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Cravings can often feel like a relentless hurdle on the journey towards healthier eating habits. For many women, the temptation of a biscuit with a cup of tea or a late-night nibble can be all too familiar. Understanding why cravings occur and how to manage them is crucial in maintaining a balanced diet without feeling deprived. This comprehensive guide delves into the science behind cravings and offers practical strategies to help you conquer them effectively.
Understanding Cravings: Why Do We Get Them?
Cravings are intense desires for specific foods, typically high in sugar, salt, or fat. Unlike true hunger, which arises from the body's need for energy and nutrients, cravings are often driven by psychological factors and environmental cues.
Physiological vs. Emotional Cues
- True Hunger: This is a gradual sensation that can be satisfied by a variety of foods. Physical signs include stomach growling, low energy, or lightheadedness. It's the body's natural signal that it needs nourishment.
- Cravings: These are sudden and intense urges for specific foods, often unrelated to actual hunger. Cravings are typically linked to emotional states or habits and can be triggered by stress, emotions, or environmental factors like the sight or smell of food.
Common Causes of Cravings in Women
- Hormonal Fluctuations: Hormones play a significant role in appetite regulation. During the menstrual cycle, levels of oestrogen and progesterone fluctuate, influencing hunger and cravings. For instance, many women experience increased cravings for sweet or high-carbohydrate foods during premenstrual syndrome (PMS). The NHS explains that hormonal changes can lead to mood swings and appetite changes.
- Menopause: As women approach menopause, declining oestrogen levels can lead to weight gain and altered fat distribution. This hormonal shift may increase cravings and appetite, as noted by the British Menopause Society.
- Stress and Emotional Factors: Stress triggers the release of cortisol, a hormone that can increase appetite and cravings for comfort foods. Emotional eating is a common response to negative feelings such as stress, anxiety, or sadness. The Mental Health Foundation highlights the connection between mental health and eating habits.
- Dehydration: Sometimes, the body misinterprets thirst signals as hunger. Mild dehydration can cause feelings of hunger or cravings for salty foods, as the body seeks to balance electrolyte levels. Drinking enough fluids is essential to prevent this confusion, according to the NHS.
- Lack of Sleep: Sleep deprivation affects hunger hormones like ghrelin and leptin, increasing appetite and cravings for high-calorie foods. A study published in the Journal of Clinical Endocrinology & Metabolism found that insufficient sleep can lead to overeating and weight gain.
Potential Underlying Health Conditions
Persistent or intense cravings might signal underlying health issues, such as:
- Nutrient Deficiencies: Deficiencies in minerals like magnesium or zinc can cause specific cravings. For example, a craving for chocolate might indicate a magnesium deficiency.
- Medical Conditions: Conditions like diabetes or hypoglycaemia affect blood sugar levels, leading to increased hunger and cravings.
If you're experiencing unusual or persistent cravings, it's important to consult your GP to rule out any underlying medical conditions.
Decoding Your Cravings: What Are They Telling You?
Understanding the possible meanings behind your cravings can help you address the root cause rather than just the symptom.
The Nutrient Connection
- Sugar Cravings: May indicate low blood sugar levels or a need for quick energy. Opting for natural sugars from fruits or complex carbohydrates can provide a more sustained energy release.
- Salt Cravings: Could be a sign of dehydration or an electrolyte imbalance. Increasing water intake and consuming foods rich in electrolytes like potassium and magnesium can help.
- Fat Cravings: A desire for fatty foods might suggest a need for essential fatty acids, important for brain health and hormone production.
Emotional Eating
Cravings are often tied to emotions. Recognising this link is key to managing them.
- Comfort and Reward: Foods high in sugar and fat stimulate the brain's reward system, releasing dopamine and serotonin, which can temporarily improve mood.
- Stress Response: Stress can decrease levels of serotonin, leading to cravings for carbohydrate-rich foods to boost serotonin production.
Common Cravings and Potential Meanings
Understanding these potential meanings can guide you to make healthier choices that satisfy your body's true needs.
