If food cravings keep throwing you off track, there’s a simple method that can change everything.
Not by forcing yourself to resist cravings.
But by understanding them.
Because when you do, making the best choice becomes a whole lot easier.
That’s exactly what I’ve been working on with hundreds of clients—helping them recognize the real reason behind their cravings so they can finally lose weight without feeling like they’re constantly fighting themselves.
And so far, it’s been incredibly effective.
Why Food Cravings Hit (and What to Do About It)
If you’re trying to lose weight—or just be more mindful of what you eat—cravings are inevitable.
Maybe you crave something sweet after dinner. Maybe it’s salty snacks when you’re stressed.
For me, Friday nights mean pizza cravings.
It’s a ritual in my house. The week is winding down, the stress is settling, and after a few days of eating in a calorie deficit, my brain is ready for it.
But what if that moment—the one where you give in to a craving—is the thing holding you back?
How do you change that?
That’s where the Five-Minute Method comes in.
The Five-Minute Method
The concept is simple:
Before acting on a craving, wait five minutes.
And during those five minutes, ask yourself these three questions.
Question #1: Is it hunger or is it anxiety?
Pause for a moment.
How does your body actually feel?
• Is your stomach empty, or is your mind racing?
• Are you craving food… or are you craving comfort?
For me, Friday night pizza isn’t just about food.
It’s about the experience—gathering around, putting something on TV, and relaxing with my family. Over time, my brain has connected pizza with that feeling, making it feel like the obvious choice.
Your craving might be different. Maybe it’s ice cream when you’re stressed. Maybe it’s chips when you’re bored.
But here’s the thing—most cravings aren’t just about food. They’re about dopamine.
That quick hit of pleasure your brain is looking for.
And often, stress is what triggers that need.
But we don’t always recognize stress for what it is.
We think stress means feeling overwhelmed. But really, it’s more subtle than that.
Every time you check social media, your brain compares your life to someone else’s.
Every time you check an email, your brain briefly shifts into “work mode.”
Even when you’re off, your brain is on.
That creates a low-grade stress that builds up in the background.
By the time your craving hits, it’s not just about food. It’s about relief.
And if that’s the case?
Food won’t actually solve the problem.
Question #2: What’s a solid trade-off or win-win scenario?
Let’s say you decide to eat the food you’re craving.
What’s the trade-off?
• Would just a bite satisfy you?
• What’s the smallest version of this craving that still feels good?
Here’s the truth: The first bite always hits the best.
The second? Still pretty good.
But by the third or fourth, you’re often just eating out of habit.
This is something I realized when I quit drinking.
I was listening to the Rich Roll podcast, and he was talking with another guy about sobriety. They both noticed the same pattern—after the first couple of drinks, they weren’t actually enjoying it more.
They were just chasing the feeling of those first two drinks, even though the next ones never delivered.
That hit home for me.
For years, I thought I wanted another drink because I was having a great time.
But in reality, I was just trying to keep the good times going, even when the moment had already peaked.
The same thing happens with food.
At some point, the pizza, the Oreos, or whatever you’re craving… it stops being exciting and just becomes food.
Recognizing that moment—where the pleasure drops off—helps you make a better decision.
Question #3: What could you have done differently to set yourself up for success?
Cravings don’t just appear out of nowhere.
Most of the time, something led up to it.
• Did you eat enough earlier in the day?
• Did you get enough sleep?
• Did stress pile up all day until your brain just needed a break?
Because if your body is genuinely hungry, the craving makes sense.
But if it’s just stress or boredom, food won’t actually fix it.
One of the biggest mistakes I see? People trying to “tough it out” in a calorie deficit but failing to plan for how to feel full.
If you’re constantly fighting hunger, it’s just a matter of time before your willpower runs out.
That’s why planning your meals makes such a big difference.
• Prioritizing protein and fiber keeps you full.
• Adding in low-calorie, high-volume veggies prevents hunger from creeping in.
• Taking short walks throughout the day helps manage stress, so food isn’t your only dopamine source.
Once you start making small adjustments like these, cravings become a whole lot easier to manage.
Cravings Are Just Another Decision
When you start asking these questions, something interesting happens.
Cravings stop feeling like this impossible force pulling you in.
Instead, they become just another decision.
And most of the time? You won’t even need the full five minutes.
Because by the time you’ve thought through these questions, you already know what the right choice is for you.
If this approach makes sense to you—if getting to the root of the problem feels like a better way to lose weight—I’d love for you to check out my program.
The first seven days are free, so you can see if it works for you.
And if you’re ready to stop fighting food cravings and start understanding them, this method might be exactly what you need.
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