The 3 S’s of dealing with cravings

By February 11, 2020 No Comments


I know you crave “junk food” from time to time… or maybe all the time. No judgement!! I personally LOVE sweets… chocolate, cookies, brownies… you name it. Now that we both drooling, we need to come to an understanding that no food is “bad” and it is okay to indulge…. sometimes. It is important to come to the realization that you can “eat whatever you want” but there needs to be some guidelines. (keep reading for the details on those guidelines. I got you, boo.)

As you may (or may not) already know, I come from a career as an addiction counselor. I am pretty well versed in cravings and behavior change and coping skills that have also served clients in my current business as your go to weight loss coach!

Cravings are those inevitable feelings of “I haveeee to have that!!” and “I neeeeeed it”

Cravings occur all the time and for a number of things – drugs, food, sex… etc. I know you know what I am talking about, right?

Important note to consider: cravings truly only last for less than 2 minutes (usually somewhere around 30 seconds).

Here is the 3 S process I have designed to help you deal with cravings in a way that will make you feel really good AND help you stay on track with your health.

  1. Skip- The first step to take is to SKIP. What can you do to occupy your brain to get it off the craving? What activity can you do or who can you call to get you through the next 2 minutes. Distraction and redirection are great tools! Examples: read a book, go for a walk, count to ten, call a friend, drink some water,
  2. Substitute- If skipping just doesn’t cut it (which happens.. we deal), we move to substitution. What can you have that is a healthier substitute of the thing you are craving? Example: pretzels instead of chips, froyo instead of ice cream, protein cookie instead of  “real” cookie, protein shake (in craving flavor) instead of _____.
  3. Small amounts-  When all else fails.. you have tried to skip… you have tried a substitute… but it just ain’t cutting it…. have the thing you are craving!! I will tell you right now deprivation over a long period of time doesn’t only not work, but it can lead to binging and really falling off track down the road. I want you to enjoy food. I want you to eat without guilt. Sometimes you just need to satisfy a craving by eating the thing our brain wants. Sooooo… when you do, please use these guidelines: smaller amounts (you don’t need that whole sleeve of girl scout cookies) and decreased frequency (1-2x a week is one thing… it does not need to happen every day).


If you have trouble fighting your cravings or if you can’t shake the guilt, it may be a good idea to hire a coach. You probably need an outside point of view to help you work some stuff and stay accountable. (All of the most successful people have coaches, so it is most certainly not a sign of failure or weakness).  If you have tried and tried to deal with cravings (or eating well in general), but it just doesn’t seem to be working… could be time for coach to come in and help.

You can always reach out to me at coachsarah@gem-fitness.com if you need help with anything. I would love to chat with you!!

Have you taken the 14 Days to Less Fat and More Confidence Challenge yet?!

This challenge is a great with to get some accountability, pointers, help, etc. so that you can build a solid foundation for permanent results. Check out the link for all the details.

You can click here to take the 14 day challenge! Oh… yeah… did I mention it is FREE?! What a great way to start making a change than that?!

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