Sweets: How to Overcome Cravings

nutrition411.com

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 television, go for a walk, call a friend, or just wait it out for 15 minutes.

Drink more water
Thirst is often perceived as hunger.

Try sour and spicy foods
Sour and spicy foods are known to help combat sweet cravings. Add lemon to your water.

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.

Have 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 you do not have sweets 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. Rest and sleep to feel rejuvenated, rather than relying on sugar and stimulants.

Check your blood glucose regularly
Monitor and record your blood sugar level as recommended by your doctor.

Treat yourself to something relaxing
Reduce anxiety and stress by taking time for daily meditation or ‘down time’, even if only for a few minutes. Treat yourself to something that you enjoy, such as a bubble bath, manicure, pedicure, or massage on a regular basis – even monthly or quarterly is better than never.

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