You are viewing the article How to Beat a Sweets Addiction at Thptlaihoa.edu.vn you can quickly access the necessary information in the table of contents of the article below.
Sweets, with their luscious flavors and mouthwatering textures, have a way of capturing our senses and leaving us longing for more. It’s not uncommon for many individuals to develop a sweets addiction, a seemingly unstoppable desire for sugary treats that can wreak havoc on our health and well-being. Whether it’s a love for chocolate, candies, pastries, or sugary drinks, this addiction can be a daunting challenge to overcome. However, with the right strategies and a steadfast commitment, it is possible to break free from the clutches of a sweets addiction and regain control over our eating habits. In this guide, we will explore effective ways to beat a sweets addiction, offering practical tips, insights, and encouragement to help you navigate this challenging journey towards a healthier, more balanced life.
This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,496 times.
Do sweets always occupy your mind? Do you feel that you are suffering from a sugar addiction? Recent research shows that sugar often affects chemicals in the brain and creates cravings. This feeling is often expressed more strongly when influenced by attractive foods, such as high-fat foods. One of the main reasons here is that sugar stimulates the brain to release serotonin and endorphins. These two compounds provide an immediate and short-term source of energy, while helping to improve feelings of discomfort. The cause of the onset of sweet cravings is different for each person. However, most often they are related to mood and energy recovery when consuming sweets. [1] XResearch SourceStice, E., Burger, KS, Yokum, S. (2013). Relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84 However, there are still some effective ways that can help curb this craving for sweets.
Steps
Find Out Your Initiating Cause
![Image titled Stop Sweet Cravings Step 1](https://www.wikihow.com/images_en/thumb/f/fc/Stop-Sweet-Cravings-Step-1-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-1-Version-2.jpg)
- To learn about emotional triggers, pay attention to when you want sweets. Whenever you have a craving, don’t forget to write down in your diary how you feel at that moment. Try to pinpoint exactly how you’re feeling.
- For example, you may want to eat sweets as soon as you learn that you got a bad score on an exam. Or, cravings could be the result of you feeling upset and frustrated.
![Image titled Stop Sweet Cravings Step 2](https://www.wikihow.com/images_en/thumb/d/d2/Stop-Sweet-Cravings-Step-2-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-2-Version-2.jpg)
- If you’re feeling stressed, try to avoid eating sweets. Instead, find other solutions, such as strength training or deep breathing.
![Image titled Stop Sweet Cravings Step 3](https://www.wikihow.com/images_en/thumb/a/ae/Stop-Sweet-Cravings-Step-3-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-3-Version-2.jpg)
- The problem, however, is that sugar is only a quick and short-term source of energy. And you will quickly feel exhausted when this energy is burned out.
![Image titled Stop Sweet Cravings Step 4](https://www.wikihow.com/images_en/thumb/e/ea/Stop-Sweet-Cravings-Step-4-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-4-Version-2.jpg)
- Any hormone-related problem can be the cause of cravings. The reason here is that hormones are an integral part of the body’s energy supply process. If you are in a condition or think you are suffering from a hormone imbalance or deficiency, seek medical help.
Change Eating Habits
![Image titled Stop Sweet Cravings Step 5](https://www.wikihow.com/images_en/thumb/0/0e/Stop-Sweet-Cravings-Step-5-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-5-Version-2.jpg)
- Increase the amount of protein in your meals, such as fish, chicken, lean red meat, and nuts.
- Say no to canned foods that contain a lot of sugar and ingredients that are not good for the body, such as salt.
![Image titled Stop Sweet Cravings Step 6](https://www.wikihow.com/images_en/thumb/2/2a/Stop-Sweet-Cravings-Step-6-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-6-Version-2.jpg)
- Some good suggestions include whole grains, broccoli, artichokes, whole wheat pasta, raspberries, and countless other beans.
- Women are advised to get about 35 to 45g of fiber daily while men about 40 to 50g daily. [5] X Trusted Source Mayo Clinic Go to Source[6] XResearch SourceUnderstanding Normal and Clinical Nutrition Hardcover 2011 by Sharon Rady Rpfes , Kathryn Pinna, and Ellie Whitney[7] X Trusted Source American Heart Association Go to the source
![Image titled Stop Sweet Cravings Step 7](https://www.wikihow.com/images_en/thumb/4/48/Stop-Sweet-Cravings-Step-7-Version-2.jpg/v4-728px-Stop-Sweet-Cravings-Step-7-Version-2.jpg)
- Several studies have shown that 5 to 6 snacks plus 3 main meals help maintain satiety throughout the day. Try to increase your intake of healthy calories each day as you add several small meals. However, 5 to 6 medium sized meals are not recommended. The reason here is that this will increase the amount of calories absorbed into the body. [8] XResearch Sources
![Image titled Stop Sweet Cravings Step 8](https://www.wikihow.com/images_en/thumb/8/82/Stop-Sweet-Cravings-Step-8.jpg/v4-728px-Stop-Sweet-Cravings-Step-8.jpg)
![Image titled Stop Sweet Cravings Step 9](https://www.wikihow.com/images_en/thumb/d/d1/Stop-Sweet-Cravings-Step-9.jpg/v4-728px-Stop-Sweet-Cravings-Step-9.jpg)
- Goodbye sweets, cakes, cookies, and ice cream. [11] X Trusted Source American Heart Association Go to Source
![Image titled Stop Sweet Cravings Step 10](https://www.wikihow.com/images_en/thumb/6/60/Stop-Sweet-Cravings-Step-10.jpg/v4-728px-Stop-Sweet-Cravings-Step-10.jpg)
- If you don’t like drinking plain water, try switching to natural mineral water that has an all-natural flavor.
