How To Break Sugar Addiction – Simple Steps To Stop Eating Sugar

How To Break Sugar Addiction – Simple Steps To Stop Eating Sugar


Brainy Dose Presents: How To Break Sugar Addiction: Simple Steps To Stop Eating Sugar More than anything else, nutritionists point
to excessive sugar consumption as the reason why most people are unable to maintain a healthy
diet. Eating sugar excessively is caused by a need
for a “reward”.That’s because sugar stimulates the brain to release serotonin
and dopamine – the ‘feel good’ chemicals; as well as endorphins that calm and relax
us. This creates a kind of “high”, and like
all other highs, it does not last. That means that when you come down from it,
you are left wanting more. While it can be difficult to break a sugar
habit, the following steps can help you reduce your cravings and essentially help break your
addiction altogether. Number 1 – Start With Coffee Or Tea A lot of people put a lot of sugar in their
coffee and tea. If you do this, you can start training yourself
to get used to less sugar with these drinks. You can start slowly. Simply add one fewer spoonful or packet of
sugar. The drink may taste less sweet, but if you
stick to this, you will quickly adjust to it. In fact, you will come to like it this way. Then, cut back your sugar by one more portion. Over time, you may even come to prefer your
coffee or tea without any sugar at all! This step not only reduces the sugar in your
diet, it will also demonstrate that reducing your sugar consumption is not as tough as
you thought it would be. Number 2 – Avoid Artificial Sweeteners Replacing real, refined sugar with artificial
sweeteners will not help you kick your sugar addiction. This is because artificial sweeteners have
the same chemical effect on your brain. They still act to stimulate your craving for
more sweetened food and drinks. If your “diet” cola is followed by a candy
bar or sweet pastry, this won’t reduce your total sugar consumption, right? Not to mention, artificial sweeteners are
also linked with a large number of unpleasant symptoms such as depression, migraines, anxiety,
digestive problems and many more. Number 3 – Switch To Snacks With Less Sugar Look at the snacks you currently eat. How high is their sugar content? Even full grain cookies or yoghurt contain
more sugar than one would think. Low fat yoghurt, for example, simply replaces
the fat with sugar. Don’t be fooled by ‘diet’ snacks. Many of them contain artificial sweeteners
that make those snacks taste even sweeter. As already mentioned, this can actually increase
your craving for sugar. Look for alternatives with lower sugar content. There are many tasty options, like nuts, cheese
and olives. Vegetables are great because you can basically
eat as much of them as you want. If you stick with these snacks for a while,
you will actually come to prefer them. Number 4 – Reduce The Amount And Frequency
Of Sugary Desserts If you’re used to having dessert after every
meal, slowly reduce them. Start with one less, and continue week after
week. This is a habit like any other. If you reduce your sugary desserts from seven
times a week to six, and continue reducing, you will get used to having them less often. There are easy substitutes. Fresh fruit with a dollop of whipped cream
is a great alternative. You can also put off dessert and replace it
with a low-sugar or sugar-free snack later in the evening. When it comes to dining out, get out of the
habit of always ordering a dessert. Settle for a nice cup of coffee or tea instead. Number 5 – Keep Your Meals Diverse An imbalanced diet can lead to sugar cravings. This is especially true if your diet is lacking
in healthy fats or proteins to keep you satiated. Refined starchy foods – such as pasta, white
bread or white rice – leave you feeling full right after you eat them, but they are digested
quickly. This causes your sugar level to spike upward. Soon after however, your sugar level drops
drastically, causing you to crave for more. Proteins and fats do not have this affect. That’s why it’s important to have meals
with a good balance of macronutrients. Replacing refined grains with whole grain
varieties also helps. Number 6 – Get More Fiber In Your Diet Fiber is not only important for healthy digestion;
it also helps combat sugar cravings. Fiber acts to slow down the rate at which
sugar is absorbed into your system, thus preventing a sugar spike, which is inevitably followed
by a drop that leads to cravings. Like protein and healthy fat, fiber also helps
you feel full longer. Try to include some in all your meals. Number 7 – Sprinkle Sweet Spices There are certain spices that can satisfy
cravings for sugar. Studies show that cinnamon, for example, controls
you blood sugar level and helps prevent those pesky sugar spikes. You can use cinnamon in a number of foods:
in oatmeal, on roasted vegetables, rice pudding or sliced apples. Other helpful, sweet spices that can be used
to control blood sugar are ginseng, fenugreek and cloves. Go ahead and experiment! Number 8 – Get Enough Chromium, Magnesium
