Avoiding sugar seems almost impossible! And now that the holiday season has come and gone, it’s not unusual to feel stuck in a sugar rut! With so many delicious treats and cozy drinks, watching your sugar intake can seem like a constant battle. Sugar is addictive! The more you eat, the more your body craves. While refraining from sugar may feel like a losing battle, it might be easier to fight sugar cravings than you think!

According to Scientific American, “Under acute stress, the brain requires some 12 percent more energy, leading many to reach for sugary snacks.”

But if our body craves energy, why is eating too much sugar bad? While sugar may taste great and appear to give your body an immediate energy boost, it is actually doing quite the opposite. Eating too much sugar can actually cause what many refer to as a sugar crash. This happens when your body has too much sugar and must quickly produce insulin to keep your blood sugar at a healthy and normal level.

“The effects of added sugar intake – higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease – are all linked to an increased risk for heart attack and stroke.” -Dr. Hu, Harvard Health Publishing

While the need to satisfy your sweet tooth may taste great and make you feel energized, it is actually causing your body more harm than good. Aside from harming your weight-loss efforts and overall health, sugar can also weaken your immune system making you more susceptible to illness. So, how can you fight these constant sugar cravings and start implementing healthy lifestyle changes to your food intake each day?

While drinking more water might sound like more of a distraction than a solution, it’s not. Dehydration can cause sugar cravings. And while you may think you are drinking plenty of water throughout the day, you might be surprised to learn how much water your body actually needs throughout the day. While the general rule of thumb is to drink 8 glasses of water a day, that might not be enough. Everyone’s lifestyle is different, which can require more water intake for some than others.

Different circumstances can require more hydration. Do you exercise throughout the week? Do you live in a hot or humid temperature that causes you to sweat more often? Are you pregnant or nursing? These are all reasons that can require drinking more water throughout the day. And if you aren’t getting enough water, your instinct may be to reach for something sweet to temporarily trick your mind into thinking that’s what your body needs.

And while drinking enough water does much more than just help fight sugar cravings, water also helps rid your body of waste and toxins that can cause weight gain and other cravings. If you are concerned about how much water you need each day, always consult with your doctor to make sure you are drinking enough for your health needs.

How balanced is your plate at mealtime? If the majority of your plate has more sweets and carbs than proteins and veggies, you aren’t helping your body fight sugar cravings! Staying full is half the battle when eating too much sugar throughout the day. Fill your plate with protein, whole grains, dairy, fruits, and vegetables to give your body the nutrition it needs while staying fuller longer.

Instead, keep your pantry and fridge full of healthier alternatives that will satisfy those hunger cravings and sweet tooth without crashing your blood sugar. Making these healthy lifestyle changes in the kitchen will make it much easier to fight those constant sugar-craving temptations. If you need a little inspiration, check out these 25 easy and healthy snacks to make at home.

If you still aren’t sure where to start, check out this helpful visual representation from the USDA’s MyPlate chart to help you learn what percentage of your plate should be dedicated to which food group.

Before you feel completely discouraged, you don’t have to go without the taste of something sweet throughout your day. Just find a healthier sweet treat that you enjoy just as much or almost as much! Making healthier food choices each day will help your body stop craving processed sugar as often.

Keep your fridge stocked with fresh fruits to help satisfy your sweet tooth. If you are trying to stay low on the glycemic index for blood sugar purposes, stick with fruits like strawberries, blueberries, avocadoes, raspberries, cherries, dates, grapes, grapefruit, oranges, apples, and plums. If you don’t need to watch your blood sugar as closely, enjoy fresh pineapple, watermelon, banana, or mango.

Use dark chocolate, nuts, and dried fruit to make a delicious trail mix at home. This can help satisfy those salty and sweet cravings without eating too much sugar from processed sweets. Dark chocolate is full of antioxidants and minerals, and health experts say there are many health benefits to eating dark chocolate, in moderation, of course. 

Sweet potatoes are a deliciously healthy snack packed with nutrients and health benefits! And they are low on the glycemic index, meaning they don’t impact your blood sugar as harshly as white potatoes. Sweet potatoes are an easy and delicious snack when making healthier food choices. 

