How to break the habit of reaching for SUGAR!!
By being conscious of simple changes, you can empower yourself to take control of your cravings and turn them into intuition!
Once you can tell the difference between real hunger and cravings/psychological hunger, you will be well on your way to a healthy goal of feeling relaxed, connected, energetic and free with food.
How to tell the difference between psychological hunger and physical?
Physical hunger will normally occur 2-3 hours after eating last meal. You may feel it in your stomach or a dip in energy. It’s ok to allow yourself to feel hunger but you MUST act within 20 mins of feeling it.
Psychological hunger can happen at anytime of the day even just after eating a meal. When you want to eat but don’t feel physical hunger.
Check out my 8 tips below to help you crush those sugar cravings.
Eat enough protein:
Protein has the ability to release satiety hormone faster than carbohydrates and cause you to feel fuller while eating less.
Make sure each meal has some sort of protein (lean meats like chicken, turkey, tuna, salmon, eggs, beans, cottage cheese etc)
Write it out:
If you’re serious about kicking the habit of unhealthy snacks and crushing your cravings, make a list.
Write 3 pros and 3 cons about the food you are craving.
You’ll usually notice that the only pro is that it tastes good, while the cons are extensive.
Also, by the time you’ve finished writing your list the cravings will have subsided. Win, win!
Make simple switches:
If you crave some chocolate, try switching it for a hot chocolate with raw cacao and milk or having a couple of squares of dark chocolate.
Look at the foods you normally crave and want to snack on then look for their healthier alternatives.
Boost your serotonin:
Serotonin, a.k.a. the “happiness hormone, ” can be raised through diet, exercise, and the right sleep schedule.
When you have plenty of serotonin, you are less likely to have cravings for sweets.
Eat a healthy breakfast:
Combining protein and complex carbohydrates for breakfast will decrease cravings for the rest of the day, especially for sugar.
CLICK HERE for my Free 14 Day Fat Loss Plan for recipe inspiration.
Examples could be oats and greek yoghurt or eggs.
**Remember: a breakfast high in unhealthy foods will not necessarily decrease your cravings for the rest of the day so make it a healthy breakfast**
Get 7-8 hours sleep each night:
When we are fully rested we are less likely to give into cravings.
When we are sleep deprived, the body is constantly craving energy sources to stay awake, mostly simple sugars.
Getting adequate sleep also allows our cortisol levels to return to normal, which decreases sugar cravings and supports healthy adrenal function.
That’s why for a lot of people they find it even more difficult to resist cravings in the evening, their body is tired and cannot fight the feeling.
Eat every 3 hours:
This keeps your blood sugar levels steady throughout the day so that you don’t experience an excessive release of insulin into the blood that causes a rollercoaster of cravings. The choices of food need to be healthy though, eating unhealthy food every 3 hours, will create
havoc with your blood sugar levels and your energy.
Keeping blood levels consistent throughout the day will keep energy levels maintained as well as preventing cravings.
Try to reduce/manage the amount of stress that your body is under (as much as you can).
Remember stress causes the production of cortisol which is the hormone that makes you crave fatty foods. The more stress you have, the more you cravings you have
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