She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Next time food cravings strike, don’t reach for a snack, reach for your walking shoes and take a Crave-Crushing Walk. Here’s what you need to know.
‘Picture the scene… you’re at home, the TV’s not grabbing your attention, the laundry’s done, and the kids are happily off in their own worlds. For the first time all day, you’ve got a moment of stillness, peace and quiet.
But then comes that familiar urge. With nothing to fill the void, your brain starts scanning for quick dopamine hits. And right on cue, it whispers, “How about a snack?” So, you drift into the kitchen, stick the kettle on, and while you wait, you casually open the fridge or start rummaging through the cupboard. Even if you’re not hungry, food feels like a quick fix – a reward.
That’s your brain craving stimulation, not sustenance. And when you give in to it, there’s that short, sugary high… followed all too quickly by the crash. Not just physically, but emotionally. The guilt creeps in, especially if you’ve been trying to eat better. And worse still? You’re right back where you started—bored and unfulfilled.
Now, imagine flipping that script. Instead of heading to the kitchen, you grab your trainers and go for a walk.’
They’re the words of Mark Bohannon, Chief Experience Officer at Ultimate Performance, one-to-one personal training, and a huge fan of walking when cravings strike. ‘I don’t see the psychology behind walking as a strategy to beat food cravings, boost your mood, and sidestep guilt talked about anywhere near often enough,’ he told me.
Why a Crave Crushing Walk Works
For starters, removing yourself from the vicinity of the fridge makes you less likely to end up in it. ‘Walking creates space – both literally and mentally. It gives you time to check in with yourself and ask, “Am I really hungry, or just looking for a hit of something?” Nine times out of ten, it’s the latter,’ says Mark.
Taking a walk when cravings hit also helps you reinforce a powerful message: I can take control of my choices. ‘That’s a huge win,’ says Mark. ‘And that sense of self-respect? It’s far more satisfying than anything you’d find at the back of the snack cupboard. By choosing movement over mindless snacking, you avoid that spiral of guilt that often follows a binge.’
5 Ways to Power Up Your Crave-Crushing Walk
And while any walk will help create that space Mark mentioned, there are a few ways to enhance the impact of your stroll. Keep these points in mind…
1. Any Walk Is a Good Walk
Don’t put things off because there’s only a short time before it gets dark or your favourite show starts. ‘Even ten minutes outside can completely change your headspace,’ says Mark.’ Walking triggers a release of endorphins – the body’s natural mood boosters – and helps distract your brain from that “need to eat” loop. Movement gives your mind a new focal point: the rhythm of your steps, the change of scenery, the sounds around you. That simple shift in attention can be enough to override a craving.’
2. Pick the Best Route
It’s going to be a lot harder to ignore your craving if, during your walk, you pass three corner shops that sell chocolate, a chip shop and a pub! Try to find a route that avoids potential temptations.
There’s an Added Bonus
An after-dinner walk isn’t just good for fighting cravings; walking after meals may help lower your risk of diabetes, according to an analysis of research from experts in Ireland. They found that even just a short walk taken within 60-90 minutes of eating helped lower blood sugar and insulin levels, reducing the risk of type 2 diabetes.
3. Get the Speed Right
In one study examining the impact of exercise on suppressing cravings, researchers found that walking at a pace similar to that of someone about to miss the bus, but not so fast as to leave you out of breath, for 15 minutes had a positive effect on stopping cravings.
4. Don’t Fall for the MLE
Keeping the speed steady can also help reduce the risk associated with this sneaky way of thinking that can derail your good intentions. The MLE – or Moral Licensing Effect – is a psychological phenomenon where doing something good gives us more leeway to do something bad, and the faster you move, the more likely this might be. Also, don’t think of your walk as a way to earn whatever you’re craving; instead, it’s a way to strengthen your belief that you can handle them again in the future.
Related Read: Do you find you eat more when a food is healthy? You could be falling for the health halo.
5. Ask the Important Questions.
Cravings rarely happen for no reason. You might be feeling stressed, tired, or lacking something in your diet or life. Feeding a craving with food only ever disguises it; it doesn’t get to the bottom of what’s causing it.
So, spend some time on your walk thinking about that. Why are you craving chocolate, crisps or that glass of wine and then consider how you might treat the cause and emotions behind your feelings. If you need a little help, our guide to the 7 Questions That Can Cut a Craving might help you pinpoint the problem.
And that’s it – it couldn’t really be simpler. Pop on your shoes, head out the door, and you’re done – but think what changes it might make to your mind and body.