{"id":308040,"date":"2020-12-19T08:37:00","date_gmt":"2020-12-19T07:37:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308040"},"modified":"2024-04-19T07:26:43","modified_gmt":"2024-04-19T05:26:43","slug":"how-to-outsmart-your-sweet-tooth","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/","title":{"rendered":"15 Ways to Fight Sugar Cravings"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/#Can_sweet_or_salty_cravings_be_caused_by_a_lack_of_micronutrients\" title=\"Can sweet or salty cravings be caused by a lack of micronutrients?\">Can sweet or salty cravings be caused by a lack of micronutrients?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/#How_to_get_rid_of_sweet_tooth_using_15_simple_tips\" title=\"How to get rid of sweet tooth using 15 simple tips?\">How to get rid of sweet tooth using 15 simple tips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/#What_to_remember\" title=\"What to remember?\">What to remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Does it happen that you are tempted by the hidden chocolate exactly during the afternoon coffee? Or do you get a sudden irresistible craving for chips, popcorn, or ice cream while watching some intense TV moments in the afternoon?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">We can understand cravings as an intense, compulsive, or even abnormal desire to eat something tasty.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;Something tasty in this context means&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sweet, salty, or fatty food.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Consumption of such foods or a combination results in the release of dopamine in particular, which in the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">short term brings pleasant feelings<\/span><\/strong><span data-preserver-spaces=\"true\">, such as joy, happiness, or momentary satisfaction and reassurance. Thanks to this, people can deal with periods of increased stress and emotional stress, bad mood, or calm down after conflict situations<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cravings can be caused by several factors, which can be classified under physiological and psychological influences. However, the surrounding environment also plays a role. What should you imagine under that? It can be your routine way from work. When you stop for a drink at a gas station or fast food, an afternoon walk around a bakery with irresistible croissants in the shop window, or your work or home environment, where you always have something available to satisfy your sudden cravings.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Did you know that compulsive cravings are partly influenced by gender?<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;Compared to men,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">women<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;experience on average&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">twice as many cases of irresistible cravings<\/span><\/strong><span data-preserver-spaces=\"true\">, and they also have a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">taste for different kinds of food<\/span><\/strong><span data-preserver-spaces=\"true\">. Women experience&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sweet tooth<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;more often, while men in most cases experience cravings for salty foods. This difference can be partly explained by PMS (premenstrual syndrome), where women are usually more prone to eat more sweet, fatty, and salty foods. For each woman, the preference of specific meals is individual.&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"842\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"Why do you have sweet cravings?\" class=\"wp-image-201349\" style=\"width:843px;height:632px\" title=\"Why do you have sweet cravings?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_sweet_or_salty_cravings_be_caused_by_a_lack_of_micronutrients\"><\/span>Can sweet or salty cravings be caused by a lack of micronutrients?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"Can sweet or salty cravings be caused by a lack of micronutrients?\" class=\"wp-image-201505\" title=\"Can sweet or salty cravings be caused by a lack of micronutrients?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Surely, you have already heard about the theory that a lack of micronutrients may be the reason why we crave specific foods. And perhaps we use it as an excuse to justify snacking on a bar of chocolate. But is this theory really based on facts?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">The lack of <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a> may be the reason you crave chocolate<\/span><\/strong><span data-preserver-spaces=\"true\">, less iron may cause the need for meat, and the lack of calcium may be the cause of the excessive appetite for cheese. Yes, but&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">most people have cravings for sweet, savoury<\/span><\/strong><span data-preserver-spaces=\"true\">,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">and fatty foods, although no one in the modern Western world suffers from a lack of sugar, salt, or fat<\/span><\/strong><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">According to this theory, shouldn&#8217;t people have a taste for fresh and minimally processed foods that are rich in micronutrients? Then wouldn&#8217;t be beans, porridge, peanut butter, or whole-grain pasta, which contain more magnesium than milk chocolate, far&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">more suitable<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;foods that we should like? Although this theory may be true in some aspects, unfortunately, it doesn&#8217;t explain the real reason for craving specific foods<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you think that you are perhaps the only one who is attacked by <strong>uncontrollable cravings<\/strong>, we will reassure you. According to scientists from the University of Sheffield, <strong>this affects up to 90% of the adult population.