Everybody loves sweet treats…candy, fruit, dessert, What’s not to love? However, what many of us don’t realize is the addictive nature of sugar. So, let’s take a further look at how to control sugar addiction so that losing belly fat can become a successful reality.
Sugar Addiction Is Ingrained
Right from childhood, most of us were conditioned with sugar rewards. Maybe growing up you heard, “finish your dinner and then you can have dessert.”
Or, “if you get good grades, we’ll go out for ice cream.”
Well, eating sugar may taste great and make you momentarily feel better. It may even have been setup as a reward system early in your life.
However, too much of it can lead to weight gain, type-2 diabetes, inflammation and other illnesses.
Therefore, it’s important to realize that sugar can be addictive.
Why Does Sugar Make Me Feel So Good?
Eating something sweet just plain feels good. And there’s a reason for that.
Our bodies are fueled by a sugar called glucose. Interestingly to note, the word itself comes from the Greek word glukos, which translates to mean sweet.
All of this glucose in our bodies helps to provide energy to make our cells function. It even fuels our brain cells.
Foods that contain sugar are great sources of energy.
If we look back at ancient ancestors who scavenged, they quickly learned that bitter, bad tasting food could make them sick, whereas sweet foods could provide needed energy.
These sweet-tasting foods became ingrained in our brains as a pleasurable thing – also because they provide energy.
The Brain-Sugar Connection
A chemical in the brain called dopamine is released in the brain’s pleasure center, when we eat sugar.
This natural system of reward can make us unknowingly repeat the same actions in order to feel better again and again. In other words, when you eat a lot of sugar, you want to eat even more sugar.
When dopamine lights up the brain, it can make us search out more of that substance – be it sugar or any other addictive substance.
How Much Sugar Is Alright To Eat?
Currently, the CDC recommends that the average American over 2 years old, should limit daily sugar consumption to 10% or less of a 2,000 calorie per day diet.
That translates to roughly 200 calories per day from added sugars.
They recommend that children under the age of 2 not be fed any additional added sugars from food or drink.
Sugar is a very commonly added ingredient to many foods. It can be found in just about everything from cakes and sodas, to bread, pasta and condiments.
Keep in mind that added sugar does not provide any real nutrition. It has zero added fiber, protein or vitamins and minerals.
It is just empty calories.
Therefore, if losing belly fat is your goal, you will want to curtail your sugar intake.
How To Control Sugar Addiction
Today, sugar is readily available everywhere. Unfortunately, our brains are pre-wired to enjoy sugar. So what can we do to control sugar addiction?
There are actually many ways that you can start to control your addiction to sugar.
1. Get More Sleep
Not getting enough sleep each night can affect your cravings for sugar due to hormone level changes.
To help reduce cravings aim for 7-9 hours per night.
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2. Avoid Drink Sugary Beverages
Many popular drinks are loaded with additional sugar. Sodas, fruit juices and coffees / teas that are not unsweetened, all contain added sugars.
There are many healthy bevereages that contain no sugar that are far healthier and won’t put weight on.
Related Article: Drinks That Help You Lose Belly Fat – 7 Easy Things To Try
3. Drink More Water
Anyone wanting to lose weight knows the importance of drinking more water.
Drinking water helps promote hydration, helps keep you full longer and can reduce cravings for sugary foods.
In fact, dehydration can make you think you’re hungry when in fact all you need is a glass of water. Adding more water to your day is also an easy way to help suppress appetite.
Related Article: What’s The Best Appetite Suppressant – 6 Natural Remedies
4. Reduce Stress
When stress levels rise in the body, so does cortisol. Too much cortisol over time can increase hunger levels, cravings for sugary foods, and increase belly fat.
Managing stress levels is not only helpful for better health, but it can also help to reduce your belly fat.
Related Article: Cortisol and Belly Fat – Why You Need To Make the Connection
5. Add Protein To Every Meal
Adding protein to each of your meals is an effective way to help satiety. Protein also takes longer to digest so it will help to keep you full longer.
Eating more protein with breakfast may in fact help with suppressing appetite throughout the day while lowering cravings. When you feel satiated, it is easier to lose weight.
Related Article: How Much Protein Should I Eat Daily – Why It Matters
6. Add Probiotics
When gut bacteria is not at optimal levels in the GI tract, it can lead to unwanted cravings, gas and bloating which can all lead to weight gain.
Therefore, adding the right strains of probiotics can be an effective way to counteract these problems and help with losing belly fat.
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Benefits To Cutting Back Sugar
There are countless benefits to reducing sugar from your diet. Some of these include:
- weight loss
- reduced inflammation
- less joint pain
- a reduction in acid reflux
- fewer headaches
- may reduce anxiety and depression
How To Control Sugar Addiction Final Thoughts
Getting more exercise and eating less food is the common train of thought when it comes to trying to lose belly fat.
But, it’s not always that simple. If you want long term success, learning how to control sugar addiction is a must.
Never eating sugar again is not realistic. So try to watch your intake where possible.
But if you find you can’t limit the junk you eat once you start, it’s best to avoid it as best you can if weight loss is your goal.
When you let the cravings win, you will just want to eat more. It’s an addictive cycle.
However, if you are able to stay aware of trigger foods and avoid them where possible, the cravings will disappear with time.
Have you had success in beating sugar addiction? Tell us in the comments below.
Disclaimer: The information on this website is not intended to be a substitution for the advice of a licensed, medical professional. Always consult with your doctor before purchasing any health supplement, especially if you are taking medication or have a medical condition. These products are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary and these statements have not been evaluated by the FDA.
I always tell my clients that sugar will be the death of you! You need to consume as little sugar as possible. That is the only way you can live a long and healthy life. I will share this article with friends and family as I know that it will benefit them a lot
You are certainly right, Aubin. And it’s very difficult to avoid sugar in our modern world. It’s just good to be aware so that you can try to avoid it when possible. Thanks for dropping by!