And Zinc Adequate amounts of these minerals are shown
to help your body metabolize sugar more quickly and burn it more efficiently. Low levels of them, on the other hand, often
lead to sugar cravings. So make sure you include foods that are high
in these nutrients. These include leafy green vegetables, seeds,
nuts, bran, whole grains, green beans and dark chocolate. Number 9 – Avoid Skipping Meals You might have heard of the term ‘hangry’. It describes a combination of feeling hungry
and angry at the same time. If you have a sugar addiction, you’ve probably
experienced this. This feeling results from a combination of
low blood sugar – which makes you feel very hungry – and then in turn causes you to feel
angry. This can happen when you try to ignore hunger
and go too long without eating. When you skip a meal, your body begins to
crave fuel. At some point, you give in to your hunger
and satisfy it as fast as possible – typically with easy-to-get snacks, high in sugar content. Be aware of your diet and make sure to get
three balanced meals each day! Number 10 – Drink Enough Water If you don’t drink enough water, your body
can mistake thirst for hunger and compel you to eat more than you actually need to. This can also lead to unhealthy weight gain. Drinking water is actually a great way to
combat excess weight because it helps make you feel full. Many people on a diet drink a lot of water
in order to help them lose weight. So keep a bottle or glass of water around
and drink often – especially whenever you feel a hunger pang between meals. Number 11 – Beware Of Advertisements Advertisers know that we ‘eat with our eyes.’ That’s why they flood us with pictures and
images of seductive, mouth-watering foods. Research shows that food advertisements stimulate
the desire to eat, especially in those people who already have a problem controlling their
diet. Beware of the temptation that may hit you
whenever you see a picture of a donut or gooey candy bar. If you are aware of what is going on, you
will be better able to fight it. Also think about unfollowing Facebook pages
or Instagram accounts that advertise sugary foods. Number 12 – Do Things That Make You Happy Find something you enjoy doing, and make time
for it every day. When you engage in something you really love
doing, it naturally raises the levels of your serotonin, dopamine, and endorphins. Increased levels of these substances act to
maintain a healthy balance of acetylcholine in your brain. And this in turn will significantly reduce
your cravings for sugar. Number 13 – Get A Handle On Your Feelings Sugar cravings don’t only have physical
causes – you can also be affected psychologically. We can all be overcome by strong emotions
at times, but some people have a really hard time coping with them. It’s easy to reach for sugary foods to cope
when you feel stressed or depressed. Since sugar triggers the brain to make us
‘feel’ better; it really does serve as ‘comfort food’. Yet, too much of it can actually increase
the risk of depression, creating a cycle that’s difficult to break out of. So what can you do instead of reaching for
sugary food? The next time you’re feeling low or depressed,
take some time to deal with your feelings. Talk about them with someone you can confide
in, or go for a walk and analyse them. Turn to a professional if you need to. Number 14 – Get Sufficient Rest According to research, the amount of sleep
you get is directly related to the strength of your cravings for sugar. The evidence is clear: people who do not get
enough sleep, crave sugar. It just makes sense. If you do not get enough rest, your body will
crave sugar for the quick energy it can deliver. You automatically reach for foods or drinks
loaded with sugar. This can work to deliver a temporary boost,
but it can result in a poor diet and weight gain in the long term. Realizing that you have a problem is the first
step in dealing with it. But it’s not always easy. A sugar addiction acts much like an addiction
to drugs. If you radically reduce your sugar intake,
you may experience withdrawal symptoms such as moodiness, irritability and lethargy. Cravings for sugar can also grow more intense
during the withdrawal period; so going ‘cold turkey’ may not be for everyone. The best approach is to use the steps presented
here, to help you slowly change your diet. Also, keep your motivation in mind, so that
you can control your urge to consume sugar. If you manage to resist the cravings, they
will become weaker over time, and they will eventually be gone. Have you ever tried to break your sugar addiction? If so, how did you go about it? And how long did you manage to stay away from
it? What causes you to give in to your cravings? Let us know! If you enjoyed this video, give it a thumbs
up, and share it with your friends, so we can keep making them. For more videos like this, hit the subscribe
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as well. Thanks for watching!

