7 easy ways to crush the holiday sugar cravings
The holidays are coming and temptation will be all around.
So how do we avoid overdoing it and overindulging in the sweet treats all around us?
These 7 tips are guaranteed to help you reduce your sugar cravings and stick to your diet this holiday seasons.
And remember, it is about progress, not perfection!
Eat Small, Frequent, Balanced meals
If you have worked with me before you have probably heard me say this a million times but for good reason….it works! Eating small, frequent, balanced meals helps to maintain blood sugar levels, curb appetite, reduce cravings and increase metabolism. When we go long stretches of time between eating, our blood glucose levels decrease. When our blood sugar is low, we naturally crave sugar. Eating protein, fats and carbohydrates at every meal also helps to stabilize blood sugar levels, keep you feeling fuller longer and reduces cravings. Aim for 5-6 small meals per day with protein, fats and carbs at every meal to reduce hunger and keep sugar cravings at bay.
Drink water
Many times when we reach for food what we really need is hydration. Reduced hydration can make it more difficult for the body to metabolize glycogen (stored glucose) for energy. Therefore, our bodies crave sugar to provide us with a quick burst of energy when what we actually need is to drink more water. So, before you grab a sugary treat, guzzle some water and see how you feel.
Exercise
Not only does exercise help you to burn calories and feel more fit, but it actually releases feel good hormones. Exercise releases the neurotransmitters dopamine and serotonin which reduce depression and can act as a natural mood booster. When we feel better we tend to make better nutritional choices. Instead of eating sugar, take a walk or try yoga to get those happy neurotransmitters flowing.
Don’t restrict
Yes, I am actually telling you to have the cookie! The minute we tell ourselves that we “can’t” have something, it is human nature to want that very thing even more. Rather than restrict, choose to “cheat well”. While there are no “bad” foods, there ARE better choices. When choosing a less healthy option be sure that you are choosing well. What do I mean by this? Well ,if oatmeal cookies are not your favorite but that is what is being passed around, don’t have one just to have it. Wait until your absolute favorite is being served and choose to have it, savor every bite and don’t feel guilty. Simply enjoy it and move on. One cookie or one desert will not make you unhealthy (just as one salad won’t make you healthy). If you try to restrict too severely it can lead to a binge and the all-or-nothing mentality, where one bite can snowball into eating everything in sight and “just starting over tomorrow”. Allowing yourself treats and realizing it is not “bad” can help to keep your diet in check.
Get to sleep
A lack of sleep can disrupt hormones and increase hunger and decrease fullness cues. We have 2 hunger hormones in our body: Ghrelin and Leptin.
Ghrelin is the hunger hormone and signals your body that we are hungry and need food.
Leptin signals that we are full. A lack of sleep has been found to increase Ghrelin levels….therefore making you feel more hungry, and decreases Leptin levels....making you not feel as full. Also when we are tired we tend to want a pick me up and naturally grab for sugary sweets. So, be sure to get at least 7 hours of sleep at night, especially during this busy time.Have a plan
Before going out to holiday parties, have a plan. What will be served? What will you choose? Do you have a friend with you who can help keep on you track? Having a plan ahead of time can reduce impulse and poor decisions. Also, be sure to eat something beforehand so you don’t arrive starving.
Reduce alcohol consumption
Alcohol reduces our inhibitions and can lead to making poor dietary choices. Drinking alcohol can also reduce blood sugar, and lead to sugar cravings. When having alcohol try to limit to one or tow glasses and don’t mix with high calorie, high sugar juices.
The bottom line is that one treat, one meal and even one day will not derail your diet. It is when we allow that one day to spiral into making poor choices daily. If you eat healthy most of the time, a few holiday splurges will not make any difference.
Stick to these 7 tried and true guidelines and your sugar intake will decrease which will naturally decrease your cravings! The less sugar you consume the less you will desire!
Happy Holidays!
Be sure to grab my free guide to the top 5 tips to lose weight and keep it off!
And Join my free FB group for education, motivation and support!