Cravings

nancycorr48 · October 17

How do I curb my cravings for sweets?

AnnPT77 · October 18

Different things work for different people. Here are some things to try, that help some people:

Don't try to lose weight fast. Cutting calories too far makes it hard to stay within calorie goal because of cravings, so increases odds of giving up before losing a meaningful amount of weight. Slow but steady often works better.
Improve sleep quality/quantity if possible, especially if the sweets cravings are more likely to happen later in the day. As the day goes on, fatigue accumulates. When it reaches a tipping point, the body tends to seek energy. Food is energy, and sugar is quick energy: Voilà, sweets cravings.
Reduce stress if possible, or use non-food stress management techniques to manage it. Stress increases fatigue, so similar issues as with sub-par sleep.
Make it a point to eat several servings of whole fruit daily. The effect can take a small number of weeks to kick in, but it helps some people. It definitely helped me.
Get enough protein.
Get enough fiber, ideally from food, not supplements.
Eat mostly things like lean meats/fish, veggies, fruits, whole grains; less of refined, highly processed foods. I'm not saying to be absolutist about this: It's fine to include treats or processed/refined foods in reasonable portions. But most people find so-called whole foods more filling, so if eating LOTS of refined, processed foods now, increasing whole foods may reduce cravings. These foods affect hunger hormones, and some foster natural forms of the active ingredients in those new weight-loss drugs.
Don't rule out sweets entirely, turning them into "forbidden fruit" and making them extra tempting. It's fine to eat some - anything you can eat in moderation, within your calorie goal, while still getting reasonable overall nutrition.

I'm not saying "do all those things". That would be too overwhelming.

I'm not saying each of those will work for you, or that any will be a 100% cure for cravings. Some of them help some people reduce cravings somewhat.

They're things to consider, maybe try if a thing sounds manageable, see if they help you.

neanderthin · October 18

Remove them.

jovitacarrillo2067 · October 19

I noticed I tend to scavenge around for snacks when I'm bored.. So, I'm trying to keep myself busy with something to keep my mind away from it.

westrich20940 · October 20

I'm a big believer in eating what you want … so if you want something sweet, have it (a sensible serving of it) and think about how you can ADD stuff to make it more nutritive/satiating. Usually I'd think about how to add more protein and/or fiber to it.

acpgee · November 10

I was once told that eating sweets makes blood sugar yo-yo. Too high after having sweets, too low after your body over reacts causing renewed cravings. I try to hold off until evening before having sweets.

AdahPotatah2024 · November 10

I'm the opposite, and have most of my sugar in the mornings and I typically don't crave much sugar afterwards.

I found this article trying to find a healthy/realistic # of grams of added sugars per day to strive for. .

https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/

Some tips for reducing added sugar intake:

Choose plain yogurt with no added sugar and stir in fresh or frozen fruit or unsweetened applesauce and a dash of cinnamon.
Choose cereals with 5% of the Daily Value or less of added sugars and add sliced ripe banana or berries.
Choose water, seltzer, herbal tea, coffee and other beverages with no added sugar. Add a slice of orange, lemon, lime, or cucumber for a subtle flavor boost.
When a sweets craving hits, try one of these first: 1/4 cup of unsweetened dried fruit; 1 cup of ripe fresh fruit; or a 1-ounce square of 75% dark chocolate.
When baking, reduce the amount of added sugar by 1/4-1/3 cup. Or reduce the sugar by substituting half the amount with unsweetened applesauce or mashed ripe banana; for example, instead of 1 cup of sugar, use ½ cup sugar and ½ cup mashed fruit.
If you choose to enjoy a favorite treat high in sugar, practice eating a smaller portion than usual. Enjoy it fully by chewing slowly and savoring it.
Your taste buds can adjust to sweetness levels! As you consistently reduce your total sugar intake, you may notice your sweets cravings lessen or that certain foods now taste too sweet.

KareninCanada · November 15

I do best if I just don't have any. Most of the time, "having just one" is not a thing.

I saw someone say, "You wouldn't tell an alcoholic to use moderation." Until the noise is gone l and you can just walk away after one piece of whatever it is, I find it is genuinely easier to take an abstinence approach.

sollyn23l2 · November 15

https://community.myfitnesspal.com/en/discussion/comment/48834984#Comment_48834984

Actually, there's a whole new movement that's been growing of alcoholics practicing moderation instead of abstinence. I won't claim it's a good or bad idea... but it's out there.

AnnPT77 · November 15

https://community.myfitnesspal.com/en/discussion/comment/48834984#Comment_48834984

That's a good point.

There's been discussion here before, along the lines that some people are "abstainers" and others "moderators", when it comes to which tactics are most effective.

I think quite a few people may be a mix of those: I was (and am, even now in long-term weight mainenance). I can moderate certain calorie-dense treats, still eating them but in smaller portions or less frequently than I used to. Other foods I had to put totally off limits for at least a while, because once I started eating that thing, I'd just keep going, despite my better intentions.

I'm not saying you're wrong when you say you do best as an abstainer. Recognizing that is important. It's worth considering for OP, too - of course. I'm just saying that people vary, so it's important to personalize tactics IMO.

Strudders67 · November 16

I'm more likely to have cravings later in the evening, so I plan my diary such that I have my dinner then a plain yoghurt+chia seeds+fruit followed by thinly sliced, good tasting cheese on some really thin crackers. The volume and the protein keeps me away from the chocolates.

If you can have one square of chocolate or one wrapped piece and put the rest away, great. If you can't, maybe don't have them in the house at all. Look for lower calorie versions of things you may snack on. I always used to have a packet of crisps after my lunch but I swapped to having a packet of lentil curls. Per 100g, the two were a similar nutritional value but the packets of lentil curls were smaller and therefore a lower calorie count. When the supermarket stopped producing them (I preferred their own brand, I just stopped having anything). I've found the thinnest crackers (and therefore lowest calories) available for my post-dinner cheese. Adding raspberries to my yoghurt has fewer calories than blueberries. Small tweaks, still a treat, fewer calories consumed. Like many things, it'll be trial and error to see what works best for you.

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