Get to the root of your sugar cravings to be successful. Because sugar tastes so good and is highly pleasurable in our brains, it can become an easy mask to cover up what we really may be needing. Uncover the truth by getting curious about what you need. Identify true hunger first, then follow through with some clues below to help recognize what you really need.

1. You are dehydrated
2. You are actually hungry and it is meal time.
3. You are trying to be too good on your program and may need to add calories.
4. You have created a habit of eating sugar every day.
5. You are having a feeling you want to avoid: boredom, anxiety, etc.
6. You are adding pleasure to your life.
7. You are eating instead of telling someone the truth, maybe yourself.
8. You just saw a photo or video of a dessert.
9. You are looking for a pick me up. Do you need a break and are not allowing to step away? Do you need more sleep?
10. Fill in the blank. Track your cravings and see if there is a pattern.

1. Staying hydrated can be a way to fight cravings. Try it out. Next time you have a craving that is not biological hunger? Try drinking a glass of water and waiting a few minutes.
2. If you are biologically hungry, eat the food you planned to eat. Eat a balanced meal with protein, fat and carbohydrates. If you fail to plan, you plan to fail. If you are on the go, like many are, you will be eating ‘on the go’. What is available on the go? Easy, quick, convenient foods that are typically high in salt, fat and sugar. You can usually find sugar pretty easy as a first option.
3. If you are eating healthy and getting sugar cravings, consider this: Are you trying to be too good too quick? Many times I have noticed someone trying to eat healthy and drastically cutting calories and carbohydrates from where they were before. This is why being honest about your starting point is helpful. You may not need to cut that much and can still make progress.
4. If you eat sugar every day after a meal, you train your body to crave it every day after a meal. This also goes with evening snacking, watching tv, 3 pm pick me up. Sugar has a built in reward so it is especially easy to get hooked. With some carefully timed distraction and an alternative that addresses the real issue, one can break the habit.
5. We have all done it. Feel an uncomfortable feeling arise that you don’t want to feel? Eat instead. This covers the feeling temporarily. The short term relief may be accompanied with guilt and discomfort of eating without real hunger. On top of that, feeling the discomfort may be the catalyst to making the needed changes.
6. Sugar hits the brain with feel good chemicals, dopamine. This built in reward can make a habit quickly. If you are not having other ways to feel pleasure in your life, sugar can become a ‘best friend.’
7. Our mouth is used to speak and eat. If you are not speaking up or afraid to speak up, what are you doing instead? Are you afraid to tell someone no? Don’t think you can get off the phone but find yourself in front of the fridge and not hungry? What is it that you want to say?
8. Just like when a smoker quits smoking, they can be triggered by seeing someone smoke, seeing cigarettes or other reminders. This is the same with sugar. See a dessert on a billboard, tv or instagram post? Observe your craving after. Get away from seeing the trigger and wait 5-10 minutes. It will probably go away.
9. In our productivity focused culture, many people are skipping breaks. Next time it is 3 pm and you think you need a sugar pick-me-up, consider what your real need is. Do you actually need a break? Are you getting enough sleep?

See Also: http://thedowellbewell.com/losing-weight-attracts-attention/

Reference:

Intuitive Eating: Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch.

*https://amzn.to/45uHLaU

https://theconversation.com/your-brain-on-sugar-what-the-science-actually-says-126581

* As an Amazon Associate, I get a small percentage if you buy the book. Thank you.