Sugar Cravings

How to End Sugar Cravings for a Healthier Life

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10 Easy Mason Jar Recipes To Crush Sugar Cravings


Sugar cravings can be tough to beat. Whether you’re trying to lose weight, improve your health, or cut back on your sugar intake, overcoming those cravings can seem like an uphill battle. But fear not! With some planning and helpful tips, you can end your sugar cravings once and for all. Here are some effective strategies to help you on your journey to end sugar cravings for a healthier life.

Plan Ahead

The best way to overcome sugar cravings is to plan ahead. Keep healthy snacks and meals on hand to avoid reaching for sugary treats when hunger strikes. Meal prep is also a great way to ensure you eat well during the week, which also means making a grocery list before you go shopping and sticking to it. 

When you have healthy options readily available, you’re less likely to turn to sugar. When it comes to planning ahead, it’s important to make sure that you have healthy options available to you at all times. 

For example, cooking meals in advance, packing healthy snacks for work or on the go, and keeping your kitchen stocked with fresh fruits, vegetables, lean proteins, and whole grains are great ways to have healthy options available to you all the time.

Planning can take some effort, but it can save you time and money in the long run and help you avoid the temptation of sugary snacks when hunger strikes. But let’s not stop there.

Identify the Source of Your Cravings

Understanding why you’re craving sugar is also a crucial step. Is it because you’re hungry, bored, stressed, or simply because you’re used to eating it? Once you identify the source of your cravings, you can take steps to address the root cause of your journey to end sugar cravings.

For example, if you are craving sugar because you’re bored, try finding an engaging activity to occupy your time instead. There are many different reasons why you might be craving sugar.
You may remember indulging in sweet treats like ice cream, cookies, and candy as a child. You may often find that craving those same sweet flavors still exists. Those memories of the sugary delights you enjoyed may still linger in your mind.

Let’s say you crave sugar when you’re stressed. Practicing mindfulness or meditation can help you calm your mind and reduce your cravings. Any surprises?

Find Alternatives to Fast Food

It can be tempting to swing through the drive-through when you don’t have the time or energy to cook a meal from scratch. Fortunately, plenty of other options still provide convenience without compromising taste. You can find alternatives to fast food when you do not have time to cook. Order soup from a restaurant instead of a fried meal or sugary drink. Or even order a salad instead of a sandwich and add a protein like grilled chicken.

Grocery stores often have deli departments where you can find prepped salads, sandwiches, wraps, and hot items like rotisserie chicken or roasted vegetables.

Can you list a few options close to work or in your neighborhood to remember when wanting to stay healthy and on track?

Buy Whole Foods

To keep your immune system strong, prioritize your diet to ensure you get all the essential nutrients. One of the best ways to avoid sugar is to buy whole foods and choose fresh fruits and vegetables, lean proteins, and whole grains over processed and packaged foods.

Whole foods are rich in nutrients and fiber, which can help to keep you full and satisfied, reducing the likelihood of sugar cravings. When grocery shopping, focus on the store’s perimeter, where you’ll find fresh produce, lean proteins, and whole grains. You can also look for products labeled “no added sugars” to help you make healthier choices.

Eat Real Food Snacks

When you need a snack, opt for real food options—choosing snacks made from whole foods, such as apple slices with almond butter or a handful of nuts. This can include fresh fruits and vegetables, nuts and seeds, and whole-grain crackers or rice cakes.

You can eat real food snacks that are nutrient-dense and satisfying, helping to curb your sugar cravings.
Avoid processed sugar-rich snacks like candy, cookies, and sugary drinks. Real food snacks are healthier and can help keep you full and satisfied, reducing your cravings for sugar.

Here is a healthy and delicious smoothie:

Cacao Avocado Cravings Smoothie
Cacao Avocado Healthy Smoothie

Thick and Delicious Cacao Smoothie

Makes 1 serving


½ avocado pitted

½ medium banana

2 tablespoon cacao powder, unsweetened

2 dates

1 cup almond milk, unsweetened

ice (optional)


1. Place all ingredients into a blender.

2. Process at high speed until well combined.

3. Depending on how cold and thick you like your smoothie, you may want to add ice (or cold water). Enjoy!

Replace Sugary Foods with Healthier Options

Replace sugary foods with healthier options. If you’re used to eating sugary foods, it can be tough to give them up. But the good news is that plenty of healthier options can satisfy your craving for sweets. For instance, fresh fruit or a homemade smoothie made with almond milk, frozen berries, and spinach can satisfy without spiking your blood sugar. You can also experiment with natural sweeteners like honey, maple syrup, or dates, adding sweetness to your food without causing a sugar crash.

