Tame Your Sweet Tooth
Pinpoint your problems:
You might find it helpful to jot down what you are doing and how you are feeling when you feel
the urge to reach for sugar, as well as how much you ate if you gave in to your craving. At the
end of each day, look over your entries to see if any patterns jump out at you. Do you crave
sweets every afternoon? Are your cravings strongest when you are stressed or tired? Identifying
these patterns will help you nip your triggers in the bud before they start.
Read Labels:
Reading labels is a great way to help you know just how much sugar you are putting into your
body. But did you know that sugar actually goes by multiple names when it comes to food
labels?
Find a Friend:
Any journey is easier when you have someone else to do it with you. Today, on top of
journaling about your food cravings, enlist at least one friend or family member to join you in
your quest to cut back on sugar. If you can't find anyone to do it with you, at least find someone
you can turn to for support when times get tough. Cutting out sugar isn't easy, and every little bit
of encouragement along the way can do wonders!
Make Half of Your Grains Whole: Choose Good Carbs
When we eat quick-digesting carbohydrates (think white bread, white rice and--you guessed it--
sugar), it causes a spike in our blood sugar, followed by a big crash. On the other hand, slow-
acting carbohydrates such as whole, unprocessed grains help stabilize our blood sugar levels and
can help curb intense cravings and blood sugar spikes.
Stop Cravings in Their Tracks
Some of us are more prone to caving into sugar cravings in certain situations, whether it be at
work, at parties, or while hanging out with friends and family. Today, on top of journaling about
your cravings, think of a situation where you often let sugar get the best of you. Then, come up
with a game plan for the next time you find yourself in that scenario.
Tame the Treat Cycle
Do you tend to crave sweets after a meal, or as an afternoon pick-me-up? This could mean that
you are reaching for a treat out of habit--not because you are actually craving it. Today, on top of
journaling about your cravings, have a substitution at the ready during the times when you are
most likely to reach for sugar out of habit. Herbal tea, sugar-free gum or a piece of fiber-rich
fruit can help you quell that need for something sweet without the added sugar. Pick a substitute
to eat today and see how you like it!
Are You Getting Enough Nutrients?
When we think we're craving sugar, our body might actually be signaling to us that we are
lacking in trace minerals like chromium (found in broccoli, barley, oats, green beans, tomatoes,
romaine lettuce, black pepper and brewer's yeast), a micronutrient that plays a part in regulating
your blood sugar levels. On top of journaling about your cravings today, make sure to eat at least
one chromium-rich food. It doesn't hurt to cover your bases! If you feel like your diet is
unbalanced, or if you've been a chronic dieter for years, talk to your doctor about possible
vitamin and mineral deficiencies.
Don't React; Distract!
When you get a sugar craving, do you tend to immediately give in and have what you want?
Many experts say that if you occupy yourself for 10 minutes or so, it's possible to distract
yourself enough for the craving to subside.
Beat Your Sugar Binges
When you are cutting back on sugar, it's important to make sure you never let yourself get too
hungry. Fill up on protein-rich snacks to make sure you don't find yourself in a hunger
emergency--which could lead to falling off the wagon with an all-out sugar binge.
Bottoms Up!
Sometimes, sugar cravings can be an indicator that you are actually dehydrated. Today, on top of
journaling about your cravings and staying away from all added sugars, make sure you are getting
at least 64 ounces of water throughout the day (that's 8 cups). Drink up!
Re-Frame Your Brain
Sugar gives us a sweet release of dopamine, a neurotransmitter that controls the brain's center of
pleasure and reward. Eating sugar boosts dopamine temporarily, but you know what also gets the
job done? Exercise! Avoid added sugars, try getting up and moving every time you feel a craving
coming on. Take a 10-minute walk, do some jumping jacks or push-ups and then see how you
feel. You might be amazed to find that your craving has disappeared!
Disclaimer: I did not come up with these ideas, I just liked them so much I saved them from a now disappeared site.
