I am Addicted
I AM ADDICTED; What can I do to stop my high sugar consumption?
This series just goes on and on about Sugar, Its risks and consequences. But I know all of this. How to stop this addiction to sugary things is what I need to know.
Well, Here you are. Lots of people regularly experience sugar cravings. You can’t just help taking that cold stone, creamy cup of ice cream, that sleek and juicy slice of cake, those chocolates lying on the shelf in the mall even makes you salivate. Don’t misquote me, a piece of these sugary treats once in a while is good, but something is definitely wrong when you consume four wraps of chocolates, a medium size slice of cake, One litre of Coke and still request for a cup of ice-cream!!!
Cravings are driven by your brain’s need for a rewind and not your body’s need for food. If you can have just one treat or indulge a little when you get a craving. It is absolutely fine. But bingeing and over eating as soon as you get a taste of sugary foods, then giving into the cravings is the worst thing you can do.
Here are tips on how to stop sugar cravings and bingeing on sugary things;
Eat a healthy meal whenever you’re hungry: Sugar cravings are stimulated because your body hasn’t received the stipulated amount of essential body nutrients it needs. Whenever you are hungry, cravings are difficult to resist, get a healthy meal immediately. Protein rich foods such as meat, fish, egg are known to ensure satiety I.e satisfaction, thereby stalling your craving.
Distance yourself from the cravings: If you know that merely seeing the cold-stone Ice -cream store makes you go in and binge on it, then Avoid taking the route that leads there or avoid making eye contacts with the store outdoor adverts. You can also shift your mind to something else. Avoid all triggers to your cravings.
Drink Lots of water: If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. Though, drinking water has a lot of health benefits. It can also help you stall your cravings. Drinking water before meals may reduce craving and appetite, as well as help to aid weight loss.
Substitute sweets for whole fruits : If you binge on sweets and chocolates; you may want to have 3 or 4 types of fruits you like in your lunch box. Whenever you feel like taking your craving, just eat one the fruits instead. This will help stall your cravings.
Clean out your pantry: If you have foods or treats high in sugar in your house, the temptation will be higher and before you say “Jack” you have indulged yourself. Take away those things and stock on good foods that are healthy and filling.
Get quality sleep each night: When do your most intense cravings appear? For some people, it is at the end of the day. Research shows that Sugar cravings are deeply tied to your circadian rhythm and sleep patterns. If you are not sleeping on a regular schedule or getting enough sleep, your sugar addiction will intensify. You can achieve quality sleep while also trying to reduce your sugar cravings by setting a realistic bed time and sticking to it. Sleep deprivation disrupts the fluctuations and may lead to poor appetite regulation and strong cravings
Practice mindful eating: Mindful eating is all about practicing mindfulness i.e. meditation, in relation to food and eating. Mindful eating teaches you to develop awareness of your eating habits, emotions, cravings etc. It also helps you to distinguish between cravings and actual physical hunger, thereby helping you choose response. Mindful eating involves being present while you eat, slowing down and chewing thoroughly
Fight Stress: Stress may induce food cravings and influence eating behaviors. Reduce stress so as to able to stop your sugar cravings
Exercise: Exercising will help the body release endorphins or “feel good” chemicals in the brain which will help turn the craving off. You don’t have to go to the gym or stress yourself out. A brisk walk or stretch or few pushups in your room can do the trick.
Other ways to stop sugar cravings
Don’t starve yourself and avoid getting extremely hungry
Plan your meals
Eat proper meals
Don’t go to the supermarket hungry
Eat breakfasts that is balanced in macronutrients i.e. carbohydrates, protein and fat
Prepare healthy snacks in bulk and carry some with you everywhere you go.
Consciously move your body every single day
Take a hot shower whenever u start craving, it will help calm you down.
Avoid artificial sweeteners
THE BOTTOM-LINE; Rome is surely not built in a day. So you are not expected to stop your cravings suddenly. It's a gradual process that takes strong determination to achieve it. The reduction method can also come handy. If you take 5 bottles of coke in a day. Try reducing it to 4, then to 3, 2, and 1 till you finally have a rein over your sugar cravings.
Be sugar smart. Be in charge. Live life to the fullest. Live Healthy.