SA Weightloss Hypnosis

Sugar is the most loved, and it can be the most detrimental source of energy for the human body.

We all love it, and biologically our body is built for “sweet”.  The sweetness of sugar is one of the body’s natural ‘go-to’s‘ to activate the pleasure response, and since we are designed as humans to seek pleasure to avoid pain…..it’s pretty difficult to avoid!

So, WHY do we have a love-hate relationship with sugar?

In short, it's a chemical compound that acts on the brain in a similar way to addictive drugs like cocaine or heroin by stimulating the reward pathways that releases our "feel good" hormones, dopamine & serotonin, which lead to a pleasure high.  Unfortunately, this will most likely always be followed by a crash…

Over time, we build up a tolerance, and then we need more and more sugar to get the same pleasurable effects. Our brain becomes conditioned to wanting sugar, and we then can experience withdrawal symptoms like fatigue, headaches, anxiety, depression and cravings if we cut it out. 

Signs of sugar addiction include constantly craving something sweet after meals, relying on sugary foods as "pick me ups" and mood enhancers throughout the day, and an inability to cut down despite having negative side effects.

The highs and lows, tolerance, dependence, and withdrawals are all signs that sugar can hijack the reward-motivation systems in the brain, similar to addictive drugs. This makes it extremely difficult to give up sugar for some people without addressing both the physical and psychological components of the addiction.

The Impact of Sugar on Weight

Consuming added sugar is strongly linked to weight gain and obesity. Sugar contains calories but minimal nutrients, so consuming excess amounts can lead to extra calories without providing the body with the vitamins and minerals our body needs for day to day living.

Calories from added sugar are actually "empty" and don't send us signals of fullness to the brain in the same way as calories from whole foods like fruits, vegetables, and whole grains. This makes it easy to over indulge in sugar-laden foods.

Sugar also affects the hormones that regulate hunger and fat storage, particularly insulin. When you eat sugary foods, your blood sugar and insulin levels spike. This causes hunger levels to rise and directs the body to store more fat. High insulin levels block leptin, the hormone that signals fullness. This leads to increased calorie intake and expanded fat cells.

Being aware of how much sugar is in the everyday foods that you eat is important for maintaining a healthy body weight and preventing obesity. Simply by reducing sugary foods, drinks, sauces and condiments, you can help stabilize blood sugar and insulin, control hunger cues, and support a lean, energized body.

Sugar and Immune Function

Eating large amounts of sugar can suppress your immune system.

When we eat foods high in sugar, it causes a rapid spike in blood glucose levels. This triggers the release of insulin to shuttle the excess glucose into cells for energy storage. It also increases inflammation throughout the body, causing more aches and pains plus bloating and swelling in our joints.

Sugar and Brain/Emotional Health  

Eating too much sugar can impact your brain and emotional health in many ways. High sugar intake is linked to impaired cognition, poor memory, and mood disorders.

The highs and crashes from sugar can also lead to unstable emotions and fluctuating energy levels, which can leave you feeling tired, irritable, and depressed. 

Your 7 Step Guide to Beat Sugar Cravings

One of the best ways to beat sugar cravings is to stabilize your blood sugar levels. When your blood sugar spikes and crashes, it creates intense cravings, so here are 7 easy ways to crush your cravings!

1. Eat More Protein, Fat and Fiber - Making sure to include protein, fat and fiber into all your meals can help regulate blood sugar and prevent crashes that lead to cravings. Protein and fat take longer to digest, keeping you fuller for longer. And fiber helps slow the absorption of sugar into the bloodstream.

2. Drink More Water - Dehydration can often mimic hunger. Drinking more water throughout the day can help reduce false hunger signals. Aim for 35 mils of water per kg of body weight. A person weighing 50 kilograms would be 1.7 litres, 60 kilograms 2.1 litres, 70 kilograms 2.4 litres and 80 kilograms 2.8 litres.

3. Get Enough Sleep - Not getting good quality sleep can disrupt hormones that regulate hunger and satiety. Going to bed early enough to get 7–9 hours of sleep per night can help control cravings.

4. Manage Stress - High stress levels increase cortisol production, which can raise blood sugar, which also spikes your insulin levels.  Managing daily stress through yoga, meditation, or other relaxation techniques can help maintain normal blood sugar levels.

5. Alternatives to Sugary Foods

When fighting sugar cravings, it's important to have healthy alternatives ready to satisfy your sweet tooth. Here are some options to try:

Eat More Fresh Fruit

Fruit offers natural sweetness along with fiber and other nutrients. Berries, citrus fruits, apples, bananas, and more can help curb cravings when you get a hankering for something sweet. Be mindful of portion sizes though, as too much fruit can spike blood sugar. 

Choose Quality Dark Chocolate

A small amount of dark chocolate (70% cacao or higher) has powerful antioxidant benefits. The bitterness helps make it more satisfying in small doses. Look for low sugar varieties sweetened with monk fruit or stevia. Just 1–2 squares should do the trick.

Snack on Nuts and Seeds

Almonds, walnuts, sunflower seeds and more are high in protein, fiber and healthy fats - all nutrients that stabilize blood sugar levels. They are great for a crunchy, filling snack when a sugar craving strikes. Go for raw, unsalted nuts and seeds.

Eat Full-Fat Greek Yogurt

Plain full-fat Greek yogurt is rich and creamy, making it a good substitute for sweetened yogurts. Top it with fresh berries and cinnamon to naturally sweeten. The protein will help regulate hunger hormones.

6. Drink Tea 

A cup of hot green tea can help fight sugar cravings by temporarily suppressing your appetite. Black, white and herbal teas also make tasty low-calorie alternatives to sugary beverages.

7. Find Support

Breaking free from sugar addiction often requires asking for help and finding a community of support. Don't try to go it alone. Tell your friends and family about your goal of reducing sugar and ask them to support you on your journey. Let them know specifically what kind of help you need, whether it's not bringing sweets into the house, not tempting you with offers of dessert, or checking in on your progress. 

You can also connect with others trying to cut back on sugar by joining support groups, either locally or online. Support groups provide camaraderie, advice, and accountability. You can share struggles and tips and feel empowered knowing you're not alone. Having a forum to get encouragement when a sugar craving strikes can make all the difference in staying on track with your sugar-free lifestyle. Surrounding yourself with others who understand the challenge of sugar addiction will give you the ongoing inspiration you need to overcome those intense cravings.

Above all, be kind and practice being consistent in supporting yourself if your goal is to cut down your sugar intake, so you can crush your cravings.

All change takes patience and practice.  Expect that if you go all out and restrict all sugar from your daily intake, you’re likely to be tired, irritable and headachey, so be prepared! Ideally, you’ll be cutting down gradually to give your body a chance to re-adjust.

Please reach out if you need any support.  I offer a FREE 30-min call where we can work out a plan for you to beat your sugar cravings.  Click here.