Sugar has crept into everything we eat, from the sweets, chocolate and biscuits with which we indulge ourselves, to the daily dietary staples, often perceived as healthy choices, such as breakfast cereal, yogurts and sauces.
As research shows 75 percent of the foods on the supermarket shelves have had sugar added, so it’s no surprise then that so many of us say sugar cravings are our biggest obstacle to reaching our weight goals and to maintaining that loss.
While we all experience cravings for sweet things from time to time, many of us turn to chocolate or biscuit for emotional comfort or as a reward at the end of a stressful day. The quick fix of a sugar rush becomes a habit and one which can be hard to break.
However, regaining control doesn’t have to mean cutting out sugar completely from your diet. A few key changes and being more aware can make all the difference. Here are my top tips:
Tame your sweet tooth
Start off by identifying the most obvious sources of sugar in your diet. For example, do you have a biscuit with your morning cup of coffee? Or do you consume soft drinks for an energy boost? Remember that the more sugary foods you consume, the more you will crave them. By reducing them, the cravings will diminish within one to two weeks, which will make staying off them a lot easier.
Set yourself up for success
Preparation is key to successfully making dietary changes. It’s time to clear out those temptations from your kitchen, biscuits, chocolates and sweets need to go. If they’re not there, you can’t eat them. Make sure you stock up your shelves with healthy snack alternatives, so you’ll stay on track when hunger strikes.
Focus on what you have to gain
Be specific when it comes to your goals, or it will be hard to stay motivated. Remind yourself of the benefits of reducing your sugar intake, for example; I’ll have more energy, I’ll be able to fit into those skinny jeans, my skin will be clearer, etc. Focus on the positives will help you to be determined when the sugar cravings hit.
Get the balance right at meal times
A balanced diet starts with nutritious meals. And there’s an easy way to make sure your meal has the right balance of nutrients; your plate should be one-quarter protein-rich foods, such as fish, meat, legumes, eggs), one-quarter healthy carbohydrates (potato, brown rice, quinoa) and half with vegetables (at least half of which should be greens). This will help to stabilise blood sugar and energy levels, keep cravings at bay and control your weight.
Keep healthy snacks close to hand
If you’re hungry or in the midst of an afternoon slump, you’re more likely to choose the wrong foods. Eat little and often and make sure to have healthy snacks ready; a natural yogurt with berries or a piece of fruit with some nuts can fill that hunger gap.
Stop feeding your feelings
For most of us who struggle with a sugar habit, our emotions are tied to our eating behaviour. You may not be experiencing physical hunger, but you pick a sugary snack because of how it makes you feel.
To combat this ‘emotional eating’, stop and think about the feelings, eg tiredness, stress, boredom, which are causing you to reach for comfort food. Are there certain times, people or places that spark these feelings? Once you know what your triggers are, you’ll be in a position to control them.
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