Stop Sugar Cravings
Sugar cravings can really get in the way of fat loss. They can be so strong that your willpower gets left in the dust. But you are not helpless: here are some tips to help you stop sugar cravings before they get out of hand:
1. Eat foods that are naturally sweet.
We are born with a preference for sweet foods, so it's only natural to want sweets. The secret is to eat healthy foods (like fruits and vegetables) which are naturally sweet instead of snacks with added processed sugar.
Here are some good options for satiating that sweet tooth: apples, bananas, berries, mangoes, oranges, and any other sweet fruit; sweet vegetables like corn, sugar snap peas, and tomatoes; fruit juices (only 100 % juice); natural, unsweetened applesauce and other fruit purees; natural plain lowfat yogurt with fruit or natural non-sugar sweeteners (stevia or agave); herbal teas; natural cocoa with natural non-sugar sweeteners.
2. Eat small, controlled amounts of the sweets you crave.
This doesn't work for everyone, but if you are able to control your portions you may benefit from the occasional small treat. Eating one bite-sized piece of dark chocolate or another tiny taste may just keep you from feeling deprived. One secret to this technique is to keep the treats in your freezer. This way you won't see or smell them and you'll be less tempted to over-do it.
3. Never eat sweets on an empty stomach.
If you must have a treat, eat a healthy, high-fiber food first. This will fill you up and help you not to over eat the sweets. You can also bulk up the sweet with some healthy food. Here are some examples of how to do this:
- Instead of eating plain ice cream, make a milkshake with skim milk and a banana. This way a smaller serving of ice cream will go farther and you'll feel full sooner. Another option would be to make a banana split with more banana (and other fruit) than ice cream.
- Instead of eating caramels or putting caramel on ice cream or cake, use it as a fruit dip. Dip a large piece of apple into a small serving of caramel. You can do the same with chocolate and bananas.
- The opportunites are endless. Just think: how can I combine this treat with a healthy food?
4. Quit all sugar.
This can be very difficult for the first few days. A friend of mine just told me that the sugar withdrawal made her crabby. That is a common experience, but it may be worth it. Going cold turkey clears the sugar from your system and reduces sugar cravings. If you can completely eliminate added sugars for 2 weeks, your tastebuds will readjust and fruits and vegetables will start to taste sweet to you again. Completely eliminating added sugar is very complicated, but the health results (and fat loss) are significant.
When you go too long between meals, your blood sugar drops, causing sugar cravings. A good way to avoid this is to eat as often as possible (while staying within your MyFitnessTrainer.com calorie goal). Eating often will keep you off the blood-sugar-rollercoaster, and it will be easier to eat healthy foods.
6. Eat fiber.
7. "The best defense: no be there."
That's one of my favorite quotes from the movie "Karate Kid." Applied to fat loss, the point is that if there is no junk food in your house and you don't drive to the grocery store or the fast food restaurant, you'll be less likely to indulge. Also, it helps to completely avoid routes that place temptations in your path. Avoid driving by your favorite bakery and stick to the outer perimeter of the grocery store (the junk is usually in the center aisles).
8. Avoid artificial sweeteners.
They haven't been shown to increase fat loss or help with the obesity epidemic. They can also tease your sweet tooth and make you crave more sweets. In my opinion, it's best to avoid them, just in case. The only exception would be if you can't give up soda. In that case, I think it's probably better (from a fat-loss perspective) to drink diet soda than to continue with the sugary stuff. Still, diet soda has other downsides, such as dehydration. Try to drink less soda in general and much more water. Water can also help you to feel full and crave fewer sweets.
9.Get plenty of sleep.
Being tired can trigger some serious sugar cravings. Instead of using sugar (or caffeine) to keep you awake, try to get enough rest in the first place. Evidence suggests that simply sleeping more can cause you to lose weight. Here is an article about sleep and weight loss.
Last but not least, consider using a mixture of these methods. You may start with one technique and find that something else works better. Never give up. You haven't failed until you've quit trying.
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