Cravings, Setbacks, and Self-Compassion: The Real Road to Food Freedom

How to Turn Obstacles into Opportunities on Your Journey Away from Sugar

Everyone who’s tried to break free from sugar knows the drill: you’re doing great, then a craving hits, or a stressful day leads to a binge. It’s easy to feel defeated—but what if these moments are actually the keys to your transformation? Molly Carmel’s 'Breaking Up With Sugar' and countless recovery stories show that cravings and setbacks are not failures, but opportunities to build resilience, self-understanding, and deeper healing. 2 4

The blog explores the neuroscience of cravings—how they rise and fall like waves, peaking in intensity but always fading if you can ride them out. Carmel introduces 'urge surfing,' a mindfulness technique that teaches you to observe cravings without judgment and let them pass. This builds mental strength and reduces the power of old habits. Setbacks, meanwhile, are reframed as learning moments. Instead of self-criticism, Carmel advocates for self-forgiveness and curiosity: What triggered the slip? How can you support yourself next time?

Support systems are another pillar of success. Whether it’s a friend, a support group, or a therapist, having someone to reach out to during tough times doubles your chances of getting back on track. Real-life examples in the book show that connection is the antidote to shame and isolation. 4

The blog concludes with practical tips: keep a cravings journal, practice urge surfing, celebrate non-scale victories, and lean on your community. The road to food freedom is rarely straight, but every detour can bring new insight and strength. With self-compassion as your guide, you can turn every craving and setback into a step forward.