Sugar cravings can be a challenge for many people trying to maintain a healthy diet. The sweet, sugary taste of your favorite treats can be hard to resist, but giving in to these cravings too often can have negative effects on your health.
Luckily, there are ways to curb sugar cravings and make healthier choices. Here are 12 strategies you can use to stop sugar cravings:
1. Eat more protein and fiber
Foods high in protein and fiber can help you feel fuller for longer and reduce your cravings for sugar.
Try adding more beans, lentils, nuts, seeds, and lean meats to your diet. Whole grains and vegetables are also good sources of fiber that can help you stay full and satisfied.
Need protein ideas? Check out
2. Stay hydrated
Sometimes, dehydration can cause sugar cravings. Make sure you're drinking plenty of water throughout the day to stay hydrated. Visit the hydration guide to determine your hydration needs.
If you're looking for something with more flavor, check out our beverage recommendations list.
3. Get enough sleep
Lack of sleep can disrupt your hormones and increase your cravings for sugary foods. Aim for 7-8 hours of sleep each night to help regulate your appetite and reduce sugar cravings.
Try the guided sleep meditation to help you wind down for bed.
4. Manage stress
Stress can trigger sugar cravings, so finding ways to manage stress can help you control your cravings.
Try practicing relaxation techniques such as meditation, yoga, or deep breathing exercises.
5. Opt for fruit
If you're craving something sweet, check if you've had your serving of fruit today. Fresh fruit can often do the job of satisfying your sweet tooth without causing a sugar crash.
6. Plan your meals and snacks
Planning your meals and snacks ahead of time can help you make healthier choices and reduce your cravings for sugary foods. Make sure you have healthy snacks on hand such as cut-up vegetables, fruit, or nuts to help you resist temptation.
RENEW meal plans can help you stay prepared.
7. Avoid skipping meals
Skipping meals can cause your blood sugar levels to drop, leading to cravings for sugary foods. Make sure to eat regular meals and snacks throughout the day to maintain steady blood sugar levels.
8. Find healthy ways to manage emotions
Emotional eating is a common cause of sugar cravings. Instead of reaching for sugar-laden treats to soothe your emotions, find healthier ways to manage your feelings such as taking a walk, journaling, or talking to a friend.
9. Keep sugary foods out of sight
Humans are very attuned to visual cues. If you don't see sugary foods, you're less likely to crave them. Keep sugary foods out of sight, and instead, keep healthy snacks within reach to help you make better choices.
10. Add spices and herbs to your meals
Adding spices and herbs to your meals can add flavor without the added sugar. Try adding cinnamon to your oatmeal, ginger to your stir-fry, or fresh herbs to your salads. Have you tried the apple pie overnight oats yet?
11. Get moving
Regular exercise can help reduce sugar cravings by increasing feel-good endorphins and reducing stress. Aim for at least 30 minutes of exercise most days of the week to help curb your cravings.
12. Don't deprive yourself
Depriving yourself of your favorite foods can lead to intense cravings and overeating. Instead of completely cutting out sugary foods, utilize the treat budget system to find balance. Moderation is key to a healthy relationship with food.
Sugar cravings can be a challenge, but there are many strategies you can use to reduce them. Remember, small changes over time can add up to big results, so be patient and persistent in your efforts to reduce sugar cravings.
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It is possible to outsmart your sweet tooth