7 Steps to Break Your Sugar Addiction

Updated on April 9, 2018
Kaitlyn Lo profile image

Kaitlyn has a background in psychology and writes articles that teach you how to lean on your body, mind, heart, and on those around you.

By 9355. CC0 Creative Commons.
By 9355. CC0 Creative Commons. | Source

When your sugar craving hits, and there’s nothing in your cupboards, do you make a trip to the grocery store especially to buy a sugary snack? Are sweet treats the most effective reward system you know? Do you have a secret “emergency sugar stash”? Have you tried to cut back on sugar in the past only to rebound with a vengeance?

If any of these resonate with you, you may have an addiction to sugar, and this is what you can do to kick the sweet stuff once and for all.

Poll: What’s Your Vice?

What’s the sugary treat you just can't resist?

See results

7 Steps to Cure Your Addiction to Sugar

By Tofros.com. CC0 Creative Commons.
By Tofros.com. CC0 Creative Commons. | Source

1. Don’t quit all at once

Many sources say that the most effective way to quit sugar is to cut it all out immediately. While that may work for some, slowly cutting sugar out of your diet is a much less daunting task and will help your body adapt more comfortably. You may experience fewer withdrawal symptoms this way.

For example, if you like to put four sugars into your daily coffee, you can start by reducing down to three, then two, then one, and then down to zero. If chocolate is your vice, learn to enjoy a 70% dark chocolate that has less sugar and milk. Soon, you may find that you prefer dark chocolate over the sickly sweet taste of milk chocolate.

2. Stay away from artificial sweeteners

When you put something sweet into your mouth, your body is expecting calories and will prepare to process them. So, if you swap out real sugar and ingest zero-calorie artificial sweeteners instead, you’re confusing your body by giving it something sweet and yet provides zero energy. But since your body has prepared for an energy boost, your cravings will increase as your body continues to search for that energy that never came.

If the only way you’ll drink water is of the flavored variety, opt to add fruit and berries for flavor instead of syrups made with artificial sweeteners.

Dehydration can often be misconstrued as hunger or a craving for sugar.

3. Exercise more

Sugar makes you feel happy and makes your brain produce a pleasure chemical called dopamine. This is partly why sugar is so addictive. So, when you’re trying to cut sugar out of your life, try doing some moderate exercise every day. Exercise makes your body release endorphins that will help you feel energized and in the zone without the added calories.

Instead of chowing down on that Snickers bar, put on your running shoes and go for a jog around the block, or even do some yoga.

4. Eat throughout the day

Speaking of keeping blood sugar levels stable, never skip meals when trying to cure your sugar addiction. If you’re prone to snacking, choose to eat multiple small meals throughout the day instead of your usual three major meals. When you’re constantly putting nutritious food into your body, you won’t give yourself time to think about that candy bar sitting in your desk.

Eating healthy, home-cooked meals can be challenging when you’re constantly on the go, so learn to plan your meals and snacks. Cook in bulk. Spend one day every week to cook for the whole week, portioned them into labeled Tupperware and stick them in the freezer. That way, you’ll have ready-made meals throughout the week.

5. Drink water

Dehydration can often be misconstrued as hunger or a craving for sugar. The daily recommended amount of water we should drink in a day is about 6-8 glasses. So, make sure you keep a bottle of water close by. Take a few sips whenever you get a craving for sugar and see if that feeling doesn’t go away. But if it turns out that your hunger is real, go for a healthy snack like a boiled egg that will keep you full for longer while keeping your blood sugar levels stable.

Poll: Mealtime

How many major meals do you eat a day?

See results

6. Learn to read labels

Just because something doesn’t taste sweet doesn’t mean that it's free from added sugar. Pasta sauce, condiments, bread, salad dressing, and even savory biscuits can contain added sugar. So, learn to read the nutritional information on the back of packaged foods. If sugar is anywhere in the top 5 of the ingredients list (or even anywhere on the list), move on. The closer an ingredient is to the top of the list, the more of it the product contains.

7. Get more sleep

Sugar is a quick source of energy for your body, so when you’re tired, your body craves sugar just to keep you functioning at normal levels. If you’re having a hard time controlling your cravings, consider taking a nap or reexamine your sleep schedule. Make sure you’re getting at least 8 hours of sleep every night.

Eat Your Way to Better Health and Weight Loss

By Pixabay. CC0 Creative Commons.
By Pixabay. CC0 Creative Commons. | Source

When detoxing from sugar, your taste buds will adjust, and you’ll start to enjoy foods that are naturally sweet. In fact, foods with added sugar will become too much or even downright nauseating. When you get to that stage, celebrate with a delicious glass of fruity water because you’ve done it. Without your addiction to sugar, the extra pounds you’ve been trying so hard to get rid of will melt away on their own.

