We’ve all been there, you’re trying to stick to a healthy eating plan, but the craving for something sweet, salty, or indulgent hits you like a ton of bricks. The temptation can be overwhelming, especially when it feels like everyone around you is indulging. But what if I told you there’s a simple psychological trick that can help you resist those cravings and get back on track with your weight loss?
Instead of telling yourself “no,” try saying “later.” This little switch in wording can make a big difference in how you handle cravings. The human brain doesn’t like the word “never.” It feels like a restriction, a denial of something that we want. But “not now” is a different story. It gives us permission to indulge later, without feeling like we’re depriving ourselves in the moment.
I first learned about this trick from a registered dietitian who specializes in helping people with weight management. She explained that cravings often stem from emotional or psychological needs, rather than physical hunger. By allowing yourself to indulge later, you’re giving your brain a sense of control and satisfaction, which can help curb the craving in the moment.
Of course, saying “later” instead of “no” only works if you actually follow through and indulge later. If you don’t, the cravings will only intensify. But if you’re able to resist the temptation for a little while and treat yourself later, you may find that the cravings diminish over time.
I’ve been using this trick for several months now, and I have to say, it’s been a game-changer for me. I used to struggle with sugar cravings on a daily basis, but since I started saying “later” instead of “no,” I find that I’m able to resist the temptation much more easily. And when I do give in to my cravings, I enjoy the treat all the more because I’ve had to wait for it.
If you’re looking to try this trick for yourself, start small. Don’t try to overhaul your entire eating habits overnight. Instead, focus on one craving at a time and see how it goes.
Instead of reaching for junk food, try to find a healthier alternative that will still satisfy your craving. For example, if you’re craving something sweet, you could have a piece of fruit or a small serving of dark chocolate.
If you know you’re going to have a busy day and won’t be able to treat yourself later, try to plan ahead and bring a healthy snack with you to curb your cravings.
Be mindful of your triggers. Try to identify what triggers your cravings and find ways to avoid or minimize those triggers. For example, if you find that you crave junk food when you’re feeling stressed, try to find healthier ways to manage stress, like taking a walk or meditating.
I recently spoke with a friend who has been using this trick to manage her cravings for salty snacks. She told me that it’s been a lifesaver for her, especially during the pandemic when stress levels are high and temptation is everywhere. She explained that by saying “later” instead of “no,” she’s able to feel in control of her cravings, rather than feeling like they’re controlling her.
Another friend, who is a recovering sugar addict, told me that this trick has been instrumental in helping her break her sugar addiction. She explained that by saying “later” instead of “no,” she’s able to focus on her long-term goal of breaking her addiction, rather than feeling frustrated and deprived in the moment. And when she does treat herself, she’s able to enjoy the treat without the guilt and shame that used to accompany her indulgences.
Remember, the next time you find yourself struggling with a craving, try saying “later” instead of “no.” This simple switch in wording can help you resist the temptation in the moment and give you a sense of control over your cravings. And who knows, you may find that this trick not only helps you resist cravings, but also improves your relationship with food in the long term.