Eat a big breakfast: You’ve probably heard this a million times, and I’m going to say it again – DON’T SKIP BREAKFAST! This is one of the biggest mistakes you can make. In order to “break the fast” and get your metabolism going, you must start the day by eating a healthy, hearty meal. Breakfast should not include refined grains or refined sugars. Instead, try my healthy green protein smoothie recipe with a piece of 100% whole grain toast. This fills your body with the nutrients it needs and limits sugar cravings.
Avoid skipping meals– Skipping meals encourages binges (especially refined sugar binges) later in the day. If you know you have a busy day ahead of you, pack high protein snacks somewhere where you can easily access them throughout the day.
Eat enough nutrients– Whenever someone tells me they are always hungry – I first ask them what they have eaten that day. You may be eating all three of your meals, and getting plenty (if not too many) calories but still feel hungry. Refined grains or white carbs (white bread, most cereal, pasta, crackers, chips, candy etc.), tend to be low in nutrients and high in calories. If your diet is high in refined carbs, low in unrefined carbs and protein, your body may be nutritionally starved and will continue to tell you it’s hungry as it is seeking all of the nutrients that it is lacking. This tends to lead to sugar binges. Looking for nutritious recipes? Try this low-calorie spaghetti squash lasagna or chicken tortilla soup.
Drink more water – Up your intake of water to the correct amount and limit your consumption of soda and juices. Water also helps you feel full and allows your body to absorb nutrients. To figure out how many ounces of water you should drink each day, take your weight divided by two. Adjust your intake according to how active you are.
Indulge in moderation – There’s no harm in indulging every once in a while, just limit how often you indulge and always consume in moderation. Some will suggest to go cold turkey but I believe in creating a realistic diet that you can stick with for the rest of your life. Some may succeed with going cold turkey, while many others will rebel and binge after so much restriction. You will always be faced with temptation, so learning how to cope with those temptations are key. If you are craving sugar, try eating some fruit with some Ready-Whip Cream sprayed over the top. If that doesn’t curb the craving, eat a serving of the sweet and call it good.
Don’t dwell on your mistakes – If you mess up and have a big sugar binge – don’t dwell on it! We all do it! The ones who have success are those who shake it off and try again. Go to sleep, wake up and start over. Don’t think you have to make-up for your binge by starving yourself the next day, instead continue with a normal, healthy routine.
Do not keep sweets in the house – Never have sweets at your disposure, instead, make them hard to access. Generally, you’ll start craving sweets in the late evenings while you’re sitting on the couch vegging out. Nobody wants to drive to the grocery store at that time. If you do have to have sweets in your house, distribute them into one serving containers…nothing makes you feel guiltier than sitting on the couch with four empty serving bags of sweets.
Get up and move – Sweets is one of the most overly abused “drugs” that arguably attributes to many depression cases while exercise is one of the most underused anti-depressant. Just going for a walk outside will lift your mood and help limit those cravings.