Taming the Tiger: Strategies to Manage Cravings
Managing cravings isn't about willpower alone; it's about adopting strategies that address the underlying causes.
Mindful Eating
Mindful eating is the practice of paying full attention to the experience of eating and drinking.
Importance of Mindful Practices
- Awareness of Hunger Cues: Helps distinguish between true hunger and emotional cravings.
- Enhanced Enjoyment: By savouring each bite, you increase satisfaction and may reduce the desire to overeat.
- Reduced Emotional Eating: Mindfulness can help you recognise emotional triggers and choose alternative coping mechanisms.
Techniques to Improve Awareness
- Mindful Breathing: Before eating, take a few deep breaths to centre yourself.
- Eat Slowly: Put down utensils between bites, chew thoroughly, and focus on the flavours and textures.
- Mindful Journaling: Keep a food and mood diary to identify patterns between emotions and eating habits. The charity Beat offers resources on mindful eating and overcoming disordered eating patterns.
Prioritise Hydration
Adequate hydration is essential for overall health and can help reduce unnecessary cravings.
Role of Hydration
- Appetite Regulation: Water can help you feel full and reduce the likelihood of overeating.
- Metabolic Function: Hydration is crucial for optimal metabolism, aiding in energy production.
Practical Tips
- Carry a Reusable Water Bottle: Having water readily available encourages regular sipping throughout the day.
- Set Hydration Goals: Aim for at least 6-8 glasses of water daily, as recommended by the NHS.
- Flavour Your Water: Add slices of lemon, cucumber, or berries to make it more appealing.
Address Underlying Needs
Identifying and addressing the emotional or physiological needs behind your cravings is crucial.
Emotional Needs
- Stress Management: Incorporate stress-reduction techniques such as meditation, yoga, or deep-breathing exercises. The Mind charity provides resources for managing stress and improving mental well-being.
- Adequate Sleep: Aim for 7-9 hours of quality sleep to regulate hunger hormones.
- Boredom Busters: Engage in activities that occupy your mind, such as reading, crafting, or exercising.
Healthy Alternatives to Emotional Eating
- Physical Activity: Exercise releases endorphins, improving mood and reducing stress.
- Social Interaction: Spending time with friends or family can fulfil emotional needs.
- Creative Outlets: Activities like painting, writing, or playing music can be therapeutic.
Manage Your Environment
Your environment significantly influences your eating behaviours.
Environmental Strategies
- Keep Unhealthy Foods Out of Sight: Out of sight often means out of mind.
- Stock Up on Healthy Options: Keep fruits, vegetables, and healthy snacks readily available.
- Meal Planning: Plan meals and snacks ahead of time to reduce impulsive eating.
- Mindful Shopping: Shop with a list, and avoid aisles that contain your trigger foods.
Don't Demonise Food
An overly restrictive diet can backfire, leading to increased cravings and feelings of deprivation.
Balanced Approach
- All Foods Fit: Allowing yourself to enjoy all foods in moderation can reduce the "forbidden fruit" allure.
- Mindful Indulgence: If you choose to indulge, do so mindfully, savouring each bite.
- Portion Awareness: Use smaller plates or pre-portion snacks to avoid overeating.
- Positive Relationship with Food: Focus on nourishment rather than restriction.
Fueling Your Body: Nutrition for Craving Control
A diet rich in whole foods can naturally curb cravings by providing the nutrients your body needs.
Importance of a Balanced Diet
Consuming a variety of nutrient-dense foods supports satiety, stabilises blood sugar levels, and reduces the likelihood of nutrient deficiencies that may cause cravings.
Essential Nutrients to Beat Cravings
Including these nutrients in your diet can help control appetite and reduce cravings. The British Nutrition Foundation offers guidelines on balanced eating.
Meal Timing and Frequency
- Regular Meals: Eating at consistent times helps regulate blood sugar levels.
- Healthy Snacking: Incorporate nutrient-rich snacks to prevent excessive hunger.
- Breakfast Importance: Starting the day with a balanced meal can reduce cravings later on.
Craving Hacks: Healthy Alternatives to Satisfy Your Taste Buds
Satisfying cravings doesn't mean you have to compromise on health. Making smart swaps can fulfil your desires while nourishing your body.
