Stephanie Rumble, founder of Bright Red and host of the Style for Life podcast, shares her expert insights on how to manage food cravings—a challenge faced by many on the journey to better health and wellness. Drawing on her extensive experience as an Accountability Coach and wellness educator, Stephanie offers practical, down-to-earth strategies to help people take control of their relationship with food.

Managing cravings isn’t just about willpower—it's about understanding the underlying causes, both physical and emotional, that drive us towards unhealthy choices. By developing awareness and using proven strategies, you can make positive changes that last. For those looking for extra support, Bright Red offers professional accountability coaching to help build sustainable lifestyle habits.

Understanding What Are Cravings and Why They Happen

Food cravings are intense desires for specific foods—often unhealthy ones—that can feel difficult to control. They differ from genuine hunger and can be triggered by factors such as:

Hormonal fluctuations
Emotional states
Stress and fatigue
Nutritional imbalances

A woman stands between illustrated thought bubbles showing food cravings on one side (chocolate, fries, soda) and mind-body causes (hormones, emotions, stress, nutrition) on the other. — Food cravings are often linked to stress, emotions, and hormonal changes.

For women, hormones often play a major role in cravings, particularly around the menstrual cycle, pregnancy, or menopause. The brain's pleasure and reward centres light up when cravings strike, making them harder to resist. Recognising that cravings stem from both biological and emotional responses can help reduce guilt and create a starting point for change.

The Link Between Emotional Eating and Food Cravings

Many cravings are connected to emotional eating—using food to manage feelings such as stress, anxiety, boredom, or sadness. Instead of addressing the root cause, people often turn to comfort foods that provide only short-term relief.

“You’ll find that the more you don’t eat things that don’t serve you, the less you’ll want to eat them.” ~ Stephanie Rumble

Some individuals find that developing healthier coping strategies—such as journaling, reaching out to a friend, or engaging in physical activity—can help shift the focus away from food. Building emotional resilience takes time, but new patterns can gradually replace old habits.

For those who feel they may benefit from peer support for emotional or compulsive eating, Overeaters Anonymous is another helpful resource to explore. If you’ve ever wondered how to stop yourself from eating junk food, increasing awareness is a crucial first step.

Bright Red also offers wellbeing education workshops to help individuals and teams build resilience and manage stress—essential foundations for reducing emotional eating.

How to Stop Junk Food Cravings Before They Start

To stop junk food cravings, it’s helpful to proactively shape an environment and lifestyle that reduces triggers:

Stay hydrated—thirst is often mistaken for hunger
Prioritise sleep—fatigue can increase cravings
Eat regular, balanced meals with protein
Distract yourself: even a short 15-minute walk can reset your focus

A smiling woman in a coral blouse and cream shorts stands between two tables—one with healthy foods like fruit, nuts, and tea, and the other with junk food including donuts, chips, and sweets—symbolising the choice between wellness and cravings. — Balancing cravings starts with small, daily choices. From staying hydrated to choosing nourishing foods, each decision supports your wellbeing and helps reduce the pull of unhealthy snacks.

Many people also struggle with how to stop craving carbs. Including adequate protein and healthy fats in meals helps stabilise blood sugar, which can reduce carb-heavy cravings.

“I don’t want to see my clients again. I want them to be in a good place for the rest of their lives.” ~ Stephanie Rumble

Cravings often thrive when we are overtired, overwhelmed, or undernourished. Small, consistent daily actions can prevent these moments from derailing your health journey. It’s helpful to approach setbacks with self-compassion—they’re opportunities to learn, not failures.

Foods That Stop Cravings Naturally

Certain foods can help curb cravings by keeping you fuller for longer:

High-protein snacks like Greek yoghurt or boiled eggs
Fibre-rich foods such as vegetables and whole grains
Healthy fats from nuts, seeds, or avocado

Incorporating these foods that stop cravings into your daily routine helps stabilise blood sugar and maintain steady energy levels. Eating well doesn’t need to be complicated—simple, whole foods can make a real difference in controlling snack cravings and preventing emotional eating.

If you’re looking for the best way to stop craving food, focusing on meals rich in nutrients, variety, and balance may help.