48 comments

  1. H pylori infection makes you crave sugar. It's very common a lot of people have it and don't know. If you have high inflammation, bloating, headaches, heartburn and all kinds of other symtons you should get tested for it.

  2. me and sugar: BFF
    Gosh .. I suddenly have the urge to make banana pudding …
    …this man is dangerous !!!
    Get out while you still……… .. ๐Ÿ˜จ

  3. Its gonna be hard for me to reduce my sugar addiction. Me and sugar are basically best friends. Plus I'm a complainer, so I would complain about adding less sugar or how bitter it taste. And most the foods we eat have loads of sugar in them already. I mean Toothpaste has sugar in it.

  4. Great stuff, really informative & useful information, Love your YouTube channel too, Cheers, from Australia, Thanks a lot ๐Ÿ˜‚

  5. Are you a cientist? Your videos are pretty great. I will follow the advice to reduce sugar in my coffee. I also liked what you said about sweetners

  6. Good I kinda started drinking tea. And I noticed my urge of drinking sweet drinks lessened but my habit still quite remains

  7. Finally this voice is back ๐Ÿ™๐Ÿฝ great advices from a great channel! Keep up the hard work ๐Ÿ‘๐Ÿฝ

  8. Thank you for this I am trying to stop taking sugar I am getting to love it taking tea with our sugar. Thank you so much

  9. It's ironic how many triggers they put in this piece. They're targeting people with sugar addictions, telling us how bad it is for us while showing us all of these images of people orgasming while eating cake, candy and ice creams Sunday's. Is this really helpful? I wasn't even hungry b4 I started watching this, now I'm dying for something sweet. Showing people failing is also not helpful. Next time do us all a favor and cut out the temptations by sticking to the facts. make the healthy alternatives look better, and if you need to use sweets, show them in a negative light, like the dregs of a banana split all melted and unappetizing. In short, try to help us stay focused on the message of changing our bad habits and adopting healthier choices, by not diverting our attention with sugar at it's finest.

  10. Avoid escape the meal , drinking a lot of water, do something make you happy ๐Ÿ˜ƒ ๐Ÿ˜Š
    Thank you darling for sharing this video good to know ๐Ÿ‘Œ๐Ÿ‘๐Ÿ˜Š๐Ÿ˜Š

  11. I havenโ€™t had coffee with sugar in almost 2 months now, I have more energy and I feel much better. Now I have to work on eating less desserts ๐Ÿ˜Š๐Ÿ™๐Ÿพ

  12. Most of the addictions are there to fill the void that we feel when we lack direction in life.

  13. I had a sugar addiction I would always eat sweets every day and dump a lot of sugar in my hot chocolate until I took pyrantel pamoate tablet. This knocked my sugar habit right out!

  14. I'm losing weight by seeing a nutritionist and I'm enrolled in a weight loss program through my doctor. I have lost so much weight that my diabetes is gone. I highly recommend that if you want to lose weight and kick your sugar addiction, you should consult with your doctor.

  15. I'm addicted to sugar. When I shop and when I pay out and notice too many sugary items I go cold turkey. Sometimes the withdrawal gets bad, that means I waited too long. Mike

  16. The first tip is really good. While I do still take sugar in coffee and tea, I have cut back and often use other sweeteners (like honey)

  17. For attracting a partner, i believe that the body image and being overweight or underweight are absolutely irrelevant, decent facial aesthetics and social inteligence are the only two things that really matter. Being honest, that girl at 0:18 to me is attractive as hell, i have a dream to have a girl like her, i couldn't care less about her weight.

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