Healthy Swap Ideas
Sweet Cravings
- Fresh Fruit with Nut Butter: Apples, pears, or bananas paired with almond or peanut butter provide natural sweetness and healthy fats.
- Greek Yoghourt Parfait: Layer Greek yoghourt with berries and a sprinkle of granola for a protein-packed treat.
- Dark Chocolate: A small piece of dark chocolate (70% cocoa or higher) can satisfy a sweet tooth and provide antioxidants.
- Homemade Smoothies: Blend fruits with spinach and a protein source like yogurt or chia seeds.
Salty Cravings
- Roasted Chickpeas: Toss chickpeas in olive oil and spices, then roast until crispy.
- Kale Chips: Bake kale leaves with a light drizzle of olive oil and seasoning.
- Olives and Cheese: A few olives with a small portion of cheese can satisfy savoury cravings.
- Seaweed Snacks: Dried seaweed sheets are low in calories and high in minerals.
Fatty Cravings
- Avocado Toast: Whole-grain toast topped with mashed avocado, a squeeze of lemon, and a pinch of sea salt.
- Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds provides healthy fats.
- Hummus and Veggies: Dip carrot sticks or cucumber slices into hummus.
- Chia Pudding: Mix chia seeds with almond milk and a touch of honey, let it set, and top with fruit.
Spicy Cravings
- Spiced Nuts: Roast nuts with cayenne pepper or paprika.
- Salsa and Whole-Grain Crackers: A spicy salsa can add zest without added calories.
- Spicy Roasted Vegetables: Season veggies with chilli flakes or curry powder before roasting.
These alternatives not only address cravings but also contribute beneficial nutrients to your diet.
Additional Tips for Managing Cravings
Stay Active
Regular physical activity can help reduce stress and regulate appetite hormones.
- Exercise Variety: Include both aerobic activities and strength training.
- Incorporate Movement: Take the stairs, walk during lunch breaks, or join a local sports team.
Get Support
Sharing your goals with others can provide motivation and accountability.
- Join a Group: Consider community groups or online forums focused on healthy living.
- Professional Guidance: A registered dietitian or nutritionist can provide personalised advice.
Mind-Body Practices
Techniques that promote relaxation can help manage stress-related cravings.
- Meditation: Even a few minutes a day can reduce stress levels.
- Yoga and Pilates: These practices combine physical movement with mindfulness.
- Deep Breathing Exercises: Simple breathing techniques can be done anywhere.
Sleep Hygiene
Quality sleep is essential for hormonal balance and appetite control.
- Establish a Routine: Go to bed and wake up at consistent times.
- Create a Restful Environment: Keep your bedroom cool, dark, and quiet.
- Limit Screen Time Before Bed: Blue light from devices can disrupt sleep patterns.
Conclusion
Cravings are a natural part of life, but they don't have to derail your healthy eating goals. By understanding the causes of your cravings and implementing mindful strategies, you can manage them effectively. Remember, it's not about perfection but about making gradual, sustainable changes that support your well-being. Embrace a balanced approach to eating, where all foods can fit, and focus on nourishing your body and mind.
References
- Beat Eating Disorders. (n.d.). Mindful Eating. Retrieved from https://www.beateatingdisorders.org.uk/
- British Menopause Society. (n.d.). Menopause and Weight Gain. Retrieved from https://thebms.org.uk/
- British Nutrition Foundation. (n.d.). Healthy Eating. Retrieved from https://www.nutrition.org.uk/
- Mind. (n.d.). How to Manage Stress. Retrieved from https://www.mind.org.uk/
- NHS. (n.d.-a). Dehydration. Retrieved from https://www.nhs.uk/conditions/dehydration/
- NHS. (n.d.-b). Live Well: Water, Drinks and Your Health. Retrieved from https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/
- NHS. (n.d.-c). Pre-Menstrual Syndrome. Retrieved from https://www.nhs.uk/conditions/pre-menstrual-syndrome/
- NHS. (n.d.-d). The Eatwell Guide. Retrieved from https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
When new medical studies are released, they can feel full of numbers and complex terms. At SheMed, our role is to help you understand what they really mean for you, your health, and your future.
