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More Episodes to Help Control Cravings:

• Cravings Are Not a Sign of Failure: Why It’s Not About Willpower
• 5 Myths About Food Cravings

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Read the Episode Transcript:

Tired of Cravings Ruining Your Weight Loss? Here’s the Fix

Have you ever promised yourself “Just one cookie”… and then found yourself going back for the 5^th or 6th?

Yeah. Me too.

Or Cheez-its…those things feel addicting. I could easily eat a whole box of those in my twenties (and I probably did at some point).

And I’m not telling you that to be funny or dramatic. I’m telling you that because if you’ve ever felt ashamed, frustrated, or completely baffled by your eating habits… I’ve been there too.

This episode is for anyone who’s ever said:

• “Why do I keep doing this?”
• “I was doing so well, and then I blew it.”
• “What is wrong with me?”

And the answer?

Absolutely nothing.

You’re not broken. You’re not weak. And this has nothing to do with willpower.

Welcome to the Eating Habits for Life podcast. I’m Kate Johnston and I’m so glad you’re here with me today. And just a little teaser…hang around until the end of today’s episode if you want to lose weight this summer, so you can finally feel like yourself again. And never have to google, “how to lose weight” again. Sound good? Thought so…let’s dive in.

The Real Reason This Happens (and It’s Not What You Think)

Here’s what most people don’t tell you:
The reason you give in when a craving hits isn’t because you lack discipline.

It’s because your brain has created a pattern, a well-worn neural pathway, that says:

“When I feel [stressed / bored / anxious / overwhelmed / lonely], food makes it better.”

Your brain sees the food as the solution to the “problem.” That “problem” being an uncomfortable emotion.

Cravings are not random.
They’re not evil.
And they’re definitely not some monster you have to fight with every ounce of your strength.

They’re emotional coping mechanisms.
They’re quick-fix solutions your brain has learned to rely on.

Side note: some cravings are from nutritional deficiencies… your healthcare provider can help you with that if you suspect your cravings are from a nutritional deficiency.

A big majority of cravings are emotional, rather than nutritional though. And because they’re often emotional, they turn into habits easily. You feel the uncomfortable emotion and get that craving for a food.

A sequence of events you’ve done so many times that your brain has made super efficient by turning it into a habit. It does that with a mixture of neurons (brain cells), hormones and electrical currents. This forms the neural pathway.

And the more you respond to those cravings, without thinking, without pausing, the stronger the habit becomes. The stronger that neural pathway becomes.

The Sneaky Way it Sabotages Your Progress

Now here’s the kicker.

You can eat all the healthy meals.
You can go for walks, track your macros, drink your water, do everything “right.”

But if you’re still giving in to cravings from stress or boredom or social pressure or just because it’s there… you will stay stuck.

These habits create a slow, sneaky pattern of overeating when your body doesn’t actually need food. Which leads to weight gain. Or keeps you from losing weight, even if you think you’re doing all the right things.

So, you could be having oatmeal with blueberries for breakfast, eating salads with protein on top for lunch, getting your steps in. But if you’re sprinkling in snacking due to cravings, or you’re eating 4 slices of pizza for dinner even though you were starting to feel full at 2, you’ll have a tough time losing weight.

This is the part nobody talks about.
Because diets don’t address it.
Meal plans don’t fix it.
And you can’t just “out-discipline” it.

You have to unlearn the habit and retrain your brain.

The Real Solution to Cravings

The solution isn’t more willpower.

It’s not fighting or resisting those cravings.

It’s seeing them as a clue that something’s up. Your brain or body need something. And they’re trying to let you know.

To help with this, here’s a 4-step process you can start doing today.

The 4-Step Process That Changes Everything

This is the simplified process I teach my clients.

Not always easy. But simple. With consistency though, it becomes easier and then just becomes second-nature.

And then cravings start decreasing. Because you’re breaking the habit and you’re figuring out what your brain and body actually need instead of food, so it no longer needs to give you that feeling of the craving.

Interesting, huh? Okay, here are the 4 steps.

1. Pause when a craving hits

Don’t react immediately.
Just pause for 10 seconds.
That pause alone starts to break the autopilot cycle.

And remember, this craving is just a clue as to what’s going on with you internally.

2. Ask: “Am I actually hungry?”

Like physically hungry.
Stomach growling, low energy, maybe a little irritable.

If the answer is no, ask, “So what’s really going on?”

