You probably don’t attach importance to sweet addiction. But to underestimate the harm of sweet is still too naive. The teeth will deteriorate, the weight may increase, mood swings will occur and affect relationships with others. No matter how strong your addiction is, you shouldn’t ignore this problem. The good news is there are several good ways to reduce sugar cravings.
1. Consume more protein foods for breakfast
Studies have shown that a protein breakfast reduces sugar cravings. Such lean protein sources as Greek yogurt, unsweetened peanut butter, eggs, and low-fat cheese reduce the amount of ghrelin (the hunger hormone) and increase the amount of pancreatic polypeptide that signals satiety.
2. Sleep more
The hormones ghrelin, leptin and insulin play a big role in craving of sweets. You should normalize their amount in your body. Research at the University of Chicago showed that a few sleepless nights are able to reduce leptin level by 18% and increase the level of ghrelin, as a result, sweet craving increases almost one and a half times. Sleep deprivation also reduces your ability to resist temptations.
3. Be more active
A sedentary lifestyle contributes to an increased appetite but on the other hand, physical activity improves mood without the help of sweets. The next time you want to eat a cupcake, just do some simple exercises or take a walk.
4. Avoid calcium deficiency
Some studies show that sugar cravings may be caused by a lack of calcium in the body. If you have other signs of calcium deficiency, for example, you have brittle hair and nails, your teeth hurt and become sensitive, you have constant fatigue, then you should take a calcium supplement in combination with vitamin D.
5. Drink more water
Dehydration is often misconceived as hunger or sugar cravings. Fatigue, anxiety, decreased concentration, and a bad mood can be the result of a lack of water in the body. Want to eat chocolate? Drink a glass of water first an wait for 15 minutes.
6. Relax with a cup of tea and a book
Getting rid of stress with the help of sweets is not the most beneficial method, it’s also not the most effective. The University of Sussex found that tea relieves stress much better. Relaxing music is even more effective in this case but the most effective thing is reading! Therefore, make a habit of making a cup of tea (preferably with chamomile) and read a book if you’re stressed out. Reading is a better way to get rid of negative emotions than eating sweets.
7. Fight your anxiety
Addiction to sweets is strongly associated with anxiety and stress. You may have been addicted to sweets in your teens when you were unable to cope with negative feelings, stresses, and resentments. But now you have matured. Of course, it’s not easy to change the habit that you have supported for years, but it is possible. The next time you get annoyed and want to buy a chocolate bar, stop for a minute, close your eyes, focus on your breathing and relax. Now it should be easier to keep yourself from buying the next dose of sweets.