It’s no secret that many people today suffer from sugar addiction and its consequent weight gain. But can you blame people for loving sugar when almost every food contains it in some form? Even if you give up the sweets, you might inadvertently eat hidden sources of sugar in packaged or processed foods.
For example, honey, brown rice syrup, corn syrup and molasses all contain sugar. But advertisers know they can trick people into eating foods if they don’t list sugar in the ingredients. Sure, we need sugar to survive, but only from whole food sources. Added sugars have significantly contributed to the burden of disease due to their toxic effects on the mind and body.
Sugar acts like a mind drug because it increases dopamine levels and serotonin🇧🇷 Once our reward system kicks in, we associate the stimulus with feelings of happiness and comfort. Our brains don’t know the difference between sugar, drugs, food or other rewards. So, overcoming sugar addiction becomes difficult when you crave it, like a drug.
Sugar even causes withdrawal symptoms such as headaches, irritability and fatigue, just like prescription drugs or hard drugs. Furthermore, the studies showed that fructose, in particular, can alter brain activity and intensify hunger. With all that stacked against you, it might seem easier to never give up on sugar. But continuing to consume large amounts of processed sugars can wreak havoc on your health and weight.
7 ways to beat sugar addiction
If you really want to limit or avoid sugar in your diet, here are some tips for beating your sugar addiction.
1. Drink lots of water to beat sugar addiction.
Did you know that some people confuse the feeling of thirst with signs of hunger? If you don’t drink enough water, you may feel hungrier than usual. The studies Clinical trials show that this happens frequently, with around 37% of people mistaking hunger for thirst. Since our hunger signals are so much stronger, they trump the signals to drink water. So stay hydrated throughout the day to help beat cravings, satisfy your appetite and control your weight.
2. Exercise regularly.
When you want a quick dopamine hit, why not walk around the neighborhood instead of grabbing a candy bar? It may take longer to exercise, but your brain will still release the feel-good hormones you crave. When you realize that our brains are wired for rewards, you can understand how to deal with primal instincts. The modern world preys on our basic desires, but that doesn’t mean we should give in to them.
Exercise provides a healthy way to balance neurotransmitters without unwanted side effects. Also, once you start an exercise routine and start seeing results, you want to be physically active.
3. Eat regularly throughout the day.
Did you know that one of the causes of sugar addiction involves irregular eating habits? When you don’t eat balanced meals throughout the day, you set yourself up for intense cravings. The body requires quick sources of energy when it feels depleted, so your mind naturally searches for convenient options. That’s why you see people lining up at fast food restaurants after work because they don’t have the energy left.
But you can fight sugar cravings by eating regularly throughout the day and not skipping meals. This habit helps keep blood glucose levels balanced, making it easier to control gluttony.
4. Please don’t eliminate sugar all at once.
Beating sugar addiction won’t happen overnight, so don’t be too hard on yourself. Gradually reducing your sugar intake will ensure that healthy habits stick around longer. If you give up right away, chances are you’ll revert to your old habits after a short while. The body and mind need time to adjust, so give yourself a little leeway as you overcome your sugar addiction.
Start with something simple, like skipping the morning Starbucks with three pumps of syrup. Or opt for a breakfast of eggs and toast instead of a bagel. Swapping unhealthy foods for nutritious ones can help you form better habits and prepare you to cut out sugar altogether.
5. Eat high protein snacks to overcome sugar addiction.
It helps to eat as much protein as possible when you overcome your sugar addiction. Protein increases satiety and provides steady energy throughout the day. Where carbohydrates provide quick bursts of energy, protein provides long-term nutrition. Foods like nuts, seeds, cheese cubes or jerky are great snacks to eat throughout the day. If you’re vegan, consider trying plant-based protein bars or jerky.
Also, eat protein with every meal, such as tofu, eggs, fish, chicken, or beef. Make a balanced meal by combining it with a grain like quinoa and a healthy serving of vegetables.
6. Avoid buying foods with added sugars.
If you want to overcome your sugar addiction, you shouldn’t be trying food at home. Eating sweets, cookies and sugary snacks will only hinder your progress and could lead to weight gain or diabetes. You can eat these foods in moderation, but you should avoid them for a few weeks. Allow your taste buds to adjust to simpler foods so you don’t crave sweets as often. You can reintroduce them into your diet when you feel ready.
7. Prioritize sleep to beat sugar addiction.
People in the modern world suffer from sleep deprivation in record numbers. We stay up late, wake up very early, and don’t sleep soundly between breaks. As a result, we feel sluggish and look for convenient calories to fuel us up. Lack of sleep intensifies sugar addiction because it stimulates the hunger hormone ghrelin, making you crave high-calorie foods.
So make sure you get at least seven to eight hours of sleep a night and stop eating about two hours before bed. Your mind and body will thank you later when you can overcome cravings with ease thanks to a good night’s sleep.
Final thoughts on overcoming sugar addiction and consequently maintaining a healthy weight
If you are addicted to sugary snacks or drinks, you may feel powerless to change your ingrained habits. But you can feel free from the pressure of giving up your favorite foods overnight. Gradually reducing your sugar intake can help you make healthier choices about what foods to eat. Plus, regular exercise and prioritizing sleep make it easier to control cravings and maintain a healthy weight.
Finally, eating a balanced diet full of protein, fat and complex carbohydrates will supply your body with the proper nutrients. Once you’re full, you won’t succumb to sugar cravings as often.
By Kristen Lawrence. Article in English