Sugars are a favourite for most, but eating too much sugar can harm your health in the long run. Sugars also release opioids and dopamine, making it potentially addictive. This article delves into why kicking the sugar habit is tough and provides tips for overcoming challenges. You can also enroll in Weight Loss and Diabetes Care programs that are customised for you to help you cut back on sugar.
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Challenges in Quitting Sugar
Here are a few reasons why quitting sugar can be difficult:
Physiological Reasons
- Blood Glucose Imbalance: Excessive consumption of carbohydrates without enough protein and fibre can lead to sugar cravings. Increase protein and fat intake to aid carbohydrate digestion.
- Dehydration and feelings are often mistaken for cravings. This leads to overeating at times. Drinking at least 2-3 litres of water per day can help you cut back on sugar.
- Poor Digestion: Refined foods and excess sugar contribute to bad gut bacteria, triggering sugar cravings. Improve digestion by avoiding processed foods and incorporating probiotics.
- Nutrient Deficiencies: Lack of essential minerals and vitamins like magnesium, zinc, chromium, and vitamin B1 can cause sugar cravings. Maintain a balanced diet with nutrient-rich foods.
Psychological Reasons
- Stress increases the brain’s energy needs, leading to sugar cravings. Identify stressors and find long-term coping strategies. Practice mindful eating and engage in relaxation activities.
- Conditioning: Regularly consuming sweets at specific times can create a habit of sugar cravings. Break the cycle with mindful eating and substituting sweet items with healthier alternatives.
- Sleep: Poor sleep affects hormones related to hunger and appetite, increasing sugar cravings. Improve sleep hygiene and incorporate relaxation techniques before bedtime.
Conclusion
Kicking sugar can be tough due to cravings and withdrawal symptoms. Understanding the reasons that make leaving sugary treats difficult is the best way to plan a low-sugar diet. Expert coaches may also offer practical tips on managing diet, exercise, sleep, and stress, ensuring you can cut down on sugar without losing the sweetness in life.
