Overcoming Sweet Cravings

What Triggers Cravings?

• Psychological and Emotional Triggers
• Boredom and depression
• Stress and anxiety
• General need for comfort
• Habit
• Physical Triggers
• Low blood sugar
• Thirst, dehydration

How Can I Overcome Cravings?

• Change your routine if your craving is linked to a certain activity (such as watching TV) go for a walk, call a friend, or just wait it out for 15 minutes.
• Drink more water. Thirst is often perceived as hunger.
• Drink water with lemon. Sour (and spicy) foods have been known to help combat sweet cravings.
• Limit refined flours, sugar and alcohol. Look for hidden sugars on food labels – typically those that end in “-ose.” Common sugars are sucrose, dextrose, lactose, maltose, fructose and high fructose corn syrup.
• Eat breakfast every morning. Start the day off with a healthy, well-balanced meal to help curb midday food cravings.
• Eat small, frequent meals and snacks throughout the day. Eat every 3-4 hours. Preventing hunger will help prevent cravings.
• Buy fruit instead of sweets. If there is nothing sweet to eat in your house, you have no choice but to snack on apples or grapes.
• Think small. If you must have something sweet, eat smaller portions. Have one scoop of ice cream with no chocolate syrup.
• Exercise daily. Exercise releases endorphins, which help to reduce cravings. Walk at least 10 minutes every day.
• Reduce or eliminate caffeine. The highs and lows of caffeine may contribute to dehydration and blood sugar imbalances, making cravings more urgent and frequent. Instead, choose decaffeinated coffee, herbal teas, caffeine-free (and sugar-free) soft drinks or water.
• Get enough rest. Many of us are sleep-deprived. We need rest and sleep to feel rejuvenated instead of sugar and stimulants.
• Check your blood glucose regularly. Monitor and record your blood sugar level as recommended by your doctor.
• Be good to yourself. Reduce anxiety and stress by taking time for daily meditation or “down time”…even if only for a few minutes. Treat yourself to something relaxing you enjoy like a bubble bath, manicure, pedicure or massage on a regular basis…even monthly or quarterly is better than never.