10-Minute Trick That Beats Cravings

Have you ever found yourself standing in the kitchen, reaching for cookies, chips, ice cream or another favorite treat — even though you aren't really hungry?

You're not alone.

Food cravings happen to almost everyone. And according to registered dietitian and TODAY nutrition expert Joy Bauer, a craving isn't always a sign that your body needs food.

Sometimes, your mind is asking for a reward, comfort or a distraction.

The good news is that you don't have to fight the craving or completely give up the foods you enjoy.

Instead, try one simple habit:

Pause before you eat.

When a craving hits, wait five to 10 minutes before reaching for the food.

That short pause can give you enough time to figure out what's really going on.

Ask yourself:

• Am I actually hungry?

• Am I tired?

• Am I bored?

• Am I stressed?

• Am I lonely?

• Am I looking for something to do?

Cravings can build quickly, but they can also fade when you give yourself a little time.

Your craving may be telling you something

Sometimes we automatically turn to food when we're uncomfortable.

For example, after a stressful day, you may find yourself wanting something sweet. If you're tired, you might reach for a snack for a quick boost. If you're bored while watching television, you may start thinking about what's in the pantry.

The important thing is to notice the feeling before automatically responding to it with food.

You might discover that what you really need is a glass of water, a short walk, a few minutes of quiet, a phone call with a friend — or simply a good night's sleep.

Don't try to eliminate every craving

This isn't about never eating cookies, chocolate or your favorite dessert again.

Everyone gets cravings.

The goal is to become better at managing them instead of letting them make the decision for you.

And if you decide that you really do want the treat after your short pause, that's okay, too. The difference is that you're making a conscious choice rather than eating automatically.

Keep satisfying foods nearby

Another way to make cravings easier to manage is to avoid letting yourself get overly hungry.

Foods containing protein and fiber can help you feel satisfied for longer.

Some simple choices include:

• Greek yogurt with berries and nuts

• Hummus with crunchy vegetables

• An apple

• Frozen grapes

• Turkey and bell-pepper roll-ups

Having nutritious snacks ready in the refrigerator or freezer can also make it easier to make a good choice when hunger strikes.

The bottom line

The next time you find yourself reaching for a snack, don't immediately tell yourself, "I can't have that."

Instead, stop and pause.

Give yourself five or 10 minutes.

Take a breath and ask, "What do I really need right now?"

You may discover that you're genuinely hungry — and that's perfectly fine.

Or you may discover that you're tired, stressed, bored or simply looking for a little comfort.

Either way, that small pause gives you something important:

A choice.

And sometimes, that's all you need to get back in control of your eating habits.