Hey there!
November is Diabetes Awareness Month and I thought this would be a good time to tackle a problem many women face, and that’s sugar cravings.
Sugar cravings lead to eating sugary foods and excess sugar intake increases the risk of developing type 2 diabetes and obesity.
So, what about you?
Are your sugar cravings out of control?
Do you experience sugar cravings throughout the day?
Do you turn to sugary foods for comfort when you're upset or stressed?
Do you feel guilty after giving in to your cravings?
Have you attempted to overcome your cravings with willpower only to eventually eat even more sugar?
Are you ready to learn how to conquer your cravings for good?
If you’re nodding your head ‘yes’ to these questions, please read on.
Let’s start by examining the underlying causes of cravings. Once you grasp the origins of cravings, you'll understand why attempts to overcome them through sheer willpower tend to be ineffective. Below, we'll delve into the key factors responsible for those persistent cravings.
Physical Factors
1. Eating Sugary Foods: When you eat sugary foods, your body wants more and more sugary foods. Imagine you have some cookies in front of you, and you can't resist taking a bite. The cookies taste great and give you a quick burst of energy, making you feel happy for a short while.
But here's the thing: that burst of energy doesn't last. Your energy goes up and then crashes down, leaving you wanting more sugar. Your blood sugar levels, which had gone up when you ate the cookies, suddenly drop, and your body tells your brain, "I need more sugar to feel better."
And that's how the sugar cycle goes. The more sugary foods you eat, the more your blood sugar goes up and down. This rollercoaster ride makes you crave sweets all the time. It's like your body gets used to this cycle and keeps asking for more sugar to feel good again.
In your day to day, this could mean grabbing a chocolate bar in the afternoon when you're feeling tired. You get a quick energy boost, but it doesn't last long, so you want more sugar. You might have more sugary snacks or sweetened drinks to keep the cycle going. It can be hard to stop because your body is used to it.
Understanding this sugar cycle is essential if you want to conquer your cravings. It's not just about willpower; it's about breaking free from this vicious cycle.
2. High Insulin Levels: When you eat, food is broken down into sugar (glucose) in your blood. Insulin is released from your pancreas to move the sugar from your blood to your cells, where it’s used for energy. Think of insulin as a key that unlocks the door for sugar to enter your cells.
Now, when you eat a lot of sugary foods, your blood sugar levels go up. To handle this sugar, your body releases a lot of insulin. It's like having lots of keys to open the doors for the sugar to go into your cells.
But here's the problem. When there's too much sugar and too much insulin all the time, your cells start to get tired of it. They don't want to open the doors anymore, like a door that's been unlocked too many times. This is known as insulin resistance. It's when your cells don't respond well to insulin.
To make up for this, your body starts making even more insulin. It's like trying to use more and more keys to open those doors. And guess what? This can make your sugar cravings even stronger.
But here's the catch: insulin also tells your body to store fat. So, when you have too much insulin around, your body stores more fat which can lead to weight gain.
In your day to day, you might notice this when you eat a lot of sugary foods, and over time, you find it harder to resist those sweets. Your body is producing more insulin, and it's making you crave sugar even more.
Understanding the impact of insulin is crucial if you want to conquer your sugar cravings and manage your weight. It's not just about eating less sugar; it's about getting your insulin levels back on track.
3. Lack of Sleep: Sleep is like hitting the reset button for your body. It's when your body repairs and refreshes itself. But when you don't get enough sleep, it messes with your body's hunger and fullness hormones, the things that control when you eat.
Now, imagine a night when you sleep less than 7 hours. The next day, something interesting happens inside your body. You wake up with more of the hunger hormone, ghrelin, and less of the fullness hormone, leptin. Ghrelin is like your body's way of saying, "Hey, I need food!" And with less leptin, your body doesn't get the signal that you're full.
So, what does this lead to? It makes your body think you're hungry, even when you're not. It's like your stomach is saying, "Feed me!" And when you feel hungry, what do you usually crave? Yep, sugary foods. Your body thinks sugar will give it a quick energy boost, and that's why you start craving sweet foods.
Now, here's the connection to weight gain. When you're sleep-deprived, you're more likely to eat sugary foods to get that quick energy. And those sugary foods cause higher amounts of insulin to be released thus resulting in increased fat storage and weight gain.
