.

4. Delay 10–15 Minutes

Tell yourself: If I still want it, I’ll have it.
The urge usually drops.

5. Don’t Keep Trigger Foods Around

Environment beats willpower.

6. If You Do Eat It—Slow Down

Portion it, sit down, no guilt. Controlled is always better than a binge.

Action step:
Use one of these strategies today. Small control → big results.

— Aquiles