Are you ready to ditch the sugar cravings and lose weight in a healthy way? Are you struggling with sugar cravings and carb cravings? Have you tried intermittent fasting, but it was too restrictive and not sustainable?

In this live coaching episode, I help Emily develop some actionable steps she can take without dieting or being restrictive.

Topics we touched on are:

• Intermittent fasting not sustainable and too restrictive

• Craving sugar and carbs

• Emotional eating when stressed out

• Beginner tips on how to balance your blood sugar

• Eating a healthy breakfast to balance your blood sugar

• Why your energy may be low and how healthy nutrition can help

• Tips on how to drink more water

• Tips to increase your energy 

Intermittent Fasting too Restrictive

Emily had tried intermittent fasting and did lose some weight with it, but she found it too restrictive.

And what really happened is she was just eating less overall.

Intermittent fasting has gained popularity in recent years as a way to improve health and lose weight.

However, it's important to recognize that this eating pattern may not be suitable or sustainable for everyone, especially some women.

For some, intermittent fasting can be too restrictive and may lead to feelings of deprivation and unhealthy behaviors around food.

If you're considering intermittent fasting but are hesitant about its restrictiveness, it's important to find an approach that is sustainable for you. I

nstead of jumping into a strict intermittent fasting regimen, consider building a foundation of healthy eating first.

Focus on consuming a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.

By establishing a healthy eating pattern first, you'll be better equipped to make sustainable changes to your eating habits in the long term.

When it comes to making changes to your eating habits, it's important to start with the least restrictive thing first.

For example, you might begin by cutting back on processed foods or sugary drinks.

Once you've made progress with this change, you can then consider incorporating more structured approaches like intermittent fasting, if desired.

Remember that everyone's needs and preferences are different, so it's important to find an approach that works for you and supports your overall health and well-being.

Related Episodes (3 part series on Intermittent Fasting):

Intermittent Fasting Caution {What Risks You Should be Aware Of with Fasting}

Intermittent Fasting Benefits: A Powerful Tool for Weight Loss

8 Intermittent Fasting Tips to Get Started and Reach Your Weight Loss Goals

Why are my Sugar Cravings so Bad?

Emily was able to pinpoint that sugar and carb cravings were one of her major struggles.

Instead of trying other diets, it’s important to work on this first!

Many people turn to sugar and carb-heavy snacks when they're feeling down or stressed, as these foods can provide a quick feel-good boost.

However, this type of emotional eating can ultimately lead to a cycle of feeling worse and reaching for more unhealthy snacks.

Research suggests that sugar and carb cravings can be particularly strong in response to stress, and emotional eating can make it difficult to break free from this cycle.

To overcome this challenge, it's important to develop healthier coping mechanisms for negative emotions.

This might involve practicing mindfulness, taking a walk, or engaging in other stress-reducing activities.

While it's not always easy to break the cycle of emotional eating, acknowledging its negative effects and working towards healthier habits can make a big difference.

By finding new ways of coping with negative emotions and nourishing your body with healthy foods, you can manage sugar and carb cravings and support your overall well-being.

What Should I Do If I Crave Sugar

The 5-minute pause is one sugar craving hack that I taught Emily.

When you're hit with a sugar craving, it can be difficult to resist the temptation to reach for something sweet.

However, there are a few strategies you can try to manage your cravings and stay on track with your health goals.

One approach is to try the 5-minute pause.

When you feel a sugar craving coming on, take 5 minutes to pause and take some deep breaths.

Focus on your breath and allow yourself to fully experience the craving, without immediately acting on it.

After a few minutes, assess whether the craving is still as strong or if it has lessened.

Another strategy is to go for a walk.

Physical activity can help reduce stress and improve mood, which may help manage sugar cravings.

Even a short walk around the block can provide a much-needed break and help you refocus your energy.

Regardless of which strategy you choose, the key is to create a pause between the craving and your actions.

This pause can help you become more aware of what's really going on beneath the surface.

Notice what emotions you're feeling and what might be triggering the craving.

Are you feeling stressed, anxious, or bored? Once you have a better understanding of your emotions, you can start to develop healthier coping mechanisms that don't involve reaching for sugary snacks.

Remember, managing sugar cravings is a process that takes time and practice.

Don't be too hard on yourself if you slip up every once in a while.

Instead, focus on building healthy habits that support your overall well-being.

With persistence and patience, you can overcome sugar cravings and stay on track with your health goals.

Related episode: Struggling with Sugar Cravings {Ditch the Sweets and Stop Stress Eating}

What to Eat When You Crave Sugar

Stress eating can be a challenging habit to break, but there are steps you can take to manage it.

One key strategy is to focus on balancing your blood sugar levels throughout the day.

This can help prevent the sharp spikes and crashes that can trigger cravings for sugary or high-carb snacks.

One way to balance your blood sugar levels is to start your day with a protein-heavy breakfast.

Protein can help you feel full and satisfied for longer periods of time, which can help reduce the urge to snack on unhealthy foods throughout the morning.

Some protein-rich breakfast options include eggs, Greek yogurt, or a protein smoothie.

Drink More Water Tips

Another we discovered with Emily was she wasn’t drinking enough water a day which can contribute to overeating and having low energy.

Drinking more water is one of the simplest and most effective ways to boost your energy levels throughout the day.

Dehydration can cause fatigue, brain fog, and a range of other symptoms that can make it difficult to stay focused and productive.

Fortunately, there are several strategies you can use to increase your water intake and feel more energized.

One approach is to drink a glass of water before each meal.

This can help you feel fuller and more satisfied, which may help you eat less overall.

It can also help you stay hydrated throughout the day, especially if you struggle to remember to drink water on your own.

Another strategy is to have a big water bottle that you can keep with you throughout the day.

This allows you to easily track how much water you're drinking and see your progress in real-time.

It can also serve as a visual reminder to drink more water, even when you're busy or distracted.

If you're having trouble remembering to drink enough water, consider setting an alarm on your phone or calendar.

This can be a helpful way to establish a consistent routine and ensure that you're staying hydrated throughout the day.

Aim to drink at least 8-10 glasses of water each day, and adjust your intake based on your individual needs and activity level.

Resources:

Emily's Website: https://simplebyemmy.com/

Emily's Podcast: https://simplebyemmy.com/podcast/

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You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.