Sugar cravings can certainly be a beast. (I mean, that’s exactly why we’re here…) Especially in the early stages of going off sugar, they will probably be intense and frequent. Don’t worry – the longer you can go without giving in, the easier it will get. Below are seven things that I do to prevent sugar cravings before they even start –

 

1)Exercise

Exercise has so many benefits to your body and brain, it’s pretty crazy. There is a reason I am listing this first. It is the “magic pill” that so many people are looking for to solve many of their problems.  How can it prevent sugar cravings?

Improves mood and relieves stress:

Even just a short walk can boost your mood and help you clear your mind. The stress hormone, cortisol, drops with light to moderate exercise.

Improved self-esteem:

Who doesn’t feel like a boss after they work out? I mean, I do! Sometimes we find ourselves making unhealthy choices, including wanting to binge on food (especially sweets), when we don’t feel good about ourselves. When something as simple as a solid work-out makes us feel like we have our life together, even just a little bit, we’re less likely to make those unhealthy choices out of self-pity.

Exercise is a “Keystone Habit”:

The habit of exercise has been shown to be one that elevates a person’s habits and life in general. Maybe it has to do with how much better it makes us feel emotionally and physically, but there is something about developing the habit of exercise that makes all areas of a person’s life better. I highly recommend the book “The Power of Habit” by Charles Duhigg if you would like to learn more.

A word of caution:

    • Don’t trade one addiction for another – It is not uncommon for people who stop one addiction, to pick up another addiction in its place. They’re not really overcoming the addiction, they are adopting another one. In this case, be careful to not become addicted to exercise. I know some of you are chuckling, but it does happen.
    • Strenuous workouts temporarily increase cortisol levels. That’s not to say to never do strenuous exercise, but too much could potentially cause a problem by raising your stress hormones too much. Basically – be wise, and don’t overdo it.
    • Heavy workouts have left me craving sugar at times. For me, I find that eating enough protein before your workout can help. I also have a lot of success with Generation UCAN. It is a slow-burning super-starch that keeps blood sugar levels stable during heavy exercise/training.

 

2) Get enough sleep

It’s true – most adults need 7-9 hrs of sleep for optimal functioning. I realize that is much easier said than done, but it is so important to help prevent sugar cravings, achieve/maintain a healthy weight and just for overall health and wellbeing. Here’s why:

  • When we are tired, we crave sugar for that “quick burst” of energy. – This happens to me ALL. THE. TIME. Sugar and simple carbs are the way the body knows to get a quick jolt when you’re not allowing your body to get the sleep it actually needs. It is so much better to actually sleep than give yourself sugar rushes (and inevitable crashes).
  • Being tired can mess with hunger/satiety hormones. – According to The Sleep Foundation, not sleeping enough can cause hunger hormones to get out of balance and cause too much ghrelin (what makes you feel hungry) and not enough leptin (what makes you feel satisfied). It also impairs our judgment when making food choices.

 

3) Mediate/mindful breathing

Mediation has been catching on popularity recently through apps such Headspace and Calm. It’s not just for Buddhist Monks anymore, guys! If a guided mediation isn’t your thing, just practice taking deep breaths and focusing on your breathing.

Try something like this:

Breathe in for 8 seconds, hold for 8 seconds, and breathe out for 8 seconds.

Taking the time to breathe and destress can help prevent and stop sugar cravings that are triggered by your stress response.

Pro Tip: if you don’t want to pay for an app, YouTube has a lot of guided meditations that are free.

 

4) Stabilize blood sugar

(Note: if you have diabetes or another condition that affects your blood glucose levels, or think you may have such a condition, please consult your physician. The following is based on my experience only and is in no way meant to be a substitute for medical care or advice from a certified physician.)

A great way to start having physiological cravings for sugar is to have a drop in blood sugar. Your body isn’t dumb, and it knows what it needs. When your blood sugar is too low, your body will drive you to get those blood glucose levels up ASAP.

Do you need to have refined sugar to do this if this happens? No, you don’t, but you will start wanting it more. How can we prevent getting to this point?

Eat Enough Fat and Protein

Eating enough fat and protein will help stabilize your blood sugar by preventing spikes, which in turn will also prevent crashes. It is also much more satiating than eating mostly carbs. Ever notice how if you have a breakfast of bacon and eggs you stay a lot fuller longer than if your breakfast just consisted of jam on toast?

That jam on your toast (or another high carb meal), especially when it isn’t paired with protein and fat, will cause that spike in blood sugar we are trying to avoid. When the blood sugar crashes, that’s when sugar cravings have a way of taking over.

Eat regularly

I love me some intermittent and alternate-day fasting, but if I am struggling with sugar cravings, I make sure I eat regular meals. I won’t get into fasting here or why I do it, except to say that if my sugar cravings are bad, I will cut back on the fasting until they subside.

 

5) Set small goals and accomplish them

The Texas Institute for Neurological Disorders confirms that sugar causes a release of dopamine, a neurotransmitter in the brain, which is what gives it its addictive qualities.

Dopamine helps us feel good and provides motivation. In my experience, I have found that the dopamine hit that comes from setting and achieving goals can keep me feeling good, and my desire for sugar decreases. These small achievable goals and corresponding wins are important for us to achieve our long-term goals, as also discussed on entrepreneur.com.

 

6) Get Sunlight

Who doesn’t feel better after seeing the sun? The weather may not be conducive to spending any length of time outside sometimes, but when it is, it is important to take a quick walk or at least open the blinds to let the sunlight in. According to Sunlight Institute, this sunlight has been shown to increase levels of dopamine and other feel-good neurotransmitters in the brain.

More dopamine and an improved mood are great ways to prevent sugar cravings.

 

7) Avoid triggers

We can’t run away from sugar forever, but it is important to acknowledge in the beginning, or times when you’re feeling particularly vulnerable, to just stay away from it as much as possible. Don’t watch triggering YouTube videos or TV shows, don’t look at images and recipes, and stay away from it in real life.

I repeat: we can’t run away from sugar forever, but there also isn’t a need to tempt yourself beyond what your current limits are.

If you are having trouble here are a few things you can try:

  • Grocery pick-up
  • Paying for gas at the pump instead of going inside with all of the candy
  • Eating before a party, so you don’t have to even go near the dessert table. (and not being hungry will help you stay less tempted!)
  • Keeping triggering foods out of your house, and asking family members to not eat sugary things in front of you

The goal is that in time you will be able to act “normally” around sugar again. As I talked about what happened during my sugar-free journey, about a year sugar-free, I was able to bake my roommate a birthday cake, watch people eat it at her birthday party, and have the left-overs sit around the house. I was never tempted once- not even to lick the frosting off my fingers. Getting to that point takes time, but it is possible.

 

At the end of the day, the best way to stop sugar cravings for good is to stop eating sugar, but the above tips will help you get to that point and maintain the level of freedom that being sugar-free can bring.