Questions & Answers

    © 2017 KV Lo

    Comments

      0 of 8192 characters used
      Post Comment

      • profile image

        Courtney Pagan 

        3 months ago

        I loved this post as well! This is what I needed to read!

      • profile image

        Tressie Dawson 

        4 months ago

        I am addicted to sugar, this is an amazing post. The content is really very informative and useful.

      • profile image

        Jenn 

        4 months ago

        I am big fan of sweets and at the same time i drink a lot of water whenever i consume a lot of it.

      • profile image

        Erika Lancaster 

        5 months ago

        Great post! A while back I decided to cut out sugar as much as I could, as well as white bread/gluten and dairy. It was a process, of course, but it was one of the best things I've done. Whenever I try to eat candy now, it tastes extremely sweet to me and I can't have much of it.

      • profile image

        Rondoview 

        6 months ago

        I am addicted to sugar and found your post to be exactly what i need to cut back .

      • profile image

        Steven Shakeshaft 

        6 months ago

        I'm a bit fan of savoury snacks like potato chips and nuts!

      • profile image

        Miranda 

        6 months ago

        Hello, My name is Miranda and I am a soda addict. Seriously though this was very informative and I will be trying these methods. Having PCOS sugar is NOT good for me!!

      • profile image

        Amanda 

        6 months ago

        My favorite way to beat sugar cravings is to sub fruit in! I'm not a huge sweets person, but I was eating a bowl of ice cream a night for dessert, and I starting subbing that with half a cup of frozen fruit and I feel great now!

      • profile image

        Zedric Earl Ramada 

        6 months ago

        I had this addiction since I was diagnosed having a fatty liver 10 years ago. And as I observe, taking sugar helps me a lot or perhaps its just an influence from the doctor's advise to take sugar to regulate too much insulin in blood.

        Anyway, I know that sugar is bad if taken in large amounts. I also want to lessen my intakes.

        Thank you for the wonderful tips! :)

      • profile image

        Adrian K. 

        6 months ago

        Unfortunately, almost all foods in supermarkets contain, in a smaller or larger quantity, sugar. It is used not only as a sweetener but also as a preservative. So, as you point out, we should read the labels very carefully to find out how much sugar the product contains.

      • profile image

        AmberLynn 

        6 months ago

        I don't believe that I have a sugar addiction (though it may be possible that I am in denial), but I am gearing up for a fast from sugars. I love Hershey's Chocolate, so I will use these tips so that I don't go into shock when I give it up for a while.

      • profile image

        Alice 

        7 months ago

        I've found that drinking water helped the most out of all of these. I drink about 2 liters a day and it's helped with my cravings.

      • profile image

        Melitta 

        7 months ago

        Fantastic tips, thank you! I'd never thought about the impact exercise and sleep could have before.

      • Kaitlyn Lo profile imageAUTHOR

        KV Lo 

        7 months ago

        @Sheila Price Yes, fat is not the problem at all! Healthy fats can actually help us lose weight while sugar is never good for us. I'm glad you've found something that worked for you.

      • profile image

        Sheila Price 

        7 months ago

        Great advice! I've always had a huge sweet tooth, and I didn't realize how addicted I was until I tried to stop! It's crazy the hold sugar can have on us. I've always thought the problem was fat, but I've learned the last few years that the real problem is sugar. And now I've lost several pounds that wouldn't come off no matter what I did before.

      • profile image

        Cristina 

        7 months ago

        Great tips! I just can't stay away from chocolate, but am trying to cut down

      • profile image

        Tiazim 

        7 months ago

        This post was really useful since i too struggle with breaking my relationship with sugar. Thank you for sharing!

      • Kaitlyn Lo profile imageAUTHOR

        KV Lo 

        7 months ago

        @Nastwa You're very welcome, thanks for reading, Nashwa!

      • Kaitlyn Lo profile imageAUTHOR

        KV Lo 

        7 months ago

        @Scott That's a great point! I also tend to snack more when I'm bored so that's when I either go out for a walk or try to distract myself with something that requires my full attention instead of reaching for a cookie.

      • profile image

        Scott 

        7 months ago

        One thing I've noticed with myself is if I'm super busy all day I won't have time for snacks and sweet stuff. I'll just eat normal means and work the rest of the day. It's only when I'm bored and start looking around at timesinks that I get really bad cravings for sugary goodies.

        Thanks

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)