Recently, Novo Nordisk released the results of the STEER study, one of the most significant pieces of research yet on GLP-1 medicines like Wegovy. And the findings show something powerful: Wegovy is not only about weight loss, it’s also about heart health.
The Big Picture: What the STEER Study Looked At
The STEER study explored how GLP-1 medicines affect heart health in people living with Overweight or Obesity and established cardiovascular disease (but without diabetes).
Researchers compared Wegovy (Semaglutide 2.4mg) with Tirzepatide (Mounjaro). They focused on the risk of serious heart problems, what doctors call “major adverse cardiovascular events” (MACE). These include:
- Heart attack
- Stroke
- Death from heart disease
What They Found
The results were striking:
- For people who stayed on treatment without big gaps, Wegovy reduced the risk of heart attack, stroke, or cardiovascular death by 57% more than Mounjaro.
- When looking at all treated people, even those with breaks in care Wegovy still showed a 29% reduction in these serious events overall.
In short, Wegovy is not only helping people lose weight, it is also showing clear cardiovascular protection, especially when used consistently.
Why This Matters for You
We’ve always known GLP-1 medicines are powerful tools for weight loss, but the STEER study highlights something even bigger: they can also protect your heart. For anyone living with Obesity and cardiovascular disease, this is game-changing.
It also reinforces an important truth - long-term commitment matters most. The people who saw the greatest benefits were those who stayed consistent with their medication. That’s why at SheMed, we design every part of our programme to keep you supported, motivated, and engaged for the long run.
The SheMed Difference: Seeing the Bigger Picture
Medication is only one part of your health journey. At SheMed, we combine Wegovy with wraparound care:
- Regular blood tests to track key markers like cholesterol, blood sugar, and liver health.
- Weekly check-ins and app reminders to help you stay on track.
- Education and content designed specifically for women, covering sleep, hormones, activity, and nutrition.
- Proactive Side effect care and support to keep you comfortable and supported as your body adjusts.
This holistic approach matters because weight loss is just one marker of progress. By running blood tests before starting the programme, at 6 months, and 12 months, we can show you the deeper changes happening inside your body, improvements in cholesterol, blood sugar, and overall metabolic health.
It means you’ll see the true value of GLP-1s, not just in how you look or feel, but in the measurable ways your health is improving and your risks are reducing.
Why Wegovy Through SheMed Makes Sense
At SheMed, we’ve worked hard to make Wegovy accessible and affordable. With static, transparent pricing across doses, our members know exactly what they’re paying. That means no hidden surprises and no price hikes as you move up through titration.
When you combine that cost benefit with the evidence from STEER that Wegovy offers not just weight loss but cardiovascular protection the case for choosing Wegovy through SheMed becomes even stronger.
You’re not just investing in weight management; you’re investing in heart health, future health, and a programme designed to keep you safe and supported every step of the way.
The Future of Health With SheMed
The STEER study is a reminder that the story of GLP-1s is still unfolding and it’s about so much more than weight loss. These medicines are changing how we think about obesity, cardiovascular health, and long-term wellbeing.
At SheMed, we’ll continue to keep you informed as new research emerges, but more importantly, we’ll keep showing you the bigger picture through your own results. With every blood test, every milestone, and every step forward, you’ll see how far you’ve come not just in weight, but in health.
Because at SheMed, you’re not just losing weight. You’re gaining health, protecting your future, and building the strongest version of you.
Wegovy has quickly become a key treatment option in obesity management, particularly for adults living with excess weight and health conditions linked to obesity.
With recent price increases for Mounjaro®, another GLP-1 medication, many patients and healthcare providers are now turning to Wegovy as a strong alternative.
Clinical research shows that Wegovy can deliver significant weight loss results, often comparable to those seen with Mounjaro, making it one of the most effective options currently available.
