It’s a phenomenon known to all. We all love sweets and too often we can’t say no. Unfortunately, large quantities of sugar end up seriously complicating our illnesses and shortening our life expectancy.
These 7 tips will help you cope with sugar addiction and sugar cravings. Let’s go!
Tip 1. Exercise regularly.
The more you exercise and sport, the higher your endorphin release. These are the hormones that make you happy. We often eat sugar out of boredom, when we feel uncomfortable or stressed. Just 15 minutes of exercise is enough to take you to a higher level of happiness.
Tip 2: Pay attention to the ingredient list.
Often we eat sugar where we don’t know it’s there. Sugar, syrup, fructose and dextrose are often added to heavily processed foods, and in considerable quantities. You can find them in products such as sauces, canned fruit and vegetables, fruit yoghurt, sausages and even packaged whole grain bread. Make sure you buy products with as many natural ingredients as possible.
A rule of thumb: don’t buy products with more than 5 ingredients in one pack.
Tip 3: Get enough sleep.
Get 7-8 hours of sleep a night. Why is this so important when we want to declare war on sugar? When you don’t get enough sleep, your body releases more stress hormones and also gets the signal that it is more hungry. As a result, we are more prone to hunger attacks, and we all know that when we experience a hunger attack, we rarely eat anything healthy. We prefer fast-absorbing energy that can be used quickly, such as sweets. In any case, it takes a lot of energy to declare war on sugar, so we need a good night’s sleep so that we can better give up sugar during the day.
Tip 4: Avoid stress.
Everyone knows this. We get stressed and reach for chocolate etc. to quickly improve our mood. Sugar ensures the release of the happiness hormone dopamine in the brain. This hormone has a feedback effect and encourages you to do the same thing again that triggered the hormone’s secretion. This is exactly what happens with real drugs. Or is sugar the real drug? Either way, the more you allow yourself, the more you want to eat sugar. The problem with stress is that we like to reward ourselves with external sources of happiness, and very often unconsciously. Read about how to reduce stress effectively in this article.
Tip 5: Eat lots of quality foods.
High quality foods such as vegetables and whole grain products are rich in fibre. Dietary fibre is ideal for keeping your bowels working, filling them up and keeping your blood sugar levels low without the ‘rollercoaster’. And best of all, you can eat your fill. For example, 1 whole cauliflower has as many calories as 2-4 pieces of chocolate.
Tip 6: Plan your meals.
This is the point that often causes you to slip further into a sugar addiction. There is no food at work and the next piece of chocolate is already in your mouth. When you’re hungry and your blood sugar level is below average, you digest sugar quickly. So start planning your meals from now on. Prepare it in the evening for the next day. Whole grain bread with a salad and an apple may suffice. We love rice dishes with fresh vegetables and beans. They’re easy to make, too.
Tip 7: Consciously avoid sugar.
It won’t work without it, of course. Tell yourself very consciously that you are giving up sugar and taking a 4-week break.
There are two possibilities:
You’re the kind of person who likes to go all-in. Means no sugar at all! 4 weeks without sugar.
But that’s not for everyone. That’s why there’s also the smooth-over method. For example, start with one day a week and increase the time from week to week. Calculate in advance for yourself how many days you can manage. However, it is important that you avoid sugar completely for at least 1 week. Only then will your receptors really refresh, and sweets will seem too sweet to you.
Even after these weeks, you should only consciously enjoy sugar. This is the only way to make sure that you don’t fall back into addiction.
We can say from experience that this is a worthwhile way to go. You will be healthier, more resilient, more focused, and you will also have fewer illnesses.
Try it and, if you like, write us your success story. We are very curious about how you felt after treatment for sweet addiction.
GET RID OF SUGAR ADDICTION – THE MOST IMPORTANT STRATEGIES TO SAY GOODBYE TO THE SWEET DRUG
Lesezeit: 2 min
It’s a phenomenon known to all. We all love sweets and too often we can’t say no. Unfortunately, large quantities of sugar end up seriously complicating our illnesses and shortening our life expectancy.
These 7 tips will help you cope with sugar addiction and sugar cravings. Let’s go!
Tip 1. Exercise regularly.
The more you exercise and sport, the higher your endorphin release. These are the hormones that make you happy. We often eat sugar out of boredom, when we feel uncomfortable or stressed. Just 15 minutes of exercise is enough to take you to a higher level of happiness.
Tip 2: Pay attention to the ingredient list.
Often we eat sugar where we don’t know it’s there. Sugar, syrup, fructose and dextrose are often added to heavily processed foods, and in considerable quantities. You can find them in products such as sauces, canned fruit and vegetables, fruit yoghurt, sausages and even packaged whole grain bread. Make sure you buy products with as many natural ingredients as possible.
A rule of thumb: don’t buy products with more than 5 ingredients in one pack.
Tip 3: Get enough sleep.
Get 7-8 hours of sleep a night. Why is this so important when we want to declare war on sugar? When you don’t get enough sleep, your body releases more stress hormones and also gets the signal that it is more hungry. As a result, we are more prone to hunger attacks, and we all know that when we experience a hunger attack, we rarely eat anything healthy. We prefer fast-absorbing energy that can be used quickly, such as sweets. In any case, it takes a lot of energy to declare war on sugar, so we need a good night’s sleep so that we can better give up sugar during the day.
Tip 4: Avoid stress.
Everyone knows this. We get stressed and reach for chocolate etc. to quickly improve our mood. Sugar ensures the release of the happiness hormone dopamine in the brain. This hormone has a feedback effect and encourages you to do the same thing again that triggered the hormone’s secretion. This is exactly what happens with real drugs. Or is sugar the real drug? Either way, the more you allow yourself, the more you want to eat sugar. The problem with stress is that we like to reward ourselves with external sources of happiness, and very often unconsciously. Read about how to reduce stress effectively in this article.
Tip 5: Eat lots of quality foods.
High quality foods such as vegetables and whole grain products are rich in fibre. Dietary fibre is ideal for keeping your bowels working, filling them up and keeping your blood sugar levels low without the ‘rollercoaster’. And best of all, you can eat your fill. For example, 1 whole cauliflower has as many calories as 2-4 pieces of chocolate.
Tip 6: Plan your meals.
This is the point that often causes you to slip further into a sugar addiction. There is no food at work and the next piece of chocolate is already in your mouth. When you’re hungry and your blood sugar level is below average, you digest sugar quickly. So start planning your meals from now on. Prepare it in the evening for the next day. Whole grain bread with a salad and an apple may suffice. We love rice dishes with fresh vegetables and beans. They’re easy to make, too.
Tip 7: Consciously avoid sugar.
It won’t work without it, of course. Tell yourself very consciously that you are giving up sugar and taking a 4-week break.
There are two possibilities:
You’re the kind of person who likes to go all-in. Means no sugar at all! 4 weeks without sugar.
But that’s not for everyone. That’s why there’s also the smooth-over method. For example, start with one day a week and increase the time from week to week. Calculate in advance for yourself how many days you can manage. However, it is important that you avoid sugar completely for at least 1 week. Only then will your receptors really refresh, and sweets will seem too sweet to you.
Even after these weeks, you should only consciously enjoy sugar. This is the only way to make sure that you don’t fall back into addiction.
We can say from experience that this is a worthwhile way to go. You will be healthier, more resilient, more focused, and you will also have fewer illnesses.
Try it and, if you like, write us your success story. We are very curious about how you felt after treatment for sweet addiction.
Your Butterfly Coach team
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