How to Ignore Sugar Cravings and Beat Your Sweet Tooth
As someone that battles sugar cravings constantly, the topic of how to ignore or overcome them is a topic close to my heart.
It can be next to impossible to resist the temptation to indulge in sugary treats at times.
You’re not alone. Many people struggle with sugar addiction and find it challenging to break free from their cravings.
A personal approach is to allow myself a ‘cheat day’. Knowing that I don’t have to ignore my sugar cravings on Friday makes is easier to resist temptation during the week. I also have a rule not to eat anything after tea. This reduces my sugar cravings by making the evenings a no-snack zone.
Below are five practical tips that you can use to overcome your sugar cravings and stay on track with your health and fitness goals.
Beat Sugar Cravings by Eating a Balanced Diet
One of the most effective ways to beat your sugar cravings is to eat a well-balanced diet that includes plenty of protein, fibre, and healthy fats. These nutrients help keep you full and satisfied, reducing your cravings for sugary snacks and desserts.
On the opposite side of this, eating hyper processed foods with high sugar and carb levels will leave you constantly hungry. It is the crash from sugar via bread, potatoes and white rice that triggers the need to snack.
I put it like this:
“You are not eating carbs (sugars) because you are hungry, you are hungry because you chose to eat carbs”.
Stay Well Hydrated
Sometimes, we mistake thirst for hunger, leading us to crave sugar instead of water. Drinking plenty of water throughout the day can help keep you hydrated and reduce your cravings for sweets.
See this article for more on the importance of daily hydration.
Pre-Planning Your Meals (and Snacks)
Another helpful strategy is to plan your meals and snacks in advance. By having healthy options readily available, you can avoid the temptation of reaching for sugary treats when hunger strikes.
I use TRE for this, eating only between 12pm and 6pm means I can plan meals and mid-afternoon snacks in advance. While not fool-proof, this is a big help.
Try combining planning meals with removing sweet snacks from your cupboards. When you need to go out (or order in) things to satisfy that sweet tooth, it will often be enough to allow you to ignore the sugar cravings.
Find Healthier Alternatives
If you’re craving something sweet, try satisfying your cravings with healthier alternatives such as fresh fruit, yogurt, or a small piece of dark chocolate.
These ‘less bad’ options offer a natural sweetness without the added sugars found in many processed foods. Some have health benefits too (for example blueberries). Don’t go overboard with these, as you are getting in the habit of fulfilling your sugar cravings. That said, the principle of reducing harm is worth exploring.
Reduce Sugar Cravings by Getting Active
Exercise is not only great for your physical health but can also help reduce stress and anxiety. Two well-known triggers for sugar cravings. Find an activity that you enjoy and make it a regular part of your routine.
When you are feeling pressure to eat sugar, some micro-workouts can help. Stand up, take a 5-minute walk, do some squats or practice a little yoga. These exercise snacks will contribute to your overall health – while reducing sugar cravings significantly.
Practice Mindfulness to Beat the Sugar Monster
Finally, practicing mindfulness can help you become more aware of your cravings and the triggers that lead to them.
Mindfulness techniques such as deep breathing and meditation can help reduce stress and anxiety holistically – making it easier to resist the temptation of sugary treats.
Wrapping Up: Reducing Sugar Cravings is a Combination of Factors
Beating those sugar cravings requires a combination of healthy eating habits, exercise, and mindfulness techniques.
While there is often no ‘magic bullet’, taking small steps to reduce the amount of sugary snacks you consume will incrementally boost your health and mental wellbeing.
I recommend picking one tip to start today, and then building from there.
If you have sugar cravings, I empathise deeply. Even after years of healthy living, the ‘Sugar Monster’ is a constant foe.
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