I liked the thought I read a few weeks ago that applies to this as well, cravings come on suddenly while hunger builds gradually. Taking a moment to just considering that aspect of it gives me time to think. As an emotional eater, knowing I am in  control of the situation helps me have more control over what I eat and when I eat it. Also feeling sick after eating to many foods high in fat or sugar helps me remember they aren't good for me anyway and I just will feel lousy which is a good deterrent.

This is pretty similar to the behavior described in the book Mindless Eating. It studies how certain situations make people eat what they eat and how much. Very interesting. That was one of the "triggers" for my weight loss: once I knew what situations would likely make me want to eat, I could figure out how to avoid them, distract myself, or just drink a bunch of water. I've kind of slipped off the bandwagon lately, so this is a great reminder of what I need to be doing! Just yesterday, I let one of the eating triggers have power and because of it, I went over my goal calorie amount. Thanks for this post! I have control over what I eat!!!

"cravings come on suddenly while hunger builds gradually"

No. Really, no. Hunger can indeed come on suddenly, or it may come on gradually but you don't take conscious notice of it until it gets to a certain point. And cravings can indeed appear gradually. In any case, if you can't easily tell the difference between a craving and a physical need for food, you have some very serious issues.

I suppose it's different for everyone, sbrilliant. I know personally my cravings are sudden, I want it and I want it now! Cravings usually occur either when I'm stressed or sad or just because I saw it on TV or in a magazine or smelled something good. Where as hunger is gradual, I feel kinda hungry, I get a little more rumbly, I'm a bit more hungry, I'm really hungry, I'm starving, I NEED FOOD!!! lol And sometimes me being hungry leads to me having cravings, so I really think it's normal to get them mixed up because sometimes they go hand in hand.

Whenever I feel hungry or get a craving I think when was the last time I ate? What did I eat? Does my body actually need something right now or do I just want it? That was a big thing for me, learning the difference between need and want, and sometimes, like I said before, they go together, I need food so I want food.

I agree! Hunger and cravings are often confused and can occur together. In fact, learning to tell the difference is an important first step to developing a long term healthy approach to eating.

I've written a few articles for CC in the past that might be helpful:

Check Your Fuel Guage: http://caloriecount.about.com/check-your-fuel-gauge-before-y ou-b407292

Coping with Head Hunger: http://caloriecount.about.com/coping-head-hunger-b414384

Handling Holiday Head Hunger: http://caloriecount.about.com/handling-holiday-head-hunger-b 538582

And yarper, you may want to try making this little tweak to your mantra "I have control over what I eat!" Instead, say, "I am in charge of what I eat." this small change takes it from willpower (a finite resource) to decision-making - and unlimited capacity that will serve you in any circumstance.