How to Break Your Sugar Addiction

Cravings are driven by your brain's need for a "reward" - not your body's need for food.

Many people regularly experience sugar cravings. Health professionals believe that this is one of the main reasons it can be so hard to stick to a healthy diet. If you can have only one bite and stop there, indulging a little when you get a craving is absolutely fine. But if you tend to binge and overeat as soon as you get a taste of sugary foods, then giving in to the cravings is the worst thing you can do.

 

If You Are Hungry, Eat a Healthy and Filling Meal

It’s important to realize that a craving is not the same as hunger. It's not your body calling for energy, it’s your brain calling for something that releases a lot of dopamine in the reward system. When you get a craving when you’re hungry, the feeling is difficult to resist. In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming. If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately. Stock your kitchen with healthy snack foods or pre-made meals.

Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger.

Eating real food may not feel very appetizing when you have a craving for sugary junk food. But if you truly need to lose weight, resilience is worth it in the long run.

Take a Hot Shower

Some people who experience sugar cravings have found that hot showers or baths provide relief. The water must be hot — not so hot that you burn your skin but hot enough that it’s on the verge of feeling uncomfortable. Let the water run over your back and shoulders so that it heats you up. Stay there at least 5–10 minutes.By the time you step out of the shower, you are likely to have a "dazed" feeling, as if you've been sitting in a sauna for a long time.

At that point, your craving will most likely be gone.

 

Go for a Brisk Walk Outside

Another thing that can work is to go outside for a brisk walk. If you are a runner, running will be even better. This serves a two-fold purpose. First, you are distancing yourself from the food that you are craving.

Second, the exercise will release endorphins, or "feel good" chemicals in your brain, which can help turn the sugar craving off. If you can't go outside, do a few exhausting sets of burpees, push-ups, body weight squats or any other body-weight exercise.

 
Other Things That Works

Drink a glass of water. Some people say that dehydration can cause cravings. Eat a fruit. Having a piece of fruit may help satisfy sugar cravings for some people. Bananas, apples, oranges work great.

Avoid artificial sweeteners. If you feel that artificial sweeteners trigger sugar cravings for you, you might want to avoid them.

Eat more protein. Protein is great for satiety, and it may help with sugar cravings as well.

Talk to a friend. Call or meet someone who understands what you're going through. Explain that you're going through a craving and ask for a few words of encouragement.

Sleep well. Getting proper, refreshing sleep is important for overall health and may help prevent cravings.