Overcoming Sugar Cravings

Sugar cravings … you’ve had them, we all get them but some of us have these cravings almost every hour of the day. Overcoming these sugar cravings can be a challenge and are what usually sabotages our efforts to live a healthier life, and well, lose weight.

Sugar cravings make us feel out of control and they grab our attention and usually keep us completely distracted until we give in.

Why do we have cravings and how can we work through them? Let’s explore our relationship with cravings, how we can get control back over our eating habits and find freedom from the constant cycle of sugar cravings and binges.

The Science Behind Sugar Cravings

Cravings are more than a desire - they are physiological and psychological phenomena rooted in our biology and emotions. To understand them better, we need to explore the mind-body connection.

Cravings often are part of a response, where certain triggers create a desire for specific foods, especially those high in sugar. The brain’s reward center plays a big role in cravings. The release of dopamine, a neurotransmitter responsible for feelings of pleasure and reward, is closely linked to the satisfaction of cravings. This connection reinforces the neural pathways that lead us to seek out those sugary treats, as our subconscious associates them with a surge of pleasure or happiness.

Strategies for Managing Sugar Cravings

Managing sugar cravings requires a combination of awareness, preparation, and mindfulness. Learning to tell the difference between true hunger and cravings and developing strategies for those cravings is the key to overcoming them.

A technique I like to use is to is the 3 D’s:

·      Drink  ·      Distract  ·      Decide

The next time a craving strikes, start with DRINKING a glass of water.

Dehydration sometimes shows up as hunger or cravings. Next, try to DISTRACT yourself with an activity you enjoy - a walk in nature, a creative project or hobby, or even a brief meditation session. If the craving is still there, make a conscious DECISION. Pause and reflect on whether indulging in the craving aligns with your long-term goals and well-being. This last one, decision, is usually what does it for me. I know I will feel crappy if I indulge, usually for days, so it’s not worth it.

Mindful Indulgence

Enjoying treats without guilt or going off the rails can be tricky, especially if you are addicted to sugar. Some of us can moderate treats and others cannot so then abstinence is best. I always thought I could moderate, but there are some things I just cannot. So, for those things, I abstain.

By paying attention to the treat and if it triggers you to want more (and usually eating it in excess), you should probably avoid it. When thinking about how something makes you feel, pay attention to taste, texture, and the sensation it brings. You’ll find things you need to eliminate because you feel best when you don’t have them.  This will lead to a more balanced and sustainable approach to nutrition and your overall health.

Strengthening Your Defence Against Sugar Cravings

Having strategies for managing cravings is essential, but building a healthy lifestyle with whole foods provides an even better long-term solution. One of the most effective ways to do this is through regular meal planning with whole foods. When you plan balanced, nutrient-rich meals, you’re providing your body with the nourishment it needs, reducing the likelihood of experiencing intense cravings driven by lack of nutrients.

Cravings come in waves and if you can hold-out, they almost always pass in about 20 minutes or so. The more often you resist the cravings, the weaker they get. Win-Win!

Regular exercise and adequate sleep also play big roles in reducing cravings. Physical activity boosts mood-enhancing endorphins and can help regulate appetite, while quality sleep balances hormones that impact hunger and cravings. By taking a whole-person approach to well-being, you’ll squash those cravings even further.

So, next time you feel a craving coming, take a moment to feel it, then tell yourself it will pass. Try a distraction while you wait for it to pass.

NOTE: I am not a food/sugar addictions specialist. I have found that eating a low carb ketogenic diet DRAMATICALLY reduced my cravings to the point where I was no longer stalked by the craving monster 24/7. If you feel you’re addicted to sugar, please seek professional help.