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_get_rid_of_sweet_tooth_using_15_simple_tips\"><\/span>How to get rid of sweet tooth using 15 simple tips?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Most cases of compulsive cravings for something tasty are associated with the desire for sweets. Although the taste for sweet foods cannot be easily explained, we can find a number of factors that may be behind the reason for eating a bar of chocolate or dessert with your afternoon coffee every day. With the help of these steps, it is possible to easily work with factors and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">steadily reduce cravings.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Have sufficient and high-quality sleep every day<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">The importance of sleep is repeated over and over again, unfortunately, its importance in modern society is still underestimated, and the lack of sleep is thus a kind of the new social norm.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">And how exactly does lack of sleep affect appetite?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In case of sleep deprivation, you can see that you have a somewhat greater appetite. How is it possible? This is due to a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">change in the concentration of the hormones of hunger and satiety<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(leptin and ghrelin). The leptin concentration decreases and the ghrelin level increases. This results in less satiety and increased appetite. It would be nice if in this way the organism pushed us to eat more vegetables or fruits, but it doesn&#8217;t. Instead, it urges us to eat sweet, savoury, and fatty foods. Cravings for a piece of cake in the caf\u00e9 or a hamburger from the fast-food restaurant may be due to the fact that you haven&#8217;t slept well in a long time<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Therefore, treat yourself to a quality sleep of about 7-9 hours every day.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;You will see that you will be far more productive, you will have more energy throughout the day, and you will take a step forward to tame your sweet tooth<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44248,46912,28324,28936,6322,46435,58795,36388,36412,59914\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Eat enough calories<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">You don&#8217;t even have to set a goal to lose weight to get far less energy than your body needs. Unfortunately, a busy lifestyle and poor eating habits is often enough. Insufficient energy intake can be one of the reasons why you are attacked by cravings during the day.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">If you want to lose weight, set your caloric deficit to 20% of your current, or ideally, optimal calorie intake.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although some works show that caloric restriction suppresses appetite, it is a very individual matter. It is true that during the process of overall improvement of lifestyle and weight loss, cravings gradually disappear. However, this doesn&#8217;t exclude many people&#8217;s appetite for energy-rich foods in cases of severe lack of calorie intake in the diet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don&#8217;t know how much energy you should intake during a day, and how to build a healthy diet routine, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\">How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"Why does sleep deprivation increase cravings for sweet, savoury and fat foods?\" class=\"wp-image-201373\" style=\"width:843px;height:563px\" title=\"Why does sleep deprivation increase cravings for sweet, savoury and fat foods?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Avoid excessive activity and do not punish yourself for overeating by excessive exercising<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A large volume of sports activities also requires greater energy intake, enough time to regenerate, and sleep. Let us not fool ourselves, sometimes it&#8217;s not easy to eat the optimal amount of calories. This is when the appetite for calorie-rich foods begins to appear.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">It can also be, for example, a matter of a few hours of hiking in the mountains, and not just a cumulative lack of energy due to excessive sports load.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;However, gym lovers will be pleased with the fact that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">this effect appears less in strength training compared to endurance sports.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">But that doesn&#8217;t mean you should sleep with a barbell, on the contrary. And do you know what&#8217;s even more interesting? That decrease in the level of physical activity is associated with an increase in sweet cravings.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Other vices include a self-punishment in a form of excessive physical activity to compensate for eating extra calories. Unfortunately, this is a dead-end, or rather a vicious circle, from which you will not be able to get out in this way.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">What happens if you consume some extra calories with sweets?