14 Ways to Curb Sugar Cravings After Weight Loss
Weight loss is a journey filled with highs and lows. While reaching your goal weight is a cause for celebration, many people are surprised to find that sugar cravings can linger—or even intensify—after shedding the pounds. These cravings are natural and often driven by physiological changes in your body.
But don’t worry! With the right strategies, you can manage them effectively and maintain your hard-earned results.
Understanding Sugar Cravings
After weight loss, your body undergoes hormonal shifts, with lower levels of leptin (the hormone that signals fullness) and higher levels of ghrelin (the hunger hormone).1 These changes can linger long after weight loss occurs. As a result, you may experience cravings for quick energy sources—like sugar.
Food cravings can also be emotional. Stress can result in increased cortisol levels, which may enhance the desire for tasty foods, such as those high in sugar. Sugar releases dopamine, the “feel-good” neurotransmitter, making it tempting to indulge when stressed or tired.2
Practical Strategies to Curb Sugar Cravings
1. Focus on Balanced Nutrition
Meals rich in protein and healthy fats stabilize blood sugar levels.3 Examples include:
- Breakfast: Greek yogurt with berries and nuts
- Lunch: Grilled chicken salad with avocado and olive oil
- Snack: Carrot sticks with hummus
2. Stay Hydrated
Dehydration can mimic hunger. Research shows that proper hydration may influence appetite control.4 Keep a water bottle handy, and try herbal teas like cinnamon or peppermint, which have natural sweetness.
3. Regular Eating Behaviors
Skipping meals can cause extreme hunger, intense cravings, and fluctuations in blood sugar levels. Prevent blood sugar drops by eating every 3–4 hours. Include protein and complex carbs like quinoa or sweet potatoes to reduce appetite and promote satiety.5
4. Manage Stress and Sleep
Chronic stress elevates cortisol levels, making sugary foods irresistible.6 Counter this with deep breathing, meditation, or yoga. Aim for 7–9 hours of restorative sleep nightly to balance hunger hormones like ghrelin and leptin.7
5. Gradually Reduce Sugar Intake
Cutting back slowly makes the process manageable. Swap sugary drinks for flavored water, diet sodas, or natural sweeteners like stevia. Gradual reduction is less likely to trigger withdrawal symptoms.8
6. Use Nonnutritive Sweeteners
Replace sugar in your favorite recipes with zero-calorie alternatives like stevia or Splenda. This can help satisfy sugar cravings without adding extra calories.
7. Eat More Fruit
The Dietary Guidelines for Americans recommend adults consume 1.5 to 2 cups of fruit daily, but nearly 80% of the U.S. population falls short of this goal.9 Next time you’re craving something sweet, choose fruit to satisfy your craving while helping you meet your daily fruit intake recommendations.
8. Chew Gum
If you’re still craving sweets after meeting your daily fruit intake, try chewing sugar-free gum. It can help curb your sweet tooth while keeping your mouth occupied.
9. Distract Yourself
When a craving strikes, engage in an activity you enjoy, such as walking, journaling, or calling a friend. Food cravings often fade after 15–20 minutes.10
10. Support Gut Health
A healthy gut microbiome can influence sugar cravings. Probiotic and prebiotic-rich foods can positively impact satiety and appetite regulation.11
11. Plan Your Meals and Snacks
Healthy snacks like nuts, dark chocolate (70% or higher), or fresh fruit reduce the temptation for sugary alternatives. Preparation reduces impulsive food choices.12
12. Use Nonfood Rewards
Celebrate milestones with nonfood rewards like a new book, a movie night, or a relaxing spa day. Behavioral psychology suggests this can help establish healthier eating habits.13
13. Optimize the Environment for Success
One effective way to reduce sugar cravings is to avoid keeping junk food and tempting sweets within reach. If sweets aren’t visible, you’re less likely to think about indulging or overeating. In short, out of sight, out of mind!
14. Get Support
Sharing the ups and downs of your journey with others can be a great source of encouragement and tips. Consider joining a support group or consulting with a registered dietitian for additional guidance.
Healthy Substitutes for Sweet Cravings
- Instead of ice cream: Unjury High-Protein Ice Cream
- Instead of lemonade: Unjury Strawberry Lemonade
- Instead of chocolate peanut butter candy: Unjury Chocolate Peanut Butter Cups
Other Healthy Suggestions
- Apple and 1-2 Tbsp. peanut butter
- Low-fat Greek yogurt, banana slices, and nuts
- Cottage cheese and pineapple
- Protein powder and fruit smoothie
Final Thoughts
Curbing sugar cravings after weight loss is all about balance, mindfulness, and patience. By understanding the root causes of your cravings and implementing these strategies, you can maintain your weight and enjoy a healthier relationship with food.
Remember, progress is more important than perfection. Each step you take is a step toward lasting success.
References
1. Sumithran P et al. N Engl J Med. 2011;365(17):1597-1604.
2. Volkow ND et al. Biol Psychiatry. 2013;73(9):811-818.
3. Weigle DS et al. Am J Clin Nutr. 2005;82(1):41-48.
4. Thornton SN. Nutr Bull. 2016;41(3):277-280.
5. Lemmens SG et al. Physiol Behav. 2011;103(3-4):209-216.
6. Adam TC et al. Physiol Behav. 2007;91(4):449-458.
7. Taheri S et al. PLoS Med. 2004;1(3):e62.
8. Rogers PJ et al. Pharmacol Biochem Behav. 2000;66(1):3-14.
9. USDA. Dietary Guidelines for Americans 2020-2025. USDA; 2020. Accessed from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.
10. Pelchat ML. Appetite. 1997;28(2):103-113.
11. Ouwehand AC et al. Curr Opin Biotechnol. 2002;13(5):483-487.
12. Papies EK et al. Mindfulness 2014;5(3):244-251.
13. Grubliauskiene A et al. Appetite. 2012;59(2):403-8.