If you’re like the majority of people, nighttime sugar cravings may be getting in the way of your weight loss goals. Here’s how to stop sugar cravings!
It’s 10pm, you just had dinner a couple of hours ago and you now find yourself craving for more. Chances are you’re craving the wrong types of foods at this hour of the night. Maybe you’re reaching for that bag of chips, or the pint of ice cream. No matter what you’re craving, you’re not alone! Countless people deal with nighttime sugar cravings, and these cravings could be causing you to have a difficult time losing weight.
The key to getting these nighttime sugar cravings under control, it to understand why they happen in the first place. There’s a reason why after a large meal, you’re still looking for more food! One of the many reasons these sugar cravings kicks in involves hunger hormones, and what your current diet, and lifestyle looks like. I am going to share seven ways you can crush these nighttime sugar cravings right now. Nighttime sugar binges no longer have to be a roadblock getting in the way of your health and weight loss goals!
7 Simple Steps to Crush Nighttime Sugar Cravings:
Step 1: Eat Breakfast
Believe it or not, what you eat for breakfast impacts your food choices at night. Skip breakfast, and your chances of a nighttime sugar binge drastically increases. Not eating breakfast can quickly turn into a vicious cycle. If you binge on sugar at night, you will likely be too full to eat breakfast, if you skip breakfast you are more likely to snack on sugar at night! To break this cycle, start by eating a breakfast high in protein and a little healthy fat to keep blood sugar levels stable throughout the day. Try making a delicious protein rich shake by adding some unsweetened almond or coconut milk to a blender with some frozen blueberries, flaxseeds, chia seeds, a little almond butter, and a scoop of plant based protein.
Step 2: Get Enough Sleep
You will be amazed to know how much sleep impacts the amount of junk food you snack on during the day, and especially at night. When you deprive yourself of sleep, your hunger hormones become out of whack. Your body will crave sweets, and your appetite will increase. To prevent nighttime cravings, make sleep a priority. Here’s another tip. Get in bed by 10pm to prevent cortisol levels from spiking and keeping you awake.
Step 3: Eat Regularly
To prevent pesky nighttime cravings, it’s best to eat regularly throughout the day. Get your body into a schedule. Be sure to eat three balanced meals per day with a couple of snacks in between if needed. If you eat at regular times you will be less likely to feel hungry at the end of the day! Strive to add complex carbohydrates, healthy fat, and protein into each meal to be sure you are eating a well-balanced meal to sustain you throughout the day.
Step 4: Don’t Drink Your Calories
This is a big one! Instead of drinking your calories in the form of sugary sports drinks, and sodas eat a healthy meal or snack instead. Chugging sugary drinks will spike your blood sugar, and insulin levels leading to sugar cravings. Skip the sugary drinks, and stick to water or herbal tea. Need another reason to avoid these drinks? They are often loaded with artificial ingredients. These artificial ingredients and sugars can lead to cravings as well.
Step 5: Reduce Stress
Stress causes many unwanted side effects, including cravings. If you want to crush your nighttime sugar cravings, reduce stress! Stress causes an increase in the hormone cortisol which can lead to junk food cravings. Even worse, high cortisol levels can lead to an increase in belly fat. Try to get some you time into your day to just relax. Try exercising, practicing yoga, meditation, or just deep breathing. All of these exercises are great ways to unwind, and reduce stress. With lower stress comes fewer cravings.
Step 6: Enjoy Probiotic Rich Foods
Probiotic rich, fermented foods can help nix your cravings! By keeping your gut bacteria happy, chances are you’ll reduce your sugar cravings. Try adding things like sauerkraut, miso, and kimchi into your diet. You can even enjoy kombucha as a refreshing probiotic rich beverage. Stick to foods that promote healthy gut bacteria, while avoiding foods that deplete it. Remove processed, and artificial foods for an overall healthier gut as well.
Step 7: Stay Hydrated
Did you know that even slight dehydration can be confused with hunger? If you skimp on water during the day, you may crave junk foods at night. To prevent this from happening, stay hydrated throughout the day. Have a hard time drinking plain water? Add some lemon juice, or cucumbers for a refreshing way to get your water in. You can also amp up your high water containing foods like watermelon, and celery. Another trick is to try a glass of water when the craving kicks in. You may be surprised to see your craving subside.
Nighttime sugar cravings are a real thing for a large majority of people. The good news is that by following these steps your chances of crushing your cravings is possible! Don’t let nighttime sugar cravings get in the way of your health and fitness goals. Implement each step and before you know it your nighttime cravings may be a thing of the past.
Rebecca Jacobs N.C is a Certified Nutrition Consultant and owner of Holistic Balance Nutrition. Her specialties include digestive health and weight loss, where she has been helping clients reach their weight loss goals since 2015. Rebecca’s approach is different from others, because she believes in a no dieting and individualized approach to healthy living, and believes that healthy eating must be delicious. She is passionate about helping others find their balance and getting to the root cause of their weight gain, or health issues through the power of nutrition.