You’re not sure how or why it developed, but your nightcap of choice is a sugary treat.
Sugar cravings explained.
Desiring a sweet after a meal may be due to a variety of reasons.
Or your meal lacked completeness or pleasure, so now you are looking for more.
Did your meal hit umami?
Was it colorful and appealing to the eyes?
Did you enjoy it?
Did it fill you up?
This can go back as far as childhood.
Was dessert a special family event?
Did your parents reward you with sweets?
Or maybe you aregenetically predisposed3to having a “sweet tooth.”
Our brains are programmed to be on autopilot as much as possible to prevent unnecessary effort.
The part of the brain responsible for active decision making and complex thinking is theprefrontal cortex.
The part of the brain responsible for habits is thebasal ganglia.
How to stop:
Habit change is arguably best explained byCharles Duhigg’s Habit Loop.
He lists three main components of a habit: thecue, theroutine,and thereward.
Your routine is grabbing something sweet to eat.
Duhigg recommends only attempting to change the routine while keeping the cue and the reward the same.
Identifying your habit loop and being able to do something about it requires introspection and mindfulness.
You don’t eat enough.
Your hunger hormone, ghrelin, will let you know if you haven’t had enough to eat.
Try pushing your dinnertime back so that it’s closer to bedtime.
This way, you don’t feel as hungry before bed.
And lastly, increase the total calories of your meal.
Try increasing your dinner by 100 to 200 calories.
You eat too fast.
When you finish a meal within a few minutes, you’ve justcapped your own pleasure experience from eating.
Pace yourself at your meal.
Aim to be done with only half your meal after 10 minutes.
Also, force yourself to hit the pause button before you grab that snack.
You’ll survive the craving, I promise.
Take a walk, catch up on some laundry, or prepare for your next day.
You’re eating too many quick-absorbing carbs.
Examples of simple carbs include white-flour-based foods, baked goods, desserts, candy, juice, and soda.
And never carb it alone!
Adding fat and protein to your meal or snack can also help.
Still reaching for the sweets?
If you’regenetically predisposed to craving sweets7, that doesn’t mean you’re a lost cause.
Many of these tips can still help.
Reach for fruit instead of dessert or chocolate to appease your sweet tooth in a healthier way.
You’re not alone.
Next time you crave a sweet, ask yourself, what are you really looking for?
Is it that comforting feeling of home?
Is it to remember your grandparents?
Is it to reward yourself for hard work or to celebrate an accomplishment?
