How to Stop Food Cravings During Menopause: Strategies to be Trim and Healthy

Mar 20, 2024 


Apple Podcast - Spotify


Are you a woman over 40 struggling with sugar cravings during menopause? 

You're not alone. 

Many women in this stage of life find themselves battling cravings, weight gain, and frustration with slow progress. 

But don’t get discouraged. In this post, we will explore game-changing strategies to help you gain better control over your eating habits and conquer those sugar cravings once and for all.

Why do I want junk food?

Menopause brings hormonal changes that mess with your body; these changes may cause increased sugar cravings and less willpower. 

They are often a result of your brain seeking a dopamine hit, which highly processed foods provide. The dopamine hit isn’t bad, and you can get it by eating fruits or walking. 


"The key is to realize that your thoughts are actually a part of the problem."


The good news is that you can change your thoughts. 

 You can choose what you think and believe; you don't have to believe everything that comes to mind. Even if your brain is telling you a dopamine hit with a bag of cookies is necessary!


The power lies in becoming aware of your thinking. 


Once you pay attention to these thoughts of longing for junk food, you can trace them to how it makes you feel; those feelings drive you to take action, eventually getting you the results. An empty bag of chips when you only meant to take “a bite.” 


Recognizing this connection is the first step toward regaining control over your eating habits.


The Power of Mindset Shifts

As our bodies change during menopause, so do our thoughts about ourselves and our response to food cravings. 

Do you find yourself feeling at war against food? Do you hate that you can’t seem to stop eating junk when you start?


Let’s get super clear on one thing. Cravings and urges cannot hurt you, but the thoughts you choose to believe about yourself and these urges and cravings can sabotage your success.

I know they feel very strong. I've had them before, but they cannot hurt you. They are just a feeling; it’s the thought behind them that causes the problem.


By adopting a mindset of allowance rather than resistance or indulgence, you can learn to navigate these cravings more effectively. 


Understanding that cravings are fleeting sensations caused by thoughts gives you the power to make healthier choices and break free from the cycle of indulgence and regret. The regret you feel and the guilt and shame you pile on when you are in this cycle of “I’ don’t care” is a miserable and powerless place to stay.


By “giving in,” the result is that you make a decision you really didn't want to make, and it causes you to feel bad physically, regret your actions, feel weak and powerless, and feel like something is wrong with you or you are out of control.


But when you learn the powerful tool of allowing urges without answering them, the urges and cravings actually decrease.


But this takes practice to learn. 


 Practical Strategies for Success

Armed with knowledge and a shift in mindset, it's time to implement practical strategies to combat sugar and junk food cravings. 


Cravings usually last for about 20 minutes unless you think about it continually, so if you can allow that urge to be like a wave in the ocean coming in and then going out. Allowing the craving but not answering, you are wiring out that urge, and you’ll be able to make a better decision for yourself.


You aren’t helping when you suppress the urge or tell yourself “no.” That response usually makes resisting much harder, and you give in.


The second way to deal with urges is to give in or “go with the flow” for convenience's sake.

Giving in is usually a surefire way to make choices that don’t serve your body well or help you reach your weight loss goals.


The third option is the one we will focus on. The way I’ve been able to eliminate my sugar addiction for good. It’s time to learn how to allow an urge or craving. 

First, I want you to become curious and investigate the urge. Become aware of the thoughts causing your desire.

Allowing an urge can be uncomfortable, but it can also be a way to free yourself from that out-of-control feeling around food.

It has helped me immensely to “play it forward” to visualize how I will feel after I give in to the craving. I think about how uncomfortable I will feel and what the compound effect of regret and remorse will have on me. It helps to imagine not answering the urge. How would you feel in an hour or two?


This isn’t an easy habit to build. Be very patient with yourself as you work to be aware of your thoughts, allow urges, and make better choices.


It took me a lot of failed attempts actually to get one win! But that first win left me so powerful that I felt stronger when I faced another craving. 


Another tip that can work is distraction. Distraction techniques such as journaling or physical activity and playing out the consequences of indulging in unhealthy foods can help you gradually diminish the power of cravings and take back control of your health.


While navigating sugar cravings during menopause may seem daunting, it's entirely possible to regain control over your eating habits and achieve your health goals. 

By understanding the root causes of cravings, adopting a mindset of allowance, and implementing practical strategies, you can conquer sugar cravings and pave the way to a healthier, happier you. 

Remember, progress may be slow, but every small victory brings you one step closer to your goals. 


Use the following checklist to stay on track, and don't forget to follow me on social media for more tips and support on your journey to optimal health.

Checklist for Success:

  1. Be curious about the thoughts causing your cravings during menopause.
  2. Shift your mindset from resistance to allowance.
  3. Implement practical strategies such as allowing urges to pass, distraction techniques, and playing out consequences.
  4. Celebrate every small victory and stay consistent on your journey to better health.


Follow me on social media for more tips, support, and inspiration on your journey to conquer sugar cravings and achieve optimal health.





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