Stress
Stress, bad moods, or the need to be comforted can increase your cravings for sweets, as sweets increase your brain’s “joy hormone” serotonin.
Eat more complex carbohydrates – whole grain breads, cereals, legumes, etc. The effect will be the same, but instead of harm – one health and waist benefit. At the same time, if you urgently need to see the world in “pink color”, limit proteins – they inhibit the action of serotonin.
Alternatively, do things that are not related to food, but also contribute to improving your mood – take a walk, do fitness, listen to music. And, of course, you need to look for and address the cause of stress in order to reduce the need for sugar and reduce the risk of overeating.
Low blood sugar
Low blood sugar makes you feel hungry and cravings for sweets, so you need to eat foods that can quickly fix the problem.
Listen to yourself, sit down at the table on time, without waiting for a light-headed state – this will help to control the “sweet food”. Eat 4-5 times a day, carry a small supply of food in your bag in case you get hungry. To keep your blood sugar stable over time, you need complex carbohydrates and protein.
Food for the company
According to statistics, we eat more in a company than alone. Having got out with friends to chat over a cup of coffee and choosing cakes from the menu, keep in mind that if there are at least 6 people at the table, we, without realizing it, eat 2-3 times more than we want.
Eat slowly, be aware – are you eating because you feel like it, or because the other person is eating? If you are having a hard time controlling yourself, consider alternatives to brownies in advance. But do not forbid yourself sweets categorically – it only provokes breakdowns.
Fatigue after exercise
If you are active in fitness, you may be craved for sweets after exercise. Exercise depletes liver glycogen stores, the body requires replenishment of resources.
You need a regular refueling of complex carbohydrates such as whole grains, fruits, vegetables. Try to avoid low-carb diets.
Sugar as a drug
Excess sugar can lead to a kind of addiction where you feel like you can’t do without the sweet taste and its soothing effects. Sugar cannot be compared, of course, with drugs or alcohol, which can lead to real physical addiction. In the case of sugar, we are talking more about psychological dependence. Keep in mind that too much sugar cannot satisfy the pleasure centers in the brain. All calories will be wasted!
Make a plan to gradually reduce the amount of sugar you eat. Keep a food diary, keep track of all the sweets eaten during the day, think about how you can reduce your sugar intake in the first place. The easiest place to start is by limiting soda and other sugary drinks. Your goal is to achieve a restrained and balanced attitude towards sugar.