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Nothing, you&#8217;ve just taken a few hundred extra calories and your life goes on. It&#8217;s not the end of the world, you won&#8217;t gain a lot of extra weight or fat. Take this as a fact, get back on track of living a healthy lifestyle, and next time try to think about what may be the cause for your sweet tooth. If you are interested in setting up a training plan correctly, read our article<\/span>&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How To Build a Quality Workout Plan \u2013 Tips, Trainings, Most Common Mistakes (opens in a new tab)\">How To Build a Quality Workout Plan \u2013 Tips, Trainings, Most Common Mistakes<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Avoid excessive activity and do not punish yourself for overeating by excessive exercising\" class=\"wp-image-201388\" style=\"width:843px;height:562px\" title=\"Avoid excessive activity and do not punish yourself for overeating by excessive exercising\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Make healthy food choices and make sure you eat plenty of fruits and vegetables<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">What does it mean? Try to avoid fast foods, sweets, savoury snacks, fried foods, and foods with a high glycemic index, which can put your blood sugar level on a roller coaster ride, as well as your stomach. Because of sharp fluctuations in blood glucose (blood sugar levels), you will feel a rush of energy in your veins, which will disappear in a moment, and you will find yourself looking for something sweet again. And that&#8217;s exactly what you want to prevent.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Overall, you get a greater feeling of energy during the day with a regular diet rich in all the essential nutrients, and not with coffee and a piece of chocolate six times a day.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Eat more fruits and vegetables.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;An adult should eat at least 400 grams of vegetables and 200 grams of fruit per day. How can vegetables and fruits help you fight your sweet tooth? They contain fiber, which has a beneficial effect on the feeling of satiety, so you won&#8217;t be craving for something else to eat right after you had your first snack.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">You can follow the principles of a healthy plate, where at the end of the day, your all-day meal should resemble a healthy plate.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">What are the best sources of carbohydrates, proteins, and fats?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein sources:<\/strong> meat, fish, seafood, dairy products and cheeses, eggs, legumes (peas, beans, all kinds of lentils, chickpeas, edamame), pseudo cereals (buckwheat, amaranth, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, vegetable meat substitutes, <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a>.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Fat sources:<\/strong> nuts and seeds, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oils<\/a>, olives, avocado, butter and fat as a natural component of animal protein.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Carbohydrates sources:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whole-grain bread and cereals<\/a> (oats, flour, rice, pasta and pastries), pseudo &#8211; cereals, potato and sweet potato, legumes, fruit and vegetables.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t be afraid to eat even after an evening workout. If you are interested in this topic, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"What to Eat Before and After a Workout to Reach Maximum Results. (opens in a new tab)\">What to Eat Before and After a Workout to Reach Maximum Results.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Prefer complex carbohydrates and consume enough fiber<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">People often skip their lunch and dinner side dishes<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> and start cooking lettuce in a thousand different ways because they believe it is good. What will they achieve by doing it?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Overall, they dramatically reduce energy and protein intake.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Because of this, during the day, and especially in the evening, they can struggle with the sweet and energy-rich foods cravings. What happens when, despite all the torment, people endure it and lose weight? As a rule, they return to their old eating habits in the time before salads and have an unpleasant yo-yo effect. Of course, there are exceptions to the rule.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">But isn&#8217;t it better to learn to eat according to your needs without trying to torture yourself with a salad diet?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Give the side dish in the form of complex carbohydrates a chance<\/span> <span data-preserver-spaces=\"true\">since it doesn&#8217;t spike up blood sugar levels so much due to the higher fiber content.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Choose<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;whole grains, pastries, pasta, couscous, bulgur, potato, sweet potato, oats, pseudo-cereals, legumes, vegetables, and fruits. Also remember that carbohydrates should<\/span><strong><span data-preserver-spaces=\"true\"> be a part of a complex meal<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;rich in proteins, fats, and fiber. In this way, you will achieve a slow gradual rise in blood sugar levels. What does it mean? That you&#8217;ll feel more satiated, and you won&#8217;t get cravings so often.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">An adult should consume about 30-35 grams of fiber per day.<\/strong> <a class=\"ek-link ek-link\" href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate-ballaststoffe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">The recommendation of the German-speaking countries DACH<\/a> <span data-preserver-spaces=\"true\">says 16 g of fiber on 1.000 kcal for men and 12.5 g on 1.000 kcal for women. Among other things,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;fiber prolongs the feeling of satiety after a meal, so don&#8217;t forget about its sufficient intake as well.