Stress? Boredom? Procrastination? Loneliness?
Be honest with yourself. No judgment.

3. Figure out what you actually need

Sometimes, yes, it is food. And that’s fine.

But a lot of the time, your body isn’t the one talking. It’s your emotions.

You might actually need rest.
Or a break.
Or a hug.
Or to get out of your own head for five minutes.

The more you practice this, the better you get at hearing the real signal underneath the craving.

4. Make a conscious choice

This is key.

Even if you do decide to eat the cookie… it’s no longer an unconscious, “I couldn’t help myself” moment.

It’s intentional.
And when you eat with intention instead of impulse, something magical happens:

The guilt disappears.
The all-or-nothing mindset starts to fade. (Meaning, you can have just one cookie, rather than the whole box or plate. And, just because you had one cookie doesn’t mean you messed everything up.)
And your relationship with food begins to heal.

What Happens When You Do This Consistently

You’re doing everything “right.” Eating more mindfully. Moving more. Being consistent. But your body isn’t changing the way you expected it to… or at the speed you hoped.

When you practice this process over time, even imperfectly, the shifts are huge.

You stop feeling like food has power over you.
You stop fearing the cravings.
You can keep cookies in the house without the internal tug-of-war.

You start to feel in control, not because you’re “stronger” or “more disciplined,” but because you’ve built a new skill.

You’ve rewired the habit loop.

And the weight?

It starts to come off naturally, because you’re no longer eating when your body doesn’t need it.

No more yo-yo dieting.
No more starting over every Monday.
No more bouncing between restriction and regret.

The Best Part? You Don’t Have to Give up Sweets

Let’s be clear.

This is not about swearing off chocolate for life.

This is not about banning carbs or “being good” forever.

This is about freedom.

Freedom to enjoy food without obsession.
Freedom to eat that chocolate or potato chips, without spiraling.
Freedom to trust yourself around food again.

Because you’re being intentional. Intentional about why you’re eating, how much you’re eating and what you’re eating.

And do you know what? Sometimes that means eating less dinner, so you can feel hungry for that dessert you planned on having.

But always knowing that why you’re eating, how much and what you’re eating is an intentional choice being made by you, and feeling like it’s always YOUR choice, not just automatic and feeling out of your control.

That’s what this work gives you.

Let’s Talk About Cravings and Weight Loss

The problem isn’t knowing what to do. We’re drowning in information. Tracking macros, intermittent fasting, keto diet, plant-based diet… you name it. And YouTube’s got 8 million videos teaching every exercise known to mankind.

The real issue? Bad eating habits that get in the way. (Like cravings that lead to overeating, stress eating, mindless snacking.)

The other issue? Actually DOING the actions that help with weight loss, consistently in real life. With real jobs. Real stress. Real family commitments. And real cravings that hit at 10pm when willpower has left the building.

It’s why most people try-fail-repeat for years. They’re missing the critical piece – a system for breaking old habits and building new ones that actually stick around longer than the bouquet of flowers your friend or significant other bought you.

Think about it. Ever notice how some people seem to maintain their weight without constantly talking about being “good” or “bad” with food? They’re not superhuman. They’ve just built different habits.

That’s exactly why I’m launching The Summer Reset: Break Habits & Lose Weight, which is an intimate 8-week small group coaching program starting in the end of May. I’m only taking 4 women who are serious about making permanent changes.

This isn’t  stick you on a meal plan and rigorous exercise routine nonsense. It’s nothing like your traditional weight loss programs. It’s about breaking self-sabotaging habits and create sustainable ones that lead to natural weight loss… even with your crazy-busy life.

Fair warning though – only 4 spots available because I’m giving each person significant attention to ensure results.

We work together for 8 weeks through weekly coaching calls, simple tools that you’ll have with you for life, and practical habit shifts. No meal plans, no counting, no food rules.

Just real change, from the inside out.

Want first dibs on those 4 spots when doors open? Because once they’re filled, they’re filled.

To get first dibs when doors open, click here to get on the waitlist, also known as the episode description. You can also get on the waitlist by visiting katemjohnston.com/summer

And the first 2 people to join the small group coaching program, will receive a private 1:1 coaching session with me as a bonus.
So get on the waitlist if you’re interested in losing weight this summer and beyond, by addressing the root…the habits.

And if you’re on the fence?

Let me just say this:

You don’t need another diet.
You don’t need more willpower.
You need a process that actually works. For you, your real life, and your real body.

Let’s do this together.