In your day to day, this might look like staying up late to finish work or watch a show. The next day, you wake up feeling hungrier than usual and craving something sweet for a quick energy fix. And if this happens often, it can make it harder to resist those sugary temptations.
Getting enough sleep is crucial not only for feeling rested but also for managing your cravings and weight.
Mental & Emotional Factors
1. Inability to Cope with Stress: High stress levels can be a powerful trigger for sugar cravings. When stress levels soar, your body reacts by releasing a hormone called cortisol, and it can really wreak havoc in your body.
Cortisol has a way of increasing your appetite, particularly for high-sugar comfort foods. It's like a biological invitation to those sugary foods that provide a momentary escape from stress, offering a fleeting sense of relief.
In everyday situations, imagine a hectic day at work or a series of challenging tasks piling up. Stress begins to tighten its grip. You may find yourself reaching for that chocolate bar, potato chips, or a sugary beverage. These foods act as temporary emotional rescuers, offering comfort and a brief respite from stress's relentless demands.
Now, here's where it connects to weight gain. Consistently turning to sugary foods to cope with stress leads to your body releases higher amounts of insulin to deal with the increased sugar intake. This surge in insulin instructs your body to store any excess sugar as fat. It's like an automatic "store fat" mode that kicks in.
So, the more you rely on sugary snacks during stressful times, the more your body encounters these spikes in insulin and fat storage. Over time, this can contribute to significant weight gain.
There's a second link to weight gain that's worth understanding. When cortisol surges due to stress, it stimulates the release of stored glycogen as part of the body's stress response. Glycogen is a form of stored sugar in your body. When it's released, it increases your blood sugar levels, which leads to a surge in insulin release. In turn, insulin instructs the body to store fat.
So, the stress-induced cascade of events not only leads to cravings for sugary foods but also directly contributes to fat storage in your body. This dual impact can further exacerbate weight gain.
In your day to day, you may notice this when you've had a stressful day, and you find yourself reaching for high-sugar snacks to cope. Over time, this not only affects your weight but can also create a cycle of stress and cravings that's challenging to break.
Understanding the intricate relationship between stress, sugar cravings, and weight gain is a vital step in reclaiming control over your well-being.
2. Emotional State: Your mood and emotions play a big role in your sugar cravings. Your emotional state, whether you’re feeling sad, lonely, or anxious, can strongly influence your desire for sugary indulgences.
Here's the connection: when you're feeling down or anxious, sugary foods can be like a temporary lifeline, offering a brief sense of comfort or happiness. It's as if these sweet foods have a special power to lift your spirits.
In everyday life, picture a scenario where you've had a tough day at work, and you're feeling quite low. The weight of stress or disappointment may be lingering, and those cookies in the pantry suddenly become incredibly appealing. It's not just about satisfying your sweet tooth; it's about finding a quick way to improve your mood. This emotional relief can feel almost magical, even though it's fleeting.
Now, let's discuss the link to weight gain. Turning to sugary comfort foods to soothe your emotions often leads to increased insulin levels which put your body in fat storage mode.
But the story doesn't end here. There's a deeper connection between emotions and sugar. Consuming sugar triggers a release of certain chemicals in your brain that momentarily make you feel better. So, the more you reach for sugary foods when you're down, the more your brain craves that feel-good sensation.
In your day to day life, this might look like seeking solace in a bowl of ice cream after a tough day or reaching for sugary snacks when you're feeling lonely or anxious. It's a common response to emotional ups and downs, and many people experience it.
Recognizing how your emotions, sugar cravings, and weight gain are connected is essential for taking charge of your overall health.
Now that you understand what causes cravings, let's talk about the best way to beat them. To conquer your cravings, you need to use strategies that target the real reasons behind them. That's where I can help.
I want to invite you to join the FREE 7-Day Sugar-FREE Challenge. It's a chance for you to take control of your cravings, improve your weight loss journey, and feel better overall. This challenge can be the start of a healthier, sugar-free you.
Imagine a life where cravings don't have the upper hand, where you make the decisions, and your health gets better. Your journey starts right here, right now.
📅Mark your calendar for November 20-26, 2023.
The best part? This challenge is 100% online, easily fitting into your busy schedule by giving you the flexibility to complete daily activities from any location at your convenience.
Click below to learn more and register today.
Comments