Top 3 Tips For Kicking The Sugar Habit
We’ve all experienced it firsthand. We start off telling ourselves we’ll just have one, and before you know it we find ourselves in an Oreo® cookie coma! And then we shame ourselves for not having the willpower to control our cravings. Why do we do that ourselves? We know that eating small portions of sugar creates a psychological and physiological desire for more, and that giving it up brings on withdrawal symptoms (i.e. strong cravings, headaches, fatigue, depression and mood swings).(2) If that is not the very definition of an addictive substance, I don’t know what is! So, why beat ourselves up? We are not “weak” or completely crayolas, we just need to come up with some strategies to tame the great crystalline monster.
Here are our top 3 CBF strategies:
1. Manage Your Stress: Stress induces strong desires for sugar and simple carbohydrates. (1) This effectively explains why many of us are battling more than ever as we maneuver through our current COVID environment. So, if you’ve had a particularly stressful day, do not leave yourself alone with that bag of cookies – they won’t stand a chance!
2. Be aware of the “Witching Hour”: Try to tune in to when you crave sugar throughout your day. Is it immediately upon rising? Following your mid-morning workout? Midday – when hormonal rhythms shift (i.e. midday lull)? Or are you a night craver? It doesn’t matter when your particular witching hour is – it matters that you acknowledge it, and that you come up with strategies to confront it. Go for a walk. Meet a friend for a coffee. Engage in an activity you enjoy. This will keep you occupied and distracted during those hours. Alternatively, if you are simply too busy to replace the behaviour, try brushing your teeth. You’d be surprised how this can kill cravings!
3. Stay Satiated: Try not to allow yourself to get hungry. I know this seems simple but it never ceases to amaze me the number of people that skip meals or limit proteins and fats – particularly at breakfast. Protein and fat are far more satiating than simple carbohydrates. (3,4,5,6) So, if we are going to tilt the scales of sugar dependence in our favour, we need to find ways to get protein and fat into our meals. Start by eating a good real food breakfast that contains good fats like eggs, yogurt, kefir, homemade granola… And work out from there.
I can only hope that this helps you feel a little less frenetic about the thought of 3 days without sugar. Start with one day. Or even half a day. Be where you need to be in the knowledge of where you want to go. And most importantly - be gentle with yourself! Your relationship with sugar is not going to change in a day. Nor will giving it up for three days to complete a Bingo challenge rewire our brains and reset our physiology. It is the first step in a long journey to becoming A) more aware of the nature of our cravings B) reorienting our inner dialogue and C) gradually shifting our habits. Try to set small goals and build out from there. And whatever you do, please do not shame yourself for your choices - they are far more physiological than you think! Take a moment, breathe, let it go, and get back on track the next day.
