To help you on your way in your New Year’s resolutions, I’ve put together these top 7 tips to stop sugar cravings and stay on track with a healthy diet.
1. Eat small amounts every 2-3 hours.
Many people struggling with food cravings tell me they don’t eat all day long, and finally get home exhausted after a long day to find themselves facing uncontrollable cravings. This is a pattern that must stop! Make it a priority to eat small amounts (such as a small handful of nuts and a piece of fruit) every 2-3 hours to prevent extreme hunger and curb your cravings.
2. Include protein with each meal and snack.
Protein adds staying power! It slows down digestion and keeps blood sugar levels stable to stop sugar cravings and leave you feeling satisfied longer. Choose a small handful of nuts or seeds, string cheese, or a slice of turkey.
3. Stop the guilt.
Our brains are hard-wired to crave salt, fat, and sugar. Cravings are a part of human nature! Instead of fighting it, we need to realize cravings are not only a matter of will-power. Sugar acts in the brain much like a drug. It’s a biological system of craving and reward.
4. Don’t fight biology.
Our brains love salty, sweet, fatty foods! If we resist our cravings, many times we end up eating an entire box of chocolates instead of one or two. One way to work with biology is to eat the foods you crave, but LESS than you usually do.
5. Try the four bites rule.
Studies show that to satisfy a food craving you only need four bites! Now, this isn’t four bites in four seconds while watching Game of Thrones. This is savoring your food! Appreciating the look, enjoying the taste and texture, and allowing time for that chemical reward our brains crave. Four bites, paying attention to each mouthful, satisfies food cravings.
6. Have food rules.
For example, “When I eat chocolate, it will be at the table with my phone off. I will pay attention to and enjoy each bite. And tomorrow, I will go 10 minutes longer on my walk.”
7. Don’t expect perfection.
No one eats perfectly all the time. Expect that you will have some setbacks. They are part of the process. Remember! Tomorrow is a new day, with no mistakes in it.
For more tips to stop sugar cravings and lose weight, check out:
10 Killer Tips for Healthy Weight Loss