Excess consumption of sugar is harmful to your health. While every child knows this by now, it still is hard to give up on sugar because the cravings can be too much to handle. Consequently, reducing the intake of sugar gets challenging.
As per standard treatment plans, you need a sugar detox. You also need to devise a strategy to trim your sugar consumption. Be mindful that abruptly cutting down your sugar intake only amplifies your cravings for something sweet. Consequently, you’re unable to lessen the intake.
Sometimes, you may even end up eating more sugar in a failed attempt at lessening your sugar intake. Therefore, whatever approach you adopt, it is essential that you move slow. Alternatively, just remember that slow and study wins the race.
Here are some simple hacks to help you lessen your sugar intake to the recommended amounts of 6 teaspoons for women and 9 teaspoons for men.
1. Eat natural sugars
When struck by sugar cravings, it is ideal to pick a food source of natural sugars. In contrast with refined and processed sugar, natural sugars are not extremely harmful for your health. So, try eating a slice of apple when you feel like having sweetened soda.
Fruits and vegetables also contain vitamins, minerals, fiber, and other nutrients. These slow down digestion and slow the flow of sugar into the bloodstream. This moderates the release of dopamine in the brain, which helps control sugar cravings.
2. Portion control your meals
Eating a small amount of sugar can often trigger sugar cravings. Consequently, you end up eating a larger portion of sugar. To control this, you need to control your portions. If you tend to eat sugar at the end of every meal or eat something sweet at a specific time, then it is best to control your portion.
To this end, take out a slice from the cake or whatever else you eat and keep it in your vicinity. Place the rest at the back of the refrigerator so that you don’t eat the rest.
3. Keep yourself hydrated
Keeping hydrating is another tip for reducing cravings. Often dehydration is held accountable for causing sugar cravings. It can also cause you to eat more as thirst signals tend to be weak and a person may think that he is hungry or craving for something sweet when, in reality, you’re only just hungry. Hence, it is best to stay hydrated.
4. Take a hot shower
This is another useful hack for getting rid of your sugar craving. When you feel the need for having something sweet, you should step into your shower. Make sure that the water is hot, not burning hot that scalds your skin but hot enough.
Stay in the shower for a good 5-10 minutes and let the water run down your neck, shoulders, and back. When you step out of the shower, you will feel dazed, as though you just stepped out of a sauna. At the same time, your craving will have died under the hot water.
5. Go for a walk
Whenever a sugar craving is nearing, it is best to step out of your house and go for a walk. If you’re a runner, you can beat the craving better. All you have to do is to walk or run and you will be distancing yourself from the food.
On top of that, the exercise will help release the feel-good chemicals in the brain, which helps to fight the craving. In addition to walking or running, you can also do a few push-ups, squats, or burpees.
Fighting sugar cravings can be a hard thing to do. Just be mindful that it is a slow process and you can only win against the sugar addiction by slowly reducing the amount that you consume. These tricks can also help you substantially.