![Image titled Stop Sweet Cravings Step 11](https://www.wikihow.com/images_en/thumb/5/58/Stop-Sweet-Cravings-Step-11.jpg/v4-728px-Stop-Sweet-Cravings-Step-11.jpg)
- Look for a healthy sweetener, such as stevia extract. This sweetener is low in calories and completely natural. That is, they are extracted from pure stevia and not from other chemicals, like artificial sweeteners. Furthermore, stevia has been shown to be highly effective in treating high blood pressure and abdominal pain. However, this plant is also known to interact with certain medications, such as anti-inflammatory and antifungal medications. Consult your doctor to see if stevia is safe while you are taking any of the above medications. [14] XResearch Source
Behavior Change
![Image titled Stop Sweet Cravings Step 12](https://www.wikihow.com/images_en/thumb/0/0c/Stop-Sweet-Cravings-Step-12.jpg/v4-728px-Stop-Sweet-Cravings-Step-12.jpg)
- To get used to mindfulness, you should try something new. Usually, we eat the same breakfast, lunch, and dinner on a regular basis. Try a new recipe or make a vegetable and meat dish that you don’t eat often.
- Pay more attention to chewing food. This includes looking at the food, focusing on how you see it, savoring the food every time you chew it, and taking some time afterward to enjoy the experience. Turn off the TV and stay away from anything distracting so you can focus on enjoying your food every time you chew. [17] XResearch Source
![Image titled Stop Sweet Cravings Step 13](https://www.wikihow.com/images_en/thumb/a/a6/Stop-Sweet-Cravings-Step-13.jpg/v4-728px-Stop-Sweet-Cravings-Step-13.jpg)
![Image titled Stop Sweet Cravings Step 14](https://www.wikihow.com/images_en/thumb/9/90/Stop-Sweet-Cravings-Step-14.jpg/v4-728px-Stop-Sweet-Cravings-Step-14.jpg)
- Walk
- Practice meditation
- Write diary
- Chew sugar-free gum
![Image titled Stop Sweet Cravings Step 15](https://www.wikihow.com/images_en/thumb/7/73/Stop-Sweet-Cravings-Step-15.jpg/v4-728px-Stop-Sweet-Cravings-Step-15.jpg)
- Throw away all sweets and sugars in the house.
- Hide sweets on top of shelves where you can’t reach them.
- Put healthy and nutritious food in sight, such as a bowl of fruit, on the counter, instead of placing a jar of cookies on it.
This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,496 times.
Do sweets always occupy your mind? Do you feel that you are suffering from a sugar addiction? Recent research shows that sugar often affects chemicals in the brain and creates cravings. This feeling is often expressed more strongly when influenced by attractive foods, such as high-fat foods. One of the main reasons here is that sugar stimulates the brain to release serotonin and endorphins. These two compounds provide an immediate and short-term source of energy, while helping to improve feelings of discomfort. The cause of the onset of sweet cravings is different for each person. However, most often they are related to mood and energy recovery when consuming sweets. [1] XResearch SourceStice, E., Burger, KS, Yokum, S. (2013). Relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84 However, there are still some effective ways that can help curb this craving for sweets.
In conclusion, overcoming a sweets addiction is challenging but entirely possible with the right strategies and mindset. The key is to understand the underlying reasons for the addiction and address them through healthier habits. By gradually reducing sugar intake, finding alternative sweet treats, managing stress, and surrounding oneself with support, individuals can successfully beat their addiction to sweets. Moreover, it is crucial to remember that relapses may occur, but they should not be considered failures. Instead, they should be seen as opportunities for learning and growth. With determination, self-discipline, and a positive mindset, individuals can regain control of their cravings and lead a healthier lifestyle. Remember, moderation and balance are key, and embracing a sugar-free life can bring numerous health benefits and enhance overall well-being.
Thank you for reading this post How to Beat a Sweets Addiction at Thptlaihoa.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search:
1. Tips for overcoming a sweets addiction
2. Effective strategies for beating a sugar craving
3. Healthy alternatives to satisfy a sweet tooth
4. Mindful eating to reduce sugar cravings
5. The role of nutrition in curbing sugar addiction
6. Psychological techniques to overcome a sweets addiction
7. Support groups and resources for sugar addicts
8. The impact of sugar addiction on overall health and ways to reverse it
9. Creating a personalized plan to break free from sweets addiction
10. Seeking professional help for severe sugar addiction