Taming Your Sweet Tooth
We know—sugar can be highly addictive. Before you know it, you've finished a pack of gummies, had a scoop of ice cream, and are now on your second can of soda. If you're looking for ways to get your sweet tooth under control, we've got you. Here are 20 easy ways to curb your sugar cravings.
1. Eat More Protein
Protein is an essential macronutrient that keeps you fuller for longer. And because you stay satiated, you're less likely to roam around looking for a snack or sweet treat shortly after a meal. Try to whip up a protein shake for breakfast or have some salmon for lunch.
2. Stay Hydrated
When you're dehydrated, you might confuse extreme thirst with sugar cravings. To test out whether you truly need a hit of something sweet or you're just parched, drink a large glass of water and wait a few minutes to see if your cravings go away.
3. Swap for Fruits
Instead of reaching for candies, cookies, ice cream, or cake, swap these treats for fruits, like berries and cherries. While you should make sure you don't overload on natural sugars, choosing fruits over processed snacks is still a better, healthier pick.
4. Take a Walk
Feeling the cravings? Distance yourself from them and go for a stroll. This helps keep you active and moving, and distracts you from the thought. You can also take a shower, practice a hobby, or chew some (sugar-free) gum. The key is to change your environment and pull your attention away from the craving.
5. Prep Your Meals
If you often eat spontaneously, which makes you reach for not-so-nutritious choices, try prepping your meals in advance. This eliminates the possibility of you going off-course to satisfy your cravings, since you don't need to think about what to eat.
6. Eat Right When You Feel Hungry
When your stomach starts to rumble, that's your cue to eat. The longer you don't, the higher the chance you'll start to get unhealthy cravings. Make sure you always keep a filling, nutritious snack on hand (like a protein bar), and avoid skipping meals.
7. Reduce Stress
Stress and emotions can play a big part in how cravings form. When we're stressed, we're more likely to reach for unhealthy snacks and treats. This is because cortisol, the hormone responsible for regulating stress, can make us hungry and crave sugary or fatty foods.
8. Get Enough Sleep
Sleep deprivation can increase sugar cravings. When you wake up tired, you might be more likely to make unhealthy choices, like ordering fast food over cooking at home. You may also tend to overeat. It's important to practice good sleep hygiene and get at least six to eight hours of shut-eye each night.
9. Eat More Fiber
Getting enough protein in every meal isn't the only way to fuel your body. You should also be eating enough fiber, which also helps to keep you fuller for longer and maintains good gut and digestive health. When you're satiated, you'll be less likely to reach for something sweet.
10. Space Meals Suitably
Space your meals out in a way that matches your lifestyle and eating habits, instead of following what you might think are the "regular" hours to eat. The key is to keep in tune with your hunger cues so that you're listening to what your body needs.
11. Chew Sugar-Free Gum
Research has shown that chewing gum can be an effective way to reduce your sugar cravings. Make sure to choose a stick of sugar-free gum to keep on you at all times, so you can reach for it whenever the cravings hit.
12. Avoid Artificial Sweeteners
Artificial sweeteners can be 200 to 700 times sweeter than regular sugar, which can actually (ironically) increase your cravings for it. Avoid substitutes like aspartame, which has long been debated as to whether or not it's carcinogenic.
13. Don't Keep Sugary Treats in the House
To make it easier for you to let go of your cravings, don't buy them. When they're within reach and stored somewhere in your house, you'll reach for them no matter where you place or try to hide them. If you want to distance yourself, do it completely.
14. Practice Mindful Eating
It isn't just that you should honor your hunger cues and eat regularly throughout the day—you should also practice mindful eating. This involves enjoying your meals slowly, making sure to savor each bite, and being present while you eat. This can help you distinguish between when you're actually hungry and when you're just craving something.
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15. Reach for Healthy Snacks
As we mentioned earlier, keep healthy snacks on hand. Instead of stocking up on processed snacks and sugary treats, have granola bars, nuts, yogurt, fruits, or veggie sticks at the ready. This can curb cravings and satiate your hunger in between larger meals.
16. Eat Regularly
This probably goes without saying, but it's important to eat regularly. Again, it's crucial to honor your hunger cues and to avoid skipping meals, which will only intensify your cravings. Listen to your body and make sure you refuel it with nutritious food.
17. Cook at Home More Often
Cooking at home means you have full control over what goes into your food, allowing you to make better, more nutritious choices. The next time you're craving cookies or cupcakes, scope out a healthy recipe and bake them yourself!
18. Don't Shop Hungry
When you go grocery shopping hungry, you're much more likely to pick unhealthy snacks and treats—foods that satisfy the current cravings you have. Plan your trips after a meal, so you're making rational choices and not just thinking with your stomach.
19. Read Nutrition Labels
As you're shopping, make sure you're scanning the nutrition labels on the back. Take note of how much sugar is in each serving, along with how many calories and fat. Examine the ingredient list as well—usually, the longer it is, the less healthy it is.
20. Nibble on Dark Chocolate
We know, we know—this might sound counterintuitive. But the best way to curb your sugar cravings is, ironically, to give in to them occasionally to treat yourself. This can either mean sharing a dessert with a friend, or nibbling on some low-sugar dark chocolate. The key? Moderation.