Recent news and clinical trial data reveal that higher doses of Wegovy specifically at 7.2 mg weekly, have led to average weight loss of around 21% in adults with obesity, with approximately one-third of participants achieving a weight loss of 25% or more over 72 weeks. This is notably greater than the 15% average weight loss seen at the standard 2.4 mg dose.
Latest Clinical Data on Higher Doses
The 2025 STEP UP phase 3b trial evaluated semaglutide at both 7.2 mg and 2.4 mg weekly doses versus placebo in people with obesity who did not have diabetes. The results indicated a clear dose-response effect:
- Mean weight loss was 21% at 7.2 mg, compared to 17.5% at 2.4 mg, and much lower with placebo.
- Specifically, 51% of those on 7.2 mg lost at least 20% of their body weight, and 33% achieved a reduction of 25% or more.
- For 2.4 mg, 35% lost 20% or more, and 17% achieved 25% or greater weight loss.
Regulatory and Safety Considerations
- Novo Nordisk has announced plans to seek regulatory approval for the higher 7.2 mg dose in the EU and other regions in late 2025.
- Safety and tolerability of the 7.2 mg weekly dose were consistent with the known profile of semaglutide, with gastrointestinal side effects remaining most common, except for a low discontinuation rate for adverse effects (about 3%).
- These findings extend the potential of Wegovy for people requiring greater degrees of weight loss, emphasising the dose-dependent effect of semaglutide GLP-1 therapy.
Comparing New findings with Mounjaro
At higher doses (7.2 mg), Wegovy has demonstrated weight loss outcomes that closely mirror those achieved with Mounjaro. Clinical data show an average 21% reduction in body weight over 72 weeks with Wegovy, with around half of patients reaching at least 20% weight loss. By comparison, Mounjaro studies report average reductions of up to 22–23% at higher doses over a similar treatment duration. While Wegovy’s 7.2 mg dose remains under regulatory review and is not yet standard practice, these findings highlight that patients considering a switch may be able to achieve results that are highly comparable to those seen with Mounjaro, offering another strong option in pharmacological obesity management.
Head-to-head style snapshot (72-week outcomes)
In conclusion, if you are considering switching from Mounjaro to Wegovy, now is an excellent opportunity. Wegovy offers a highly effective alternative for weight management with similar clinical results, and - importantly - comes at a considerably lower price, especially as Mounjaro prices are set to rise sharply in the UK from September 2025. Choosing Wegovy can help maintain your weight loss goals while making your treatment more affordable.
If you have any questions or need personalised advice about making the switch, please do not hesitate to contact the Shemed support team at support@shemed.com.
References
- ClinicalTrials.gov. (2024, December 12). A research study to see how semaglutide helps people with excess weight, lose weight (STEP UP) (NCT05646706). U.S. National Library of Medicine. https://clinicaltrials.gov/study/NCT05646706
- Wilding, J. P. H., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., McGowan, B. M., Rosenstock, J., Tran, M. T., Wadden, T. A., Wharton, S., Yokote, K., Zeuthen, N., Kushner, R. F., & STEP 1 Study Group. (2021). Once-weekly semaglutide in adults with overweight or obesity. The New England Journal of Medicine, 384(11), 989–1002. https://doi.org/10.1056/NEJMoa2032183
- Jastreboff, A. M., Aronne, L. J., Ahmad, N. N., Wharton, S., Connery, L., Alves, B., Kiyosue, A., Zhang, S., Liu, B., Bunck, M. C., & Wadden, T. A. (2022). Tirzepatide once weekly for the treatment of obesity. The New England Journal of Medicine, 387(3), 205–216. https://doi.org/10.1056/NEJMoa2206038
- American Diabetes Association (ADA). (2025, June). STEP UP trial: Semaglutide 7.2 mg in adults with obesity without type 2 diabetes [Conference presentation]. ADA 85th Scientific Sessions, Chicago, IL. Retrieved from https://diabetesjournals.org/ (poster abstract ePoster 446-P).
- Novo Nordisk. (2025, June 9). Semaglutide 7.2 mg shows ~21% weight loss at 72 weeks in STEP UP trial [Press release]. Retrieved from https://www.novonordisk.com/