Struggling with Sugar Cravings? [Ditch the Sweets and Stop Stress Eating]

Are you struggling with craving sugar and sweets? Do you sometimes go to eat one cookie and before you know it you have eaten way more? Wondering how to not crave sugar? Ready to ditch the sweets and stop stress eating?

 Well today, I’m bringing my friend Charmain on the podcast.  She specializes in helping women control their sugar cravings. 

A couple of months she came inside my private group to share a special workshop with my clients on how to tackle their sugar cravings. 

It was so good and so many people walked away with a better understanding of what was going on and some tools they could use to help with their cravings. 

So I wanted her to come on the podcast and inspire you today.

👉If you want to hear the workshop she gave it is recorded and part of my nutrition and group health coaching course where we talk about blood sugar, hormones, sleep, nutrition and so much more than anyone who works with me gets access to.  Set up a free call and let's figure out that next step for you! https://forms.gle/L4hvjcMm1Aw4uBUa6

Topics today include:

Why do people struggle with sugar cravings?

Why do you want sugar? What is going on at the time? What emotions or thoughts are you having when you reach for sugar? What is the trigger that makes you reach for sugar?

People crave sugar for a variety of reasons, including biological, psychological, and social factors.

Biologically, our body needs energy from food and sugar can be a quick way to get energy into our bloodstream. However, consuming too much sugar can lead to a surge in blood sugar levels, followed by a rapid drop that can cause cravings for more sugar. Additionally, consuming sugar triggers the release of dopamine in the brain, which is a neurotransmitter associated with pleasure and reward. This can create a cycle of sugar cravings and consumption.

Psychologically, people may crave sugar as a form of emotional comfort or stress relief. Sugar can activate the reward center of the brain and provide a temporary mood boost. In some cases, sugar cravings may also be a sign of underlying mental health issues such as depression or anxiety.

Socially, sugar consumption is often associated with celebrations and social gatherings, which can create positive associations with sugary foods and drinks. Additionally, advertising and marketing often promote sugary snacks and beverages, which can influence people's cravings and consumption habits.

It's important to be mindful of our sugar intake and to make choices that support overall health and well-being.

How to eat sugar without going overboard?

Can you start to go into your body and notice when you are full and hungry?  Can you eat mindfully and really pay attention to the tastes? Can you put down your fork between bites and take a breath?

Consuming sugar in moderation is key to avoid going overboard. Here are some tips for enjoying sugar while maintaining a balanced and healthy diet:

1. Be mindful of portion sizes: Limit your intake of sugary foods and drinks to small portions. Avoid supersized servings and instead choose smaller, single-serve options.

2. Choose natural sources of sugar: Instead of processed foods with added sugars, choose natural sources of sugar such as fresh fruit, which also provides fiber and other nutrients.

3. Read food labels: Check the nutrition labels of packaged foods to see how much sugar they contain. Look for products with lower sugar content or no added sugars.

4. Get rid of sugary drinks: Soft drinks, sports drinks, and juices can be major sources of added sugars. Instead, choose water, unsweetened tea, or sparkling water.

5. Plan ahead: Instead of reaching for sugary snacks when cravings strike, plan ahead and have healthier options on hand such as nuts, seeds, or veggies with hummus.

6. Practice moderation: It's okay to enjoy sugary treats occasionally, but try not to make them a regular part of your diet. Enjoy them in moderation as a special treat rather than an everyday indulgence.

What is the one thing that can help with sugar cravings?

As humans, we have a thinking brain and we need to use it.  Planning out your meals and what you are going to eat helps to activate that part of our brain and get us out of the emotional part of the brain that grabs at whatever is near and will bring us pleasure.

There are several things you can do to help manage sugar cravings:

1. Eat a balanced diet: Ensure that you are eating a balanced diet that includes protein, fiber, and healthy fats. This can help you feel fuller and reduce cravings for sugar.

2. Stay hydrated: Sometimes thirst can be mistaken for hunger or sugar cravings. Drinking plenty of water can help keep you hydrated and reduce sugar cravings.

3. Get enough sleep: Lack of sleep can disrupt your hormone levels, including those that regulate appetite and cravings. Getting enough sleep can help keep sugar cravings in check.

4. Exercise regularly: Exercise releases endorphins, which can help reduce stress and boost mood. Regular exercise can also help regulate blood sugar levels and reduce sugar cravings.

5. Manage stress: Stress can trigger sugar cravings as a way to cope. Finding healthy ways to manage stress, such as meditation or deep breathing exercises, can help reduce sugar cravings.

6. Choose healthier alternatives: When cravings strike, choose healthier alternatives such as fruit, nuts, or plain yogurt instead of sugary snacks.

What tip are you going to try?

👉 Need help with meal planning? Check out how to plan a month of meals in 30 minutes! 

https://programs.micheleriechman.com/fp/meal-planning

👉 Get connected with other women and encouraged on your health journey.  Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness

👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/

⏩Check out Charmaine’s YouTube channel → https://www.youtube.com/@charmaineplaton

⏩Charmaine’s Website: https://www.sugarfreeselfcare.com/

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.