What To Do If You're Hungry or Just Craving?

One powerful skill in managing cravings is learning to distinguish true hunger from emotional or habitual eating. Ask yourself: "Would I eat a piece of fruit right now?" If the answer is yes, you may be truly hungry. If not, it’s likely an emotional or habitual craving.

“Cravings thrive when we’re tired, stressed, or undernourished.” ~ Stephanie Rumble

Tuning in to your body’s signals allows you to respond more mindfully. Over time, this becomes second nature, helping you stay aligned with your health goals. These reflections can also help you better understand how to satisfy hunger in a nourishing way.

How to Get Rid of Cravings for Sweets

To get rid of cravings for sweets, you could try:

Swapping milk chocolate for dark chocolate
Choosing naturally sweet fruit
Keeping blood sugar steady with balanced meals

A cheerful woman in a white bathrobe and towel playfully holds two pink donuts over her eyes while surrounded by an overwhelming variety of junk food, including burgers, fried chicken, fries, milkshakes, and colorful desserts. — Cravings for sweets can feel impossible to resist, but small swaps—like fruit or dark chocolate—help tame the urge while supporting better balance.

Sweets cravings are often tied to fluctuating blood sugar or emotional comfort. With consistent practice and strategic choices, it’s possible to reduce both the frequency and intensity of these cravings.

How to Control Cravings for Weight Loss

Managing cravings plays a vital role in achieving and maintaining weight loss. Some effective approaches include:

Planning meals and snacks in advance
Allowing occasional treats to prevent feelings of deprivation
Practising mindful eating to stay present with food choices

By addressing the underlying cause of food cravings—whether stress, fatigue, or emotional triggers—you can make healthier choices more easily. For those looking for practical tips to curb appetite, regular small meals and structured routines can help.

Achieving personal wellbeing is often about more than just nutrition—it's also about feeling good in your own skin. For those who want to boost their confidence and reflect their inner transformation outwardly, Bright Red also offers personal styling consultations to help you look and feel your best as you progress in your health journey.

Healthy Snacks to Curb Cravings

Keeping healthy snacks to curb cravings on hand can help you make better choices. Some nourishing options include:

Air-popped popcorn
Raw nuts in moderation
Vegetable sticks with hummus

The goal isn’t restriction—it’s about having satisfying, balanced options that support your wellbeing.

Why Do I Crave Certain Foods?

Understanding the cause of food cravings allows you to address them effectively. Cravings may stem from:

Persistent snacking habits or what some describe as compulsive eating
Hormonal changes
Emotional stress
Nutritional gaps

Keeping a food and mood diary may help identify patterns, giving you insight into how to break the cycle.

What Helps with Food Cravings Long-Term?

Sustainable strategies that help with food cravings often include:

Reducing stress through relaxation and gentle movement
Prioritising sleep and emotional wellbeing
Cultivating a positive mindset and considering accountability coaching for added support

Cravings may not disappear overnight, but small, consistent improvements can lead to lasting success. If you're wondering how to stop craving, these practical steps can help you take control.

Addressing Eating Anxiety and Mindset Blocks

Some people experience eating anxiety—feelings of guilt or stress around food—that can contribute to disordered patterns such as binge foods or excessive snacking. Working on reframing your thinking and building a healthier relationship with food can be transformative.

Mindfulness techniques, practicing gratitude, or simply being kind to yourself around food choices can help ease eating anxiety and restore balance.

For those interested in building mental resilience alongside nutritional wellbeing, Bright Red offers resilience training workshops tailored to individuals and organisations.

New Zealand Statistics on How to Manage Food Cravings

The scale of the issue in New Zealand highlights why learning how to manage food cravings is essential:

One in three adult New Zealanders (over 15 years) is classified as obese (approximately 33%). This makes New Zealand the country with the third highest adult obesity rate in the OECD (source).
About 11% of New Zealand children are classified as obese (source).
The adult obesity rate in New Zealand is 32.99%, ranking 31st in the world (source).
34.5% of adult women and 33.4% of adult men in New Zealand are living with obesity (source).

These figures demonstrate the importance of education, support, and practical tools to help individuals regain control over their eating habits.

