Stop Sugar Cravings: 11 Steps to Quitting Sugar for Good
If this year STILL has you in a tailspin and stress eating, I'm here to tell you How to Stop Sugar Cravings!
It seems like 2020 has been one giant sugar bender and one big 'what just happened' after another...in fact, 2020 may have left you with an extra 20 (pounds, that is!)
I'm going to share with you 11 Steps To Quitting Sugar For Good...
Let's get to it!
We all know excessive sugar has many negative side effects...
- Weight gain
- Negative effects on our heart
- Increases diabetes risk
- Causes acne
- Increases cancer risk
- Accelerates skin aging
- Accelerates cellular aging
- Weakens our immune system
- Increased risk for depression
- And many more.....
No one wants to fall into any category on that list!
So why the heck is it so hard to kick the sugar addiction?
Sugar is in EVERYTHING!
In fact, consumption is so high that it's estimated the average American consumes 22 teaspoons DAILY!
Many studies have shown that sugar elicits the same response in our brain as heroin. What the what?!
Now, I've never used heroin...but I've certainly been addicted to sugar!
Eating sugar stimulates the brain's release of the feel-good chemicals serotonin and dopamine. Because of the brain chemical connection, many people feel compulsive when eating sugar, even if they say they want to stop.
I think it's important to be aware of this chemical connection when deciding to ditch the sugar. Knowing that you are going to deal with a day or two of feeling a little blah from the brain chemical shift will certainly give you an advantage to succeed.
I'm passionate about this topic as a recovering sugar addict! I've spent loads of time researching this topic, tested solutions, failed a lot, and continued working at it until I found proven methods that worked for myself and hundreds of clients!
Check Your Stress Level
So, how are your stress levels? Insert eye roll.....I know, I know.
As an entrepreneur of multiple businesses and a homeschooling mother of 2 boys, I used to cringe when someone would tell me to "lower my stress levels." Yes, of course, I would love that! However, what I've learned is that while you can't always lower your stress levels, you can do some things to help 'love on yourself' when life gets crazy.
Stress makes you crave sugar for 'just one fix' of those amazing brain chemicals serotonin and dopamine.
Simple ways to lower stress and increase those feel-good vibes are outdoor walks, yoga, strength training, massage therapy, epsom salt bath, or a pedicure (with a foot massage, of course!)
Get Enough Sleep
Not getting enough sleep messes with the hormone ghrelin leptin...so lack of sleep makes us hungry! Establish a good routine to wind down each night and stick to it.
Your body can't differentiate between thirst and hunger. Aim for a minimum of half your body weight in ounces daily. Plus, proper hydration is amazing for your skin, digestion, and overall detoxing.
Cut Back On Caffeine and Alcohol
Caffeine and alcohol dehydrate the body and take minerals with them. Too much caffeine or alcohol will leave you looking for simple sugars to replenish what is lost. Keeping caffeine below 300 mg is a safe level, but be aware that caffeine in the afternoon may affect your sleep pattern.
Alcohol is sugar. Period.
Anyone who tells you differently is not your friend. Sugar makes you crave sugar. If you're attempting to break up with sugar...you gotta break up with the booze too!
As a society, we're deficient in Magnesium yet it's needed for hundreds of biochemical reactions in the body...too many to mention here. In relation to kicking your sugar addiction, magnesium helps to regulate the neurotransmitters in your brain as well as your nervous system. Magnesium assists in glucose control as it works to maintain blood sugar levels. Craving chocolate at 3 pm? Chances are your magnesium is low.
Add these magnesium-rich foods to your grocery list - leafy greens, raw cacao, nuts, seeds, brown rice, quinoa, and avocado.
Chromium regulates and lowers blood sugar and cholesterol PLUS smashes food cravings. I've found that chromium works like a champ! Aim for 15-200 mcg daily. Broccoli, Sweet Potato, Apples, and Pastured Eggs are all foods high in chromium.
Fermented Foods & Drinks
Maybe it's because they're bubbly? Cultured veggies, coconut kefir, and low sugar kombucha helps you to naturally kick sugar cravings, plus provide probiotics that support digestive health.
Amino Acid L-Glutamine is one of my favorite amino acids! L-Glutamine not only reduces sugar cravings but it also heals the digestive tract, heals leaky gut syndrome, and supports your immune system.
LV Ninja Tips
Healthy Fats With Each Meal
Healthy fats keep us satiated. Healthy Fats take longer to digest therefore they keep us fuller longer. Make sure you don't overdo it. It's all about balance here. To learn more about Healthy Fats check out this blog post: https://www.whollyfueled.com/l/macronutrients-fats-to-stay-fit/
Le Croix or Mineral Water
Mineral Waters like Le Croix is such a simple fix. As you transition off of the sugar the first few days have some of your favorite flavored mineral water close by. It is perfect to smash those cravings in the beginning. Especially if you are ditching soda!
Extra Virgin Coconut Oil
Extra Virgin Coconut Oil is shown to boost your metabolism, and reduce sugar cravings but also nourish your brain with healthy fats. When your brain is happy, you are happy and make good decisions.
Just Press the Easy Button
Your worst enemy is an unbalanced diet! Failing to have the correct macros (protein, carbs, and fats) in your nutrition can cause non-stop sugar cravings.
Having your nutrition on point and giving your body quality nutrients daily will stabilize your blood sugar and reduce sugar cravings.
Don't worry, you won't have to scroll Pinterest looking for a sugar detox diet, check out our 7-Day Food & Fitness Fix!
Meal plan? Macros? Recipes? Grocery list? Workouts? ALL DONE FOR YOU!
Join our 7-Day Food & Fitness Fix TODAY and join the hundreds of women that are waking up feeling like themselves again...plus reducing cravings and dropping some bad sugar habits.
Let's reverse the effects of, ohhh just about everything that's happened this year. Shall we?
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See you next week!
7-day meal plan, recipes, and workout guide to a fitter, stronger, happier YOU! Join HERE.