Are you still thinking about that donut that you want to have right now? Or is the soda that you are craving today? You can’t have all this because you have finally decided to eliminate sugar from your lifestyle because you have started on your weight loss journey, right? But what about these sugar cravings? This article is the answer. In this article, we will understand how to overcome sugar cravings during weight loss.
We are all fond of cakes, donuts, sugary drinks, candies, and other sweeteners. But during weight loss refined sugar should not be a part of your diet because they are empty calories and increase your appetite and you end up consuming more calories than what is required during weight loss.
If you are always craving sugar, don’t worry you are not alone and you do not have to feel guilty about it. In fact, go buy that donut but eat a small bite and leave the rest. During weight loss you will face such hurdles; that is why it is advised not to restrict yourself in the beginning or you will lose motivation for weight loss because of numerous restrictions. Let’s first understand sugar cravings.
Sugar Cravings
If we define sugar cravings then in simple words they are the intense desire to consume sugary foods and drinks. We have been surrounded with such foods that have high sugar content and we have been consuming it for years. People often find it difficult to resist the consumption of sugary foods knowing that it can sabotage their weight loss journey.
The main causes for sugar cravings could be the following:
Blood sugar fluctuations:
Consuming sugary foods once a day could follow a cycle of consuming such foods because high-sugar foods cause rapid spikes in your blood sugar levels and then they rapidly drop as well. This could lead to feelings of fatigue and a renewed craving for more sugar consumption.
Emotional triggers:
Sugar cravings are also the result of your emotional eating. Consuming food while you are tackling an emotion could be a coping mechanism for many of your turn to food. Over time, this behavior can become habitual and you will always turn to food when you are emotionally not well.
Habitual behavior:
Your sugar cravings while on a weight loss journey could also be the result of your habitual behavior of eating food to cope with your emotional distress or as a reward for your body.
Nutrient deficiency:
Not many people know this but you crave particular foods when you are lacking some nutrients. For example, if you crave chocolate, your body needs magnesium. A well-balanced diet can help you mitigate this deficiency and you will get proper nutrient content.
Hormonal changes:
Hormonal fluctuations especially in women could be another reason to crave for sugary foods and beverages. Many women crave sugary food before or during their menstrual cycle due to changes in estrogen and progesterone levels.
Strategies to overcome sugar cravings during weight loss
If you feel like eating sugar during weight loss, you need to strategize better to overcome these cravings. This section will look at a strategic approach to overcoming sugar cravings for weight loss.
Balanced diet:
A balanced diet plays a crucial role in losing and managing weight and also in overcoming your cravings. A balanced diet ensures your meals are packed with essential nutrients mitigating any nutrient deficiencies. Ensure to plan a balanced diet that includes essential macro and micronutrients like proteins, healthy fats, complex carbohydrates and vitamins, and minerals respectively, and don’t forget to add fiber.
Stay hydrated:
Hydration is the key to controlling your hunger cravings. Water helps in weight loss because it promotes the feeling of satiety and when you are feeling full you do not crave sugary foods or beverages.
Drink plenty of water and aim for at least 8-10 glasses of water throughout the day. Carrying a water bottle especially when you are traveling would help you to stay hydrated. Include more water-intensive foods like watermelon and cucumber in your diet to fulfill your body’s need for water.
Manage your emotions:
Emotions could lead to cravings for sugar-rich foods. Practice managing your emotions which can help to curb emotional eating. Controlling emotional eating can help in weight loss and management.
Incorporate stress management techniques like meditation which also helps in weight loss. Cortisol, the hunger hormone, could lead to an increased production of ghrelin which will eventually lead to weight gain because you will consume more food when you are stressed.
Practice mindful eating:
Mindful eating means being aware of your food choices and consumption patterns. Mindful eating will help you to become more aware of your foods and your eating patterns which can help you to control your unhealthy eating behaviors.
Get enough sleep:
You need more sleep to lose weight. With more sleep, we mean an adequate amount of sleep encouraging good sleep quality. It is essential to work on your sleep schedule because it also helps to regulate hormones. Lack of sleep increases the production of hunger hormones and you end up indulging in late-night snacking.
Chose healthy alternatives:
Replace your sugary snacks with healthy ones so you can feel full without compromising on the nutrients. Incorporate healthy snacks like fruits, berries, nuts, seeds, Greek yogurt, and even dark chocolate into your diet.
Exercise and physical activity:
Exercising regularly can help you regulate your appetite and hormones which will eventually help to reduce cravings by releasing endorphins and improve overall mood.
Incorporate various forms of exercise into your routine. Activities like running, cycling, or swimming could be excellent options for your cardio exercises. You also have to include strength training like weight lifting or bodyweight exercises in your daily routine.
Yoga is another option that could be a part of your exercise routine which will promote flexibility and reduce stress.
Practical tips to overcome sugar cravings for weight loss
Getting over sugar cravings could be challenging but here are some practical tips that can help you with your sugar cravings.
Keep a food diary:
Keeping a food diary can help you track your food and your eating habits. You will also be able to identify patterns that lead to sugar cravings. Keeping a diary will help you note what you eat and can help you spot triggers and make conscious eating choices.
Grocery shopping:
Your grocery list plays an important role in your weight loss journey. Planning meals ahead will help you choose the right ingredients to fit into your grocery list. Maintaining a grocery list for weight loss will help you add nutritious and healthy foods to prepare balanced meals.
When you are out shopping do not go without a well-prepared list. Ensure it contains healthy ingredients.
While shopping, be sure to check the labels of the food items to see if it has hidden calories or sugar content in it.
Set realistic goals:
People often fail to stick to the weight loss regimen because of the unrealistic goals that they set for themselves. Ensure you are setting realistic and achievable goals by incorporating lifestyle changes that are feasible. Your body needs time to adjust to the changes and giving it goals that are unrealistic would hinder your progress.
Start slowly and gradually your body will adjust to the changes necessary for weight loss. Eliminate junk and processed foods from your routine slowly. Don’t let your body feel like it is bound to follow a strict diet or any regimen.
Weight loss is a slow process: acknowledge your small wins and celebrate those victories.
Frequently Asked Questions:
What to eat if I crave sugar?
Ans. Sugar cravings could be the result of some nutrient deficiencies, especially magnesium. When you crave sugar, eat fruits, dark chocolate, or chia seeds.
How to quit sugar?
Ans. Instead of focusing on quitting sugar altogether, start by replacing it. Start to replace your sugary drinks with detox water or herbal teas. Start to replace artificial sugars with natural sweeteners like honey but in small amounts.
What happens for 30 days without sugar?
Ans. A 30-day sugar detox is advantageous for your overall health as well as you will experience an increase in your energy levels.
