Health Coach Laura LeBlanc shares fun and easy, proven methods to reduce sugar cravings and enhance your well-being.
We all know sugar’s allure – it’s sweet, tempting, and oh-so-hard to resist. But what if I told you that there are ways to not only stop sugar cravings but also add a different kind of sweetness and enjoyment to your life, one that sugar can’t provide?
That’s right!. These aren’t your typical “eat fruit instead” suggestions. Instead, think of them as practical, quirky, and fun ways to not just kick sugar to the curb, but to also enhance your life with pleasures and joys that go beyond the fleeting taste of sweetness.
I’m sharing this topic of reducing sugar cravings not only because I am a wellness expert, but because I am a recovered sugar addict. And so I bring a combo of personal experience and factual expertise to the table. Coming up I will explore unconventional ways to beat sugar cravings. You’ll be learning from someone who’s been right where you are and has navigated the path to a healthier, more vibrant life.
That’s why I’m excited to share 10 uncommon, science-backed strategies to beat sugar cravings
Ready, let’s dive in!
Takeaway: Invest in blue dinnerware to naturally curb your sweet tooth and create a calm eating environment. Use blue plates for meals to make sweets less tempting.
1. Aroma Therapy: Breathe In, Cravings Out
Research: Studies have shown that the scents of vanilla and peppermint can actively reduce sugar cravings by triggering positive sensory responses that distract from the desire for sweets.
A study published in Appetite found that participants who inhaled peppermint oil reported significantly fewer cravings for sugary foods.
Takeaway: Keep a small bottle of vanilla or peppermint essential oil handy. Whenever a craving strikes, take a deep breath and let the scent redirect your choices.
2. Color Psychology: The Blue Plate Special
Research: The color blue has been found to suppress appetite, which is why it is rarely seen in fast food decor.
A study in the journal Appetite revealed that participants who ate from blue plates consumed fewer calories and felt less hungry.
Takeaway: Invest in blue dinnerware to naturally curb your sweet tooth and create a calm eating environment. Use blue plates for meals to make sweets less tempting.
3. Tech Detox Before Meals: Unplug to Tune In
Research: Engaging with screens during meals can lead to unchecked cravings and overeating.
A study from the American Journal of Clinical Nutrition found that individuals who were distracted by screens while eating consumed significantly more food than those who ate without screens.
Takeaway: Make it a rule: no screens at the table. This allows you to focus on your meal, savor each bite, and better recognize when you’re full, reducing the impulse for a sweet finish.
4. The Power of Tart: Reset Your Taste Buds
Research: Sour flavors like lemon or vinegar can counteract sweet cravings by resetting your taste buds.
Research published in Chemical Senses indicated that sour tastes can reduce the perception of sweetness, helping to diminish sugar cravings.
Takeaway: Incorporate tart flavors like lemon or vinegar into your diet. Try adding a splash of lemon juice to your water or using vinegar-based dressings to help reduce your need for sugar.
5. Mindful Brushing: Signal the End of Eating
Research: Brushing your teeth or using mouthwash right after a meal sends a clear signal to your brain that eating time is over.
A study in the Journal of Dental Research highlighted the psychological effect of oral hygiene on reducing post-meal cravings.
Takeaway: Make it a habit to brush your teeth or use mouthwash right after meals. This ritual helps curb the urge to indulge in post-meal sweets and reinforces mindfulness about oral health.
6. Laughter Therapy: Laugh Off Those Cravings
Research: Laughing not only improves your mood but also decreases stress hormones that can trigger sugar cravings.
A study from the International Journal of Obesity found that laughter can reduce levels of cortisol, a stress hormone linked to cravings.
Takeaway: Integrate more humor into your day—listen to funny podcasts, watch comedic videos, or spend time with people who make you laugh. This can naturally reduce your craving for sweets.
7. Change Your Routine: Disrupt the Sugar Cycle
Research: Habitual behavior significantly influences cravings. Changing your routine can disrupt these habits and reduce unconscious sugar binges.
A study in Health Psychology found that altering daily routines can help break the cycle of habitual eating patterns.
Takeaway: Make small changes to your daily routine, such as taking a different route to work or rearranging your kitchen. These small shifts can help reduce habitual sugar cravings.
8. Handcrafting Hobby: Busy Hands, Busy Mind
Research: Engaging in hobbies that occupy both your hands and your mind can distract from cravings.
A study in the Journal of Behavioral Medicine found that engaging in creative activities can reduce the urge to snack on unhealthy foods.
Takeaway: Take up a hobby like knitting, drawing, or DIY projects. Keeping your hands and mind busy can provide fulfillment that sugary treats can’t match, promoting both creativity and satisfaction.
9. Acupressure Magic: Press Away the Cravings
Research: Applying pressure to the acupressure point between your thumb and index finger is a traditional Chinese medicine technique believed to help control food cravings.
A study in the Journal of Alternative and Complementary Medicine found that acupressure can effectively reduce food cravings.
Takeaway: Use the acupressure technique by pressing the point between your thumb and index finger whenever you feel a craving. This simple, mindful practice can help manage cravings throughout the day.
10. Embrace the Bitter: Expand Your Palate
Research: Bitter foods naturally suppress sugar cravings and recalibrate your taste preferences.
Research published in Nutrition Reviews indicates that including more bitter greens like kale, arugula, and radicchio in your diet can decrease your overall desire for sweets.
Takeaway: Incorporate bitter foods into your meals to help reduce sugar cravings. Learning to appreciate these flavors can enrich your culinary experiences and enhance your health.
Wrapping Up: A Sweeter Approach Without the Sugar
Managing sugar cravings isn’t just about saying no to sweets; it’s about saying yes to a healthier, more satisfying lifestyle. With these strategies, you’re not just reducing your reliance on sugar—you’re enriching your life and building a deeper appreciation and connection of what nourishes you beyond just food.
If you’re looking to dive deeper and really master your cravings, I’ve got a FREE resource to help you do just that.
>>> CLICK HERE TO GRAP YOUR FREE GUIDE: 10 Simple Ways to Stop Sugar Cravings <<<