Despite the best of intentions, you may find it hard to hold back on sweets when you're walking down the cookie aisle, going out for coffee, or enjoying Thanksgiving and the winter holiday season. After all, we’ve got the entire rest of the year to eat healthy, right?
Getting over a sweet tooth isn't just a matter of willpower. Once our bodies become accustomed to the quick (but all-too-temporary) energy and mood boost that comes with consuming sugary foods, it becomes a go-to coping strategy when we’re feeling down or exhausted. Unfortunately, when that sugar spike fades, we might leave feeling worse than we did in the first place.
So, how do you break a bad sugar habit when it's taking a toll on your diet? Try these six hacks when the cravings come calling.
Are you really hungry? Or are you just feeling down? Really excited? Stressed? Bored? Do you feel obligated to indulge at dinner because everyone else is? Pausing for a few moments of self-reflection to recognize what’s really driving your sugar craving can help you make better choices.
Thirst is often mistaken for hunger or a need for carbs. When the sugar cravings hit, drink a full glass of room-temperature water, then wait 10 minutes to see if the urge subsides
Sugar cravings can potentially pass after 15 or 20 minutes. Do something easy and enjoyable to take your mind off of them, like going for a walk, calling a friend, or working on a hobby.
Although this may sound too obvious to be considered a “hack,” simply not having easy access to sugar-laden foods and drinks can go a long way toward lowering consumption, which can reduce your cravings over time. Are you really going to get in your car, fight traffic, and wait in the grocery store checkout line just to grab a candy bar? Sometimes the best way to beat cravings is to make giving in to them more trouble than it's worth.
Reducing your overall carb intake in favor of healthy fats and foods high in protein will help stabilize your blood sugar levels over time, which can reduce both the strength and frequency of sugar cravings. In addition, incorporating foods such as eggs, nuts, avocados, and lean cuts of meat (pork tenderloin, skinless chicken, cod, etc.) will keep you feeling full longer. Don’t have the time or energy for planning balanced meals? Give meal planning services a try!
Feelings of guilt, shame, or lacking self-control are common craving triggers, too. Don’t fall into the trap of thinking, “I’ve already blown my diet for the day. Why not indulge some more?” Everybody caves sometimes, but letting perceived feelings of failure continue to drive your actions only makes the cycle harder to break. Instead, have compassion for yourself: “I probably shouldn’t have had that slice of cake for breakfast, so let's focus on eating healthy for the rest of the day.”
Of course, before making any drastic changes to your diet, always consult your doctor — especially if you have underlying conditions such as diabetes, metabolic syndrome, or other conditions with a strong relationship to blood sugar.
Otherwise, if you're just trying to keep your love of ice cream in check, these strategies should help you stay sugar-free.
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