Crush Your Sugar Cravings Even if You’re A Stress Eater

I’m a regular human just like you. I eat chocolate, ice cream, and other sugary goodies, but it no longer takes control of my life. It wasn’t always like this though. In fact, I spent my childhood indulging in all types of sugary snacks. And as a kid who wouldn’t love that?! In fact, it wasn’t until I stepped into adulthood, that I noticed a correlation between eating sugar and my constant state of stress, anxiety, lack of sleep, and brain fog. I’m exhausted just thinking about it! I couldn’t get out of bed in the morning and even when I did, I felt scattered and it took forever to complete anything. I would constantly run on this loop of no sleep, struggle to manage my day, then the anxiety would set in with all that still needed to get done and then I was up at night thinking about what didn’t get finished. Needless to say, to get some relief, I turned to sweets (usually chocolate or ice cream). I deserved it right?… I was working my butt off! But one treat turned into two and before I knew it I had devoured an entire pint of ice cream, bag of chocolates, tray of cookies. . .You get the idea. Like you, I knew something had to change, but how could I do it? Would I ever be able to kick my sugar habit?

Maybe you’re like me and you know you’re a sugarholic, but maybe you’re among the masses who have never even considered this. Regardless, the first step is to recognize emotional eating (also known as stress eating) triggers. Without that awareness it’s hard to make different choices. Let’s dive in… 

Some common triggers for emotional eating are:

• exhaustion

• Boredom

• Stress

• Loneliness

• Anger/frustration

• Emptiness  

When we use food as a way to cope with our emotions, and daily stressors we are looking for something to provide us with satiety beyond hunger. Sometimes it’s to feel comfortable or safe. Often we want to feel in control and find a way to be calm and comforted from negative emotions. Sound familiar? So…here’s a few things you can start to take notice of in your day. Do yourself a favor…Write them down in a notebook or journal so you can begin to recognize any patterns that come up. 

Do you seek sugary foods first when:

• you feel stressed?

• you’re not hungry, but just craving food?

• you want to reward yourself?

• you want to eat for the sake of eating? (boredom)

 If you answered “yes” to most of the above then you could have tendencies toward stress and emotional eating. Here’s the GOOD NEWS!!! . . .You can overcome the patterns you’re in and get back in control. 

 Especially right now in this world of heightened stress levels between work, relationships, money, world affairs, health, and so many other things, it’s no wonder that stress has increased. It’s not your fault. But so often, this is when it seems like a great idea to turn to those sugary foods to try and get the relief you’re looking for. When there’s tension, we often look for something to bring us joy! It makes sense and it sets off the pleasure centers of the brain so we immediately link it to something that makes us happy. But after eating all that sugar, have you ever noticed how you feel? I know I felt gross and immediately regretted it. Often I would say things like, ‘Why did I do that?’ ‘It’s not even really what I needed.’ ‘Now I feel worse.’ 

Check out my simple and easy sugar craving solutions below that will have you crushing your sugar cravings in no time!

7 Solutions to Sugar Cravings

1. Check Your Bevvies!
Sounds crazy, but sometimes we get confused between sweet cravings and signs of dehydration. Start by drinking a glass of water, wait 5 minutes and then see if you still have the craving. If so, you can make yourself a meal at that point. 

 If you’re a coffee drinker listen up…Too much caffeine mimics a blood sugar crash – you’re high for a bit but then you come crashing down and crave…SUGAR especially if you add all the extras to your coffee.

2. Satisfy your sweet tooth with sweet veggies, fruit and spices.
Your tongue has sweet taste buds that demand to be satisfied, so don’t hold out on ‘em! Add naturally sweet foods & spices to your diet like squash, yams, carrots, beets, berries, figs, apples, cinnamon, coriander, nutmeg, cloves, and cardamom.

3. Sleep.
For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form of sugar or caffeine. Power down an hour earlier than usual, and notice how your cravings disappear.

4. Check your protein.
This is a fun, cool fact – watch how much protein and what kind of protein you’re eating, especially animal protein. Eating too little animal protein can lead to massive sweet cravings. Eating too much animal protein can lead to sweet cravings. When I work with clients we find just the right sweet spot for protein intake so they feel satisfied.

5. Sniff out low-fat and fat free foods.
When food manufacturers take the fat out of foods, what do they put in? Yep, sugar. 

6. Move yo’self.
Movement is another kind of food for your body. It releases stress, makes you feel great and look great. When you don’t get enough, the body starts to look for other ways to blow off steam, like binging on chocolate, wine, Snickers bars, cupcakes, whatever your vice is.

7. Create new post-meal rituals.
If you’re a “dessert after your meal” person, one of the things you might love about that is the ritual of it. What are other possibilities for post-meal rituals? 

Whether you’re just starting out, or you’ve been at this a while you can crush your sugar cravings and emotional eating. All it takes is 3 key ingredients to put it all together. Without these 3 ingredients, we stay stuck in the same patterns and repeat the same old behaviors that keep us from breaking free.  

Some of us do really well for a little while. We get some new information, renew our commitment to follow through, and even take consistent action for a week or two. We convince ourselves that ‘This time is going to be different,’ and then, what happens? Our motivation fizzles out and we fall off track, back-sliding into our old habits. Think New Year’s Resolutions.

We all know WHAT to do, but don’t always do it, right?! That’s because knowing isn’t enough. It’s not what motivates us to take action. The 3 key ingredients that bring this all together are the right system, the right support and the right accountability. We’ve got information…That’s the system. Now it’s time to find someone to encourage you along your journey and kick you in the butt when you make poor choices.

Now’s your time to take back your life and crush your sugar carvings long term. Get ready to take ACTION and follow through in a way you never have before. I can’t wait to hear all about your progress! 

Cheers to your wellness!