5 Tips to Overcome Sugar Cravings {Healthy Weight Loss for Women over 40}

Do you want to reduce your sugar cravings? Maybe you want to eat better and lose belly fat and you know sugar is playing a role.

We are surrounded by sugar and it can be so hard not to eat. But the evidence is clear that sugar is creating inflammation and causing us to be unhealthy.

I want you to be empowered and not feel like sugar is in control of you.

Here are the 5 tips to break down sugar cravings along with a brief description of each:

1. Create a pause: Take a moment to pause and gain wisdom before reacting to sugar cravings.

2. Reflect on your triggers: Identify the underlying causes of the sugar cravings, such as stress, boredom, anxiety, or fatigue. 

3. Envision what you would like to happen: Visualize how you would like to respond to the triggers without reaching for sugary foods. 

4. Support yourself: Determine how to fulfill the actual needs of your body instead of succumbing to sugar cravings.

5. Do the deeper work: Dive into the emotional aspects driving the sugar cravings.

 Listen to the full podcast episode here ↓

Hidden Sugars in Protein Bars

Before I jump into the 5 tips, I want to share a recent experience. Over the weekend, my husband and youngest son visited Costco for a few essentials, and my son couldn't resist the free samples.

Among the samples was a MET Rx protein bar, boasting 30 grams of protein, 17 vitamins and minerals, and natural flavors. Sounds good, right? It's marketed as a meal replacement bar. However, when I checked the sugar content, it was a whopping 29 grams, with 25 grams being added sugars. Plus, it contained 4 grams of sugar alcohol. Why add fake sugars when it's already loaded with sugar?

This bar also packs 390 calories, making it a meal replacement in theory, but it's unlikely to keep most people satisfied for long. With only 1 gram of fiber, it lacks the filling factor that fiber provides. Foods high in fiber tend to be more filling because they take up more space in our stomachs. This highlights the importance of scrutinizing labels and ingredients, especially when it comes to seemingly healthy options like protein bars.

Learn more: Freedom from Sugar Cravings {How to Cut Out Sugar}

Tip #1: Create a Pause When You Get a Sugar Craving

Instead of impulsively reacting, which applies to many aspects of life, including emotional reactions, we should aim to create a moment of pause. This pause allows for introspection and can offer valuable insights before taking action.

Next time you feel a sugar craving coming on or you're about to reach for something sweet, pause. Try to extend this pause for 1 to 5 minutes. Take deep breaths, allowing yourself some mental space to observe what's happening internally. Simply learning to pause is crucial. Often, the initial challenge lies in training our brains to pause.

Developing this pause can be the most challenging yet pivotal step in the process. So, let's prioritize creating this pause as our first strategy.

Tip #2: Mastering Sugar Cravings by Reflection

Once you've pause take a moment to delve into what prompts you to reach for that sugary treat.

With the Healthy Inside and Out course, discover how to shed excess weight, banish cravings, and achieve lasting results, all while cultivating a healthy relationship with food for a happier, healthier you! 🌟

Reflect on Triggers:

- Consider stress, boredom, anxiety, social discomfort, disliked tasks, and fatigue.

- Identify situations or emotions that prompt sugar cravings.

- Delve into what specifically triggers your urge to reach for sugary treats.

- Recognize how different triggers affect your craving patterns.

- Acknowledge the role of stress, boredom, and other emotions in driving sugar cravings.

- Use insights from trigger reflection to manage sugar intake proactively.

By following these steps, you can gain better insight into your sugar cravings and develop strategies to manage them effectively.

Tip #3: Define Desired Outcomes Around Sugar

When you recognize a trigger during your pause, consider what you'd like to happen next. For instance, if tiredness triggers cravings, think about how you'd prefer to respond in that situation. Perhaps taking a few deep breaths or closing your eyes for a brief period could help rejuvenate you. Similarly, if anxiety prompts cravings, explore alternative methods to calm your nervous system without resorting to food. By defining desired outcomes for different triggers, you empower yourself to respond positively and manage sugar cravings effectively.

Learn More On the blog: 5 Powerful Tips for Beating Sugar Cravings {Banish Sugar Cravings for Good}

Tip #4: Self-Support Strategies for Sugar Cravings

As you pause and piece together your triggers, you'll likely notice recurring patterns or multiple triggers at play. Consider what you'd prefer to happen in those situations. Often, we desire something else than just sugar.

Envisioning Desired Outcomes:

- Reflect on your triggers and envision how you'd like to handle them with ease.

- Imagine scenarios where you respond to triggers without resorting to food for comfort.

- If anxiety is a trigger, visualize calming techniques like deep breathing or taking a walk instead of turning to food.

Self-Support Strategies:

- Once you gain insight into your triggers, focus on supporting yourself through them.

- For instance, if fatigue triggers cravings, think about how you can support yourself throughout the day.

- Explore strategies like ensuring adequate rest, scheduling short breaks, or incorporating energizing activities to combat tiredness effectively.

By nurturing self-awareness and implementing supportive strategies, you empower yourself to navigate triggers and manage sugar cravings more effectively.

Tip #5: Do the Deeper Emotional Work to Break-free From Sugar Cravings

Understand that your body's needs extend beyond sugar, so focus on providing genuine support by addressing underlying needs rather than relying solely on sugary treats. Additionally, engage in deeper self-reflection to ensure alignment between your actions and intentions. Assess whether your choices regarding sugar consumption reflect intentional decisions or are driven by mindless habits.

Explore underlying emotions such as stress, anxiety, or boredom that may influence your behaviors, utilizing journaling or meaningful conversations with trusted individuals to navigate these deeper layers effectively. Embrace the discomfort of confronting and addressing challenging emotions, recognizing that it is a crucial step towards personal growth and overall well-being.

On the blog: How to Stop Emotional Eating for Weight Loss

Health Coaching for Sugar Cravings

In my health coaching sessions, I focus extensively on delving into the underlying factors contributing to sugar cravings. Rather than simply applying superficial solutions, such as setting limits on treat consumption, I guide clients through a process of deep introspection.

Together, we uncover the root causes behind their cravings and explore strategies to address them effectively. While establishing boundaries around treats can be beneficial, it's essential to complement this with the deeper work of understanding triggers and developing self-support mechanisms.

By addressing the emotions driving their actions and learning how to provide genuine support to themselves, clients build a foundation for long-term success in managing sugar cravings. Through health coaching, individuals can simultaneously implement practical boundaries and engage in meaningful emotional work, fostering lasting changes in their relationship with sugar and overall well-being.

Mentioned in this episode:

👉 Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details here: 
*Save $100 with this link: https://programs.micheleriechman.com/courses/healthy?coupon=HUNDRED

Resources:

👉  Download the 5 Day Healthy Reset Workbook and start getting healthy one habit at a time! 

👉 Join the Healthy Beyond 40 Facebook Group to be part of a like-minded community: 
https://www.facebook.com/groups/micheleleefitness

Related episode:

#72 | Breaking the Sugar Cycle: Managing Sugar Cravings and Fostering Gut Health {Health Coaching Call}

#19 | Cravings Sweets All the Sudden? Understanding Sugar Cravings {Healthy Life Jumpstart call with Disa}

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You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice. 

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