Final Thought: Taking Charge of Your Cravings

Learning how to manage food cravings is not about achieving perfection—it’s about making progress. By understanding your triggers, choosing nourishing foods, and adopting supportive lifestyle habits, you can create lasting change.

Remember, you don’t have to navigate this journey alone. Stephanie Rumble and Bright Red offer compassionate accountability coaching to help you overcome challenges and regain confidence in your health.

Green chalkboard-style graphic with a yellow lightbulb illustration, the word "Mindset" in bold white text, and a quote from Stephanie Rumble, founder of Bright Red, about the importance of mindset in weight management. Stephanie stands smiling on the right in activewear. — For Stephanie, mindset is the key to sustainable health and lasting results.

To explore how Stephanie can support you further, including public speaking on wellbeing, resilience, and personal development, visit the Bright Red's Speaking Services.

For personalised support, visit the Bright Red Accountability Coaching page and start your journey today.

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Frequently Asked Questions

What are food cravings and why do they happen?

Food cravings are intense urges for specific foods, often triggered by emotional, hormonal, or environmental factors. They are different from genuine hunger, which is the body's need for nourishment.

Cravings can be influenced by stress, lack of sleep, hormonal fluctuations, or even dehydration. Understanding the root cause can help you better manage and reduce them over time.

How can I tell if I'm really hungry or just craving something?

One simple way is to ask yourself if you’d eat something healthy like fruit or a boiled egg. If the answer is yes, you’re likely hungry. If not, it’s probably an emotional or habitual craving.

Learning to tune into your body’s signals helps you respond appropriately and avoid unnecessary snacking. This awareness can be strengthened through practice and mindfulness.

What causes emotional eating and how can I stop it?

Emotional eating is often triggered by stress, boredom, or negative emotions, leading people to use food for comfort. It rarely satisfies true hunger and can create a cycle of guilt.

Developing healthier coping strategies—such as exercise, relaxation techniques, or talking to someone—can help shift the focus away from food. Bright Red's wellbeing workshops also offer practical tools to help manage stress and emotional triggers.

Why do I crave sweets and carbs, especially when I'm tired?

Cravings for sweets and carbs are often linked to dips in blood sugar or low energy levels. When you're tired, your body seeks quick energy sources, like sugar or refined carbs.

Balancing your meals with protein, healthy fats, and fibre can help stabilise blood sugar and reduce these cravings over time.

Can stress really increase food cravings?

Yes, stress can significantly increase food cravings by triggering the release of cortisol, a hormone that can drive hunger and comfort eating behaviours.

Learning stress-reduction techniques such as mindful breathing, physical activity, or even seeking support through accountability coaching can help manage stress and its impact on your eating habits.

What are some healthy snacks to stop cravings?

Healthy snacks that can help curb cravings include nuts, seeds, yoghurt, vegetable sticks with hummus, or fruit. These foods provide nutrients that help you feel fuller for longer.

Having satisfying, balanced snacks on hand can prevent the temptation to reach for processed or sugary foods.

How can I reduce cravings for junk food?

To reduce junk food cravings, focus on consistent meal times, balanced nutrition, staying hydrated, and getting enough sleep. These small steps help regulate your appetite and mood.

It can also help to limit the availability of junk food at home and replace it with healthier options you enjoy.

Does sleep really affect my cravings?

Yes, poor sleep can disrupt the hormones that control hunger and fullness, making you more prone to cravings, especially for high-calorie foods.

Prioritising quality sleep can make a noticeable difference in your ability to manage food cravings and support your overall wellbeing.

Is it normal to experience stronger cravings during certain times of the month?

Absolutely. Many women experience stronger cravings during their menstrual cycle due to hormonal changes. These cravings are particularly common in the lead-up to menstruation.

Understanding this pattern can help you plan ahead with nourishing food choices and self-care strategies to stay on track.

How can accountability coaching help with cravings and weight management?

Accountability coaching provides personalised support, helping you identify triggers, build healthier habits, and stay motivated. It's not about strict dieting but about gradual, sustainable change.

Bright Red’s accountability coaching helps clients reshape their mindset, improve consistency, and gain the tools to manage cravings effectively.