Cut up a sweet potato into fries, toss in cinnamon, and throw them in the oven or air fryer for a crispy sweet snack to help satisfy your sweet tooth! Or prick a whole sweet potato with a fork, wrap in a wet paper towel, and microwave for 5-6 minutes or until soft. Mash with a fork, add a little bit of butter and cinnamon, and enjoy!<

Greek yogurt is FULL of nutrients and is a great source of protein. It’s also a fantastic base to add in other healthy foods not only to help satisfy your sweet tooth but keep your stomach satisfied longer. Make a Greek yogurt parfait with fresh fruit, chia seeds, and a drizzle of honey for a deliciously sweet snack to help fight sugar cravings throughout the day. However, make sure you are eating plain Greek yogurt. Some brands add additional sugar to their flavors, so it’s best to stick with plain. 

If you want something sweet but aren’t necessarily hungry, try chewing sugar-free gum or sucking on a mint. If you are used to eating a lot of sugar throughout the day, it will take your body time to kick those sugar cravings to the curb.

While it may be tempting to purchase familiar processed foods and drinks that are “sugar-free,” don’t! Some studies show that many artificial sweeteners can actually make you crave more sugar. And while there are differing medical opinions on artificial sweeteners, some are considered to do more harm than good. When it comes to artificial sweeteners, do your research and consult your doctor on what is best for your health.

Introducing exercise is so important when it comes to making healthy lifestyle changes. We’ve all heard from health experts that the best way to truly meet your health and fitness goals is a combination of a healthy diet and regular exercise. Exercising will help you see results more quickly, which will help you stay more motivated when making healthier food choices. When you stop eating too much sugar each day, you will not only notice a difference in your physical appearance, but your body will feel better too.

“According to a study published in the International Journal of Obesity, starting an exercise regimen may also inspire you to eat more healthfully.” – Jamie Ducharme, Time

If you are new to exercise, start slowly! Don’t dive headfirst and burn out after a few days. It’s important to build up to a steady routine safely. Not only is this best for your body, but also for your motivation. If working out feels impossible, you are less likely to stick with it. Find a friend who enjoys exercising and ask if you can work out together. Or, if you struggle to find the motivation to exercise, consider hiring a personal trainer to help you find a healthy routine that works best for your body.

There are multiple forms of exercise that can help you see results. So don’t let the gym intimidate you if it isn’t your thing. Start by taking a walk each day while listening to your favorite podcast. Find a scenic bike trail while listening to music. Or, if you think aerobics might be fun, find a local class to join each week to help keep you accountable. 

Everybody’s workout needs are different. Just find what will keep you motivated and on track! Making these healthy lifestyle changes is a huge step in achieving your health and fitness goals. If you enjoy seeing your progress along the way, invest in a Fitbit tracker to help track your diet, activity, sleep, vitals, and heart rate.

If you already feel like you don’t have time to exercise, you may think getting more sleep is impossible. But it really is so beneficial! Scientists have conducted sleep studies to see if getting more sleep at night would encourage making healthier food choices the following day. And while studies are ongoing, they are connecting sleep deprivation to making unhealthier food choices.

“…sleep deprivation increases levels of ghrelin and decreases levels of leptin. Ghrelin is a hormone that makes us feel hungry while leptin makes us feel full. This may cause us to feel hungrier and overeat.” National Library of Medicine as cited by Joe Leech, MS, in Healthline

So, the next time you want to watch two more episodes on Netflix, consider heading to bed to grab a couple of extra hours of shut-eye! Staying consistent in these healthy lifestyle changes may not seem like a big deal, but you will really start to feel the difference as you stick to a healthy routine.

If you struggle to find an eating plan that works for your health and fitness goals, the Noom app might be a great fit to help get you on track! Noom uses human psychology to help you achieve weight loss goals through simple and sustainable lifestyle changes. With built-in human Noom coaches in the app, you are supported every step of the way. Start your free 14-day trial today to see if this could be your start to making healthier food choices.

Are you struggling to fight sugar cravings throughout your day? What healthier food options will help you satisfy your sweet tooth? Comment below!