Manage Stress

Stress is a significant trigger for sugar cravings. When stressed, your body releases cortisol, a hormone that can increase your appetite and cravings for sweet foods. Some methods to manage stress are:

🧘🏽‍♀️ Practice relaxation techniques: Relaxation techniques such as deep breathing, meditation, and yoga can help reduce stress levels and prevent sugar cravings. Take a few minutes to meditate in the morning or do deep breathing exercises throughout the day to incorporate these techniques into your daily routine.

😴 Get restful sleep: Lack of sleep can increase stress levels and make you more likely to crave sugar. Getting restful sleep each night may reduce stress and improve your overall health.

🏓 Connect with others: Spending time with friends and family can help reduce stress and prevent sugar cravings. Make time for social activities, whether going out for dinner or doing something fun together.


Exercise is another excellent way to reduce stress and curb sugar cravings. When you exercise, your body releases endorphins, which can help to improve your mood and reduce your cravings for sugar. Aim to get at least 30 minutes of exercise each day, whether it’s a brisk walk, a yoga class, or a workout at the gym. A good HIIT exercise is my favorite. Consider incorporating more movement into your daily routine, such as taking the stairs instead of the elevator or walking during your lunch break.

Meal Prep

Meal prepping is a great way to stay on track with healthy eating and avoid sugary temptations. Take some time each week to plan your meals and snacks, then prepare them in advance. This will make it easier to stick to your healthy eating goals and avoid reaching for sugar. Some tips for meal prepping are: 

  • Choose recipes that are easy to make in large quantities
  • Cook in bulk and freeze leftovers for future meals
  • Invest in good quality meal prep containers to keep food fresh and organized
  • Use a slow cooker or pressure cooker to save time and effort
  • Prep ingredients ahead of time, such as chopping vegetables or cooking grains

In each meal, choose foods from different food groups and remember to include healthy snacks and drinks in your meal prep plan.

Schedule time each week for meal prep to stay on track with your healthy eating goals. Don’t be afraid to be creative, play your favorite music, and have fun.

It Is Possible to Quit Sugar

It is possible to quit sugar, so don’t give up. Whether you want to lose weight, improve your health, or feel better, cutting back on sugar is a great place to start. It may take some time and effort, but with the right strategies, you can overcome your cravings and enjoy a healthier, more balanced diet.

Begin-Today and start implementing these strategies to end your sugar cravings for good. Planning ahead, identifying the source of your cravings, choosing whole foods and healthy snacks, meal prepping, managing your stress, and exercising are steps towards reducing your sugar intake and improving your health.

I believe in you – with the right strategies and mindset, you can kick the sugar habit and feel better than ever.  Begin-Today🧡

Click➡️Sweet Escape: A Comprehensive Guide for Conquering Sugar Cravings.

PS: -Have you wanted to discover the foods and lifestyle choices that best support your journey to overcome food cravings?  Click here to book a call today

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I'm Sharon -

I am a Board Certified Holistic Health Coach with training and credentials from the Institute for Integrative Nutrition. I have been where you are. I know what it’s like to not recognize yourself in photos because of unwanted weight gain. I also remember my daily 3:00 p.m. rendezvous with a bag of Cheetos. Eventually, my clothes no longer fit. It took a toll on me until I learned how to gain control of my choices. You can gain control too! 

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10 Easy Mason Jar Recipes To Crush Sugar Cravings

Download my 10 Easy Mason Jar Recipes That Crush Sugar Cravings today and learn how to make delicious, quick, and healthy meals for the rest of the week!

These recipes are the best way to fill your eating schedule with good choices, and It's easy on your busy routine. 
These recipes are the best way to fill your eating schedule with good choices, and It's easy on your busy routine. 


A Board-Certified Holistic Health Coach with training and credentials from the Institute for Integrative Nutrition.

I help women overcome sugar cravings and make healthier food choices to lose weight naturally without dieting.

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sharon redman

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