10 Ways to Curb Sugar Cravings

Do you reach for a treat when you are anxious? Lonely? Bored?

Some people wolf down a sleeve of cookies when they need a distraction from a hard project at work. Others devour a bowl of ice cream to treat themselves after a hard day.

“A lot of times what we really want is a hug. ... But we find ourselves in the kitchen, looking for something to make us feel better,” Alexander says. “Give yourself a moment to really think about what is driving your cravings.”

Once you identify your triggers, make a list of alternate ways to handle those feelings. Maybe it’s listening to music, reading a book, watching a favorite TV show or having a long phone call with a friend. Post the list where you will see it the next time the chocolate chip cookies are calling your name.

4.  Remove temptation

It sounds simple, but keeping foods you can’t resist out of the house is one of the easiest and most powerful ways to reduce cravings, says psychologist Evan Forman, director of the Center for Weight, Eating and Lifestyle Science at Drexel University.

If you have a spouse who insists on keeping sweets in the house, put those foods out of sight and out of reach, like in a container at the back of a top cabinet, Forman suggests. Then keep healthier snacks like fruit, nuts and cut-up vegetables within reach.

“If you don’t see the Oreos, your brain won’t say, ‘I have to have it,’ ” Forman says. “The harder and farther away you can put those foods, the better off you are.”

5. Eat a small portion and savor each bite

Some people who try to swear off sweets altogether end up losing self-control and binging. If that tends to happen to you, consider giving in to your craving, but limit yourself to a very small portion, suggests Jamie Pope, a registered dietitian and assistant professor of nutrition at Vanderbilt University School of Nursing.

The first two to three bites give you “the most aesthetic bang for your buck,” Pope says. “Enjoy several bites and try to relish it.”

This strategy works especially well if you choose something rich and decadent like cheesecake or a chocolate truffle, Pope says. Or maybe you nibble on one Hershey’s Kiss or square of chocolate, letting it slowly melt on your tongue.

6. Consider a healthy substitute

Sometimes you can satisfy your sweet tooth by choosing a food that’s naturally sweet, such as bananas, raspberries, grapes or blueberries. To make fruit taste even sweeter, try freezing it, Pope suggests.

For an indulgence that feels more like dessert, go for a frozen fruit bar with no added sugar.  

Pope says she also likes sipping on a cup of naturally sweet hot tea like cinnamon, peppermint or raspberry. You can even find (unsweetened) teas in dessert flavors like double dark chocolate, lemon chiffon and almond coconut macaroon.

7. Count to 25

When Rush University researchers rigged a vending machine to build in a 25-second delay when someone chose an unhealthy item, people often switched to a healthy option, according to a study published in the journal Appetite.

It worked because humans prefer immediate gratification, the researchers said. So the next time a craving comes on strong, stop where you are, take a deep breath and slowly count to 25.  

Use the extra time to ask, Do I really want this? You may find that gives you the resolve to make a healthier choice.

8. Or wait even longer

If 25 seconds isn’t cutting it, try a 10-minute delay – and promise yourself that you can have the snack after the break, Pope says.

“Don’t say, ‘I’m not going to eat that.’ Say, ‘If I still want it in 10 minutes, I’ll have some,’ ” she explains.

Find a distraction during that time, such as watching a YouTube video or stepping outside. Even better, take a little stroll. In one small study, University of Exeter researchers found that a brisk 15-minute walk reduced cravings.

Chances are, you will feel more control after the break than you did in the moment, Pope says, making it easier to combat cravings.

9.  Try ‘urge surfing’

Urge surfing is a mindfulness technique that involves recognizing a craving, accepting it and then riding it out without giving into it.

This technique was first used to help drug and alcohol addicts, and research shows it’s an effective way to resist a craving, says Forman, who has published several studies demonstrating its success.  

“It’s one of those strategies that people tend to say right off the bat is successful,” Forman says.

To try it, start by taking notice the next time a craving hits and reassuring yourself that it’s normal, Forman says. Then, pay attention as the urge gets stronger, crests and start to subside, just like a wave.  It may help to talk yourself through it, Forman says: I feel the craving getting stronger now. I’ll let it carry me. I don’t need to eat a sweet to make it go away.  

10.  Give it a month

If there’s a food you simply can’t resist, commit to cutting it out of your diet completely for just one month, Forman says.

Although the first week or two will be difficult, if you can last for a month using the strategies above, your brain will adjust, Forman says, and your craving for the food should drop significantly.

“People imagine the longer you give up something, the harder and harder it will get,” he says. “In fact, once your brain adjusts to the fact that it’s just something you don’t eat, you will probably stop desiring or craving it altogether.”