13 Ways to Fight Sugar Cravings (cont.)
But won't eating more often mean overeating? Not if you follow Neville's
advice to break up your meals. For instance, have part of your breakfast -- a
slice of toast with peanut butter, perhaps -- and save some yogurt for a
mid-morning snack. "Break up lunch the same way to help avoid a mid-afternoon
slump," Neville says.
How to Stop Sugar Cravings: 5 Tips for the Long Term
One of the best ways to manage sugar cravings is to stop them before they
start. To help you do that:
- Skip artificial sweeteners. Artificial sweeteners may sound like
a great idea, but "they don't lessen cravings for sugar and haven't
demonstrated a positive effect on our obesity epidemic," says Grotto, author
of 101 Foods That Could Save Your Life.
- Reward yourself for successfully managing sugar cravings. Your
reward could be large or small. Remember why you're working on it and then
reward yourself for each successful step.
- Slow down. For one week, focus on your sugar cravings and think
about what you're eating, suggests Chambers. Diet mayhem often results from
lack of planning. So slow down, plan, "and eat what you intend to eat,
instead of eating when you're desperate," Chambers says.
- Get support. Many people turn to sweet foods when they're
stressed, depressed, or angry. But food doesn't solve emotional issues.
Consider whether emotions are involved in your sugar cravings and whether
you need help to find other solutions to those emotional problems.
- Mix it up. You may need more than one strategy to thwart sugar
cravings. One week you may find success with one tactic, and another week
calls for an alternative approach. What's important is to "have a 'bag of
tricks' to try," Gerbstadt tells WebMD. To tame sugar cravings, you really
need to "figure out what works for you," Neville says.
Lastly, go easy on yourself. It may take time to get a handle on your sugar
cravings. "It's difficult to shift any system -- whether it's the world economy
or your eating," Chambers says.
SOURCES:Last Editorial Review: 6/22/2011 6:15:25 PM
Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association.
Susan Moores, MS, RD, nutrition consultant, St. Paul, Minn.
American Heart Association: "Carbohydrates and Sugars."
American Heart Association: "Carbohydrate Addiction."
David W. Grotto, RD, LDN, author, 101 Foods That Could Save Your Life.
Kerry Neville, MS, RD, national spokesperson, American Dietetic Association.
Judy Chambers, LCSW, CAS.
Medicinenet: "Diet Sabotage: How Much Sugar Are You Eating."
WebMD Slideshow: "Weight Loss Slideshow: 9 Best Diet Tips Ever."
WebMD Feature: "Break the Sugar Habit."
Reviewed on June 22, 2011
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