Why You Have Cravings and How to Stop Them

Here are some reasons that may apply to you as to why you are craving sugar: 

• You are using artificial sweeteners
• You sleep poorly
• You are stressed
• You are eating to soothe your emotions or to feel better
• Your body needs certain minerals
• Increase in the hunger hormone ghrelin – you eat more high calories foods especially sugar, the next day
• The appetite suppressant hormone leptin is decreased
• You have after dinner cravings causing you to eat more high-calorie sugar-rich foods even when you have had a big dinner
• Low energy the next day so you subconsciously reach for a bagel, pastry or donut for a sugary energy boost
• You eat more food the next day
• You don’t feel satisfied, so you crave sugar

1. Lower your stress - Do deep breathing exercises. Take a deep breath in, hold if for five seconds, and slowly let it out. Do this as many times as needed. Mediate or listen to some calming music. You can also journal as a way to get out of your head and lower your stress.
2. Get better sleep - Sleep in the dark. Use blackout curtains or a sleep mask. 
3. Check your foods for artificial sweeteners - Cut back on the amount you use. Check the ingredients labels on the foods in your cabinets for artificial sweeteners so you know how much you are consuming. Switch to stevia or erythritol as they have not been shown to cause sugar cravings.
4. Check-in with your emotions - Are you hungry for sugary foods due to physical hunger or to elevate your mood? What is the emotion behind the craving? Find healthier alternatives such as going for a walk, talking to a friend, or writing in a journal.