Fighting Cravings for Sweets
So I've always wondered why I crave sugar so much
especially after I eat a meal. I have not gone one day
without finding something with sugar in it to satisfy my
urge. Some days I get a little carried away.
Why does this happen?
Sweet cravings come about for a number of reasons. In order
to defeat these cravings, it is important to understand why
they occur.
Part of your cravings exist due to habit. You must have
satisfied this craving in the past following a meal with
something sweet. Then suddenly it becomes a part of your
mindset. After every meal must come dessert. The good news
is ALL Habits are learned, so this habit cam be unlearned
as the result of practice and repetition.
Your cravings will continue to exist if you eat simple,
refined carbohydrates or high sugar foods. The day you cut
out the sweets is the day you take control and stop the
cravings. Cravings exist because we feed them and allow
them to exist. Yes, it is an addiction, but one we choose
to have.
Take a peek at what is happening inside your body when you
do make this choice. My hopes are that you will think twice
before giving in.
Eating simple carbohydrates causes a spike in your blood
sugar for these foods are quickly absorbed into the blood
stream. This in turn gives you the temporary sugar high -
it feels good....however, our body does not like this
imbalance and a series of hormonal responses take place.
Your body produces an increased amount of the Insulin - a
storage hormone. In order to facilitate this rush of
insulin, glucagon - a release hormone - is diminished.
What does this hormone game mean to you? Each time you
consume simple sugars and refined carbohydrates, you are
doing nothing more than locking in fat.
Even worse? This cycle will continue for once your blood
sugar levels hit bottom. You will Crash due to the excess
insulin. Your body reacts once again for at this point your
energy level bottoms out, you have trouble thinking clearly
and you end up with cravings. You will inevitably crave
sweets as these foods will raise blood sugar the quickest,
getting you out of your slump.
The blood sugar High/Low cycle repeats - again and again
and again...
Think of a roller coaster. This is what is happening inside
your body every time you eat sweets.
The only way to stop the cravings.....is to get off the
ride.
Strategies to Eliminate your Sweet Tooth
1. Clean out the Kitchen. Keeping sweets in the house will
actually sabotaging your chances to be successful. Replace
the junk with supportive options. For example, fresh fruits
and vegetable, nuts, string cheese, high fiber crackers,
etc.
2. Keep a Food Log Are you eating every 3 to 4 hours?
Skipping meals will cause your blood sugar levels to drop.
Be sure each meal and snack includes the right balance of
protein, fats and carbohydrates. Sometimes a craving occurs
due to a lack of protein and/or fats in your meal and
snacks. Simply eating an apple is not enough. Pair your
apple with a handful of nuts or some diced cheese cubes.
3. Wait it Out Did you know a craving lasts for about 15
minutes - then it goes away. Make a list of things you can
do to distract you for 15 minutes. When a craving
hits....grab a bottle of water and get to that activity -
you can even set a timer. Once you hit 15 minutes...your
cravings are gone and you are EMPOWERED!
4. Are you Stressed? Some cravings are STRESS related.
Practice other ways to cope with stress - go for a walk ,
spiritual connections, a cozy fireplace, hot baths...all
these stimulate neurochemicals that activate regions of the
brain that stimulate pleasure associated with eating
something sweet.
5. Break Old Habits. One way to take control and make a
change is to keep a journal - sure enjoy a big glass of
water or cup of hot tea - but do so as you write down what
you are craving...why you are craving it....give the
craving a name and talk to it....find out what it
wants....tell it why it is not welcome at this time....I
know, sounds corny - but does help you gain insight and
control over such thoughts and beliefs - then you have the
power to change them.
By simply "doing" something different after dinner, you can
overcome this habit. After dinner, brush your teeth, chew
on a piece of gum, sip on some hot tea that has a naturally
sweet taste (this one has been my lifesaver....a licorice
based tea has a wonderfully sweet flavor).
Remove yourself from the environment where you normally had
your sweet dessert or treat. If you normally eat it while
watching TV - turn off the TV and distract yourself with a
good book, play with your children, listen to some music,
write in your journal....
You will be amazed at how powerful a few little lifestyle
habits will give you the control you need to deal with and
overcome those nagging cravings.
----------------------------------------------------
Holly Rigsby, CPT, MAT America's #1 Fat Loss Expert for
Busy Moms and the author of Fit Yummy Mummy Lifestyle
System http://www.fityumymumy.com and expert contributor at
http://www.efittoday.com She has helped well over 500 Mom's
lose the stubborn baby fat and get their pre-baby body
back. Don't miss her Free Report: Top 5 Busy Mom Metabolism
Boosters.
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