Eat meals at regular times. In fact, eat small meals five or
six times each day. If you don't allow yourself to become overly
hungry, you can control what you eat.
Include protein and small amounts of fat every time you eat.
Protein and fat in foods help satisfy our hunger longer, plus
they're necessary parts of a healthy diet.
Decrease your reliance on caffeine. Caffeine can increase our
stress, which can also increase our desire for sweets.
Avoid sugar substitutes. Sure, using Nutrasweet, Splenda or
other sugar substitutes gives you that sweet taste without a lot of
calories. But it also perpetuates the need for sweets, locking you
ever tighter in that sugary prison.
Look for whole foods. Instead of fruit roll-ups, eat real
fruit. Choose a baked potato instead of frozen spuds or French
fries. Make your own rice pilaf from brown rice and herbs instead
of using a boxed mix. Your body will thank you by reducing its
sweet cravings.
Drink plenty of water. In fact, every time you eat a meal,
drink a glass of water. And every time you crave sweets, drink
another glass.
Plan one sweet treat every day. Perhaps you'll eat two cookies
with lunch, enjoy a Fudgesicle for an afternoon snack or eat one
to-die-for piece of chocolate after dinner. This way, you won't
have to deny your desire for sweets, but you keep the cravings
under control by planning for them in advance.
Keep a diary of your sweet cravings. Write down the time you
crave sweets, where you are, what you're doing, what you're feeling
and how you deal with it. For example, perhaps you're at work
midmorning, stuck in a meeting with donuts on the table, feeling
bored, tired and deprived. Do you eat those donuts, or do you munch
on the handful of trail mix you made at home (soy nuts, walnuts,
sesame seeds and raisins)?
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