Overcoming sugar addiction could mean the difference between finally being able to lose weight, eating a health diet, feeling full of natural energy or…
Continuing to struggle with perpetual weight-gain, yo-yo dieting, daily energy crashes, and the frustration that comes with a dependence on eating sweet foods.
Overcoming Sugar Addiction Using 7 Proven Steps
These 7 steps have been proven to help break even the strongest sugar addictions:
Step #1: Remove all sugar and processed foods from your house.
You can bet you’ll face temptations to eat sugar while you work on breaking your addiction. It is going to happen.
You can drastically increase your ability to resist temptation by removing ALL foods from your house that contain sugar as well as those that are processed (remember, highly-processed foods are quickly converted into sugar once you eat them!)
Look through your kitchen, cupboards, and pantry for all sugary drinks, cereals, snack bars, yogurts, baked goods, breads, and anything else that contains sugar.
Throw ALL of it out and commit to NOT bringing these foods back into your home until you are confident that your addiction has been permanently broken.
Step #2: Eat breakfast that is balanced in macronutrients.
Many sugar cravings are stimulated because your body hasn’t received the nutrients it really craves. The easiest way to eliminate, or at least minimize, these deficiencies is by eating a well-rounded breakfast.
Eat a breakfast meal that includes healthy sources of the 3 macronutrients: Carbohydrates, protein, and fat.
Step #3: Drink water (a lot more water).
Chronic dehydration can not only amplify your sugar cravings, but it also slows your metabolism and causes your body to store fat.
The general rule of thumb for water consumption tells us to drink 8 glasses per day, but that should be your bare minimum. If you exercise, add another glass for every 20 minutes that you’re physically active.
Step #4: Prepare healthy snacks in bulk and carry some with you everywhere you go.
Another reason sugar addiction can be difficult to break is because the vast majority of our “on-the-go” snack options are loaded with sugar and refined grains. Cookies, snack bars, crackers, yogurt, granola bars, and many other common snack items will perpetuate your sugar addiction.
Find at least one healthy snack option that is free from sugar and other highly-processed ingredients. Prepare a large batch every few days, and store it in portion-sized containers that you can take with you anywhere you go.
Remember: If you let yourself get too hungry, your sugar cravings are going to come out in full force. Prevent this from happening by snacking as needed throughout your day.
Step #5: Consciously move your body every single day.
Breaking your sugar addiction is heavily dependent on balancing your blood sugar. When you eat sugary foods, or those that are quickly converted into blood sugar, your body has two options:
Use that sugar as fuel.
Store the excess sugar as fat.
Daily exercise gives your body an outlet for excess blood sugar. This doesn’t mean that you have to sign up for a gym membership and sweat till you drop. Going for a walk, stretching at your desk, and playing outside with your kids can all add up.
Step #6: Lower your stress levels.
If you are living under chronic stress, your sugar cravings are going to be tough to beat. The “high” you get from eating sugar is so much more appealing when it can be used to temporarily reduce anxiety and feelings of stress.
The good news?
You can significantly reduce your stress levels in less than 5 minutes per day using de-stressing techniques.
Choose one that you would actually look forward to doing each day, then commit to trying it for the next two weeks while you work on breaking your sugar addiction.
Step #7: Get better quality sleep each night.
When do your most intense sugar cravings appear? If you’re like many people, cravings become more intense towards the end of your day.
This is affirmed by research showing that sugar cravings are deeply tied to your circadian rhythm and your sleep patterns. If you’re not sleeping on a regular schedule, or if you’re not getting enough quality sleep in general, your sugar addiction will intensify.
The most important step you can take towards getting better quality sleep is to set a bedtime and stick to it. I recommend choosing a realistic bedtime for your weeknights at least (allow yourself some leeway on the weekends if needed).
These 7 steps have been tested and proven to help break even the nastiest sugar addictions. The first few days will likely be the hardest, but you will begin feeling amazing in no time.