We all know about the negative effects of sugar, weight gain, increased blood pressure and cholesterol levels — plus a higher risk for diabetes, cancer and heart disease. But how to break the sugar addiction and end the sugar cravings, for good?
Sugar is of little to no value to the body. In fact, it can potentially be problematic even for those who aren’t addicted to it, raising the risk of cardiovascular problems, obesity, and metabolic disorder, among other health conditions. Below are some simple ways to break the sugar addiction and end your sugar cravings.
1. Give in a Little
Eat a bit of what you’re craving, maybe a bite-sized cookie or a small candy. Enjoying a little of what you love can help you steer clear of feeling denied.
2. Grab Some Gum
If you want to avoid giving in to a sugar craving completely, try chewing gum. Research has shown that chewing gum can reduce food cravings.
3. Reach for Fruit
Keep fruit handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. Have them handy so you reach for them instead of reaching for something sugary.
4. Get Up and Go
When a sugar craving hits, walk away. Take a walk around the block or do something to change the surroundings, to take your mind off the sugary food that you’re craving.
5. Choose Quality Over Quantity
If you crave something sweet, pick a nutritious sweet food. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy. Don’t swear off favorites — you’ll only come back for greater portions. Learn to incorporate small amounts in the diet, but concentrate on filling your stomach with less sugary yet healthier options.
6. Eat Regularly
Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger. Instead, eating every three to five hours can help keep blood sugar stable and help you, avoid irrational eating behavior. Your best bets? Choose protein, fiber-rich foods like whole grains.
7. Skip Artificial Sweeteners
Artificial sweeteners may sound like a great idea, but they don’t lessen the sugar craving and haven’t demonstrated a positive effect on obesity.
8. Reward Yourself
The reward to you, for successfully managing sugar craving could be large or small. Remember why you’re working on it and then reward yourself for each successful step.
9. Slow Down
For one week, focus on your sugar cravings and think about what you’re eating. Diet disorder often results from lack of planning. So, slow down, plan, and eat what you intend to eat, instead of eating when you’re desperate.
10. Get Support
Many people turn to sweet foods when they’re stressed, depressed, or angry. But food doesn’t solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
11. Mix It Up
You may need more than one strategy to hinder sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. What’s important is to have a ‘bag of tricks’ to try. To tame sugar cravings, you really need to figure out what works for you.
