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8 Easy Ways to Curb Cravings Without Cutting Out Your Favorite Foods

November 15, 2025

When a craving hits, it can feel almost impossible to resist. Whether it’s a salty bag of chips or a slice of chocolate cake, willpower alone may not be enough.

But cravings aren’t the enemy. You can enjoy the foods you love and still stay aligned with your health goals, especially if you understand what your body is asking for.

Sarah Rasool, MD, with Hartford HealthCare Medical Group, shares eight simple ways to make peace with your cravings while keeping your health in check.

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1. Start with smaller portions

Most cravings aren’t really about polishing off a giant slice of cake. They’re usually about getting that first, satisfying bite. Starting with a small portion lets you enjoy the flavor you’re after without feeling like you’ve gone overboard.

“Try cutting your serving in half, or just sharing it with someone,” says Dr. Rasool. “You may find that a few bites are enough to satisfy the craving.”

And if not? You can always go back for more, but you might be surprised at how often the first serving does the trick.

2. Pair your guilty pleasures with nutritious foods

Instead of eating your favorite indulgence on its own, try pairing it with something more nutritious. That balance can help you feel full faster and reduce the urge to overeat.

“For example, if you’re craving chocolate, have a few pieces with a handful of nuts or fruit,” says Dr. Rasool. “That way you’re getting protein, fiber and healthy fats along with your treat.”

This strategy works with almost anything — from chips with guacamole to pizza alongside a big salad.

3. Don’t skip meals

Cravings often hit hardest when you’re running on empty. Skipping meals can set you up for overeating later in the day.

“When you let yourself get too hungry, your brain naturally seeks quick energy. And usually, that comes in the form of sugar or refined carbs,” says Dr. Rasool.

Making sure you eat balanced meals throughout the day keeps your blood sugar steady and helps prevent those all-or-nothing snack attacks.

4. Look for smart swaps

You don’t always have to shut a craving down. Sometimes a simple twist on your favorite treat gives you the same comfort with a little less overload.

“Look for ways to enjoy the flavors you crave with fewer empty calories,” says Dr. Rasool. “That might be as simple as air-popped popcorn instead of chips, or frozen yogurt instead of ice cream.”

Even small swaps like whole-grain crust for pizza or dark chocolate instead of milk chocolate can make a difference over time. And you probably won’t taste the difference.

5. Slow down and savor your food

Eating too quickly can trick you into thinking you need more than you do. It might seem difficult, but slowing down allows your brain to catch up with your stomach.

“When you eat mindfully, really tasting each bite, you’ll often notice you feel satisfied with less,” says Dr. Rasool.

Put your fork down between bites, take a breath and enjoy the food you’ve prepared. It might be tempting to eat it all right away, but you’ll likely regret it as soon as you’re done.

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6. Start with a drink of water

It might sound surprising, but some cravings are just dehydration in disguise. It’s easy for thirst and hunger signals to get mixed up, leaving you reaching for snacks you don’t even want.

“Try drinking a glass of water and waiting a few minutes,” says Dr. Rasool. “If the craving passes, you were probably just thirsty.”

And if it not? At least you’re going into your snack hydrated.

7. Plan ahead

Cravings are harder to manage when they catch you off guard. Planning indulgences makes them feel less like slip-ups and more like intentional choices.

“If you know you’re going out for pizza Friday night, plan your meals earlier in the day with lighter, healthier options,” says Dr. Rasool.

That way, you can enjoy your favorites guilt-free — because you’ve already made space for them in your day.

8. Stop aiming for perfection

One of the simplest ways to curb cravings is to follow the 80/20 approach.

“I always suggest aiming for 80% of your nutritional choices to be healthy, with the other 20% leaving plenty of room for flexibility,” says Dr. Rasool. “Allowing yourself occasional treats can really take the pressure off, making your goals more realistic and sustainable.”

And remember, health is about building long-term habits, not short-term restriction.

Finding your balance

Cravings aren’t your enemy — they’re just part of being human. The key is learning how to manage them in ways that don’t derail your overall health.

“With the right strategies, you don’t have to eliminate your favorite foods,” says Dr. Rasool. “You just have to be smart about how and when you enjoy them.”

So next time temptation hits, remember: balance, planning and mindfulness go a long way to help you curb your cravings and stay on track, without giving up what you love.