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Consume enough protein<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Protein intake is vital in the fight against all cravings<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. It supports weight loss by increasing energy expenditure at rest and in sleep, suppressing appetite, and prolonging the feeling of satiety and satisfaction after a meal for a longer period of time.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">The basic protein intake for strength training athletes should be in the range of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">1.4-2.0 grams of protein per kilogram of body weight.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;People who try to control their appetite can also benefit from a protein intake of about 1.4 g per kilogram of body weight.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span> If you want to expand the range of protein sources, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"20 Foods With Which You Can Easily Add Protein to Your Diet (opens in a new tab)\">20 Foods With Which You Can Easily Add Protein to Your Diet<\/a><\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"Protein can help control sweet cravings\" class=\"wp-image-201416\" style=\"width:843px;height:562px\" title=\"Protein can help control sweet cravings\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Eat regularly and don&#8217;t starve<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">It is good to have at least some system and order in your diet<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. If you are one of the people who do not eat much during the day, then you are most likely fighting the evening attacks on the refrigerator and the pantry, where you will eat almost everything that can see. Likewise, not eating after 6 PM is not the right way to success. If regular food intake is a problem for you,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;try food prepping.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;With meal prep, you will no longer go shopping while hungry and buy something to kill your craving.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">At work, stock up on healthy treats<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;in the form of fruit, protein bars, or a few Greek yogurts, along with granola in the fridge, ready for healthy snacking. To learn more about meal boxing, read our article<\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-effectively-prepare-and-pack-meals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Effectively Prepare and Pack Meals?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Drink enough water throughout the day<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">How much water to drink per day?<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;You should drink about 30-45 ml of fluids per kilogram of body weight per day. For a 65-kilogram woman, this is at least 1,950 ml of fluids per day, and for an 80-kilogram man, it is at least 2,400 ml of fluids during the day.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">The drinking regime should consist mainly of water<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and unsweetened mineral water. You can also increase fluid intake, for example, with quality coffee or tea.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Keep in mind that sweating and sports increase the need of fluid<\/span><\/strong><span data-preserver-spaces=\"true\"> intake&nbsp;by at least the amount of what you have sweated out<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If you have a sudden craving, first try to drink a large glass of water<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;and wait for it to stop. For some people, dehydration can increase cravings and hunger<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">9. Reduce sugar consumption, and at least partially replace it with alternatives<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Healthy ways to substitute sugar\" class=\"wp-image-201538\" title=\"Healthy ways to substitute sugar\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">According to WHO<\/a>, we should reduce the consumption of added sugars from 10% CEP (total energy intake) to 5% CEP, which is about 31 grams for the average active adult. Unfortunately, sugar intake is much higher in the modern world today.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">What is the best and healthiest way to replace sugar?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Chicory syrup<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;has a sweet taste thanks to the soluble fiber inulin. It is naturally contained in the chicory root from which the syrup is made. 100 grams of chicory syrup contains only 5 g of sugar and 160 kcal. In addition, it reaches about half the sweetness of sugar.<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Erythritol<\/strong><\/a> is a calorie-free sweetener, which is considered to be one of the best alternatives to classic sugar. Its has 70% of the sweetness of sugar (sucrose). <strong>You can use it for baking, coffee, tea, or porridge.<\/strong> In nature, erythritol is found in some fruits and vegetables.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Xylitol<\/strong><\/a> <span data-preserver-spaces=\"true\">is known as birch sugar, which is also commonly found in nature in some fruits and vegetables. Its sweetness is comparable to sugar and contains about 2.4 kcal per gram.<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;Xylitol is used for baking or to sweeten popular drinks and dishes.<\/span><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Manage stress and don&#8217;t let it control you<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Everyone reacts to stressful situations a little differently.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Unfortunately, a wast majority of people drive away stress with sweet food, which will only temporarily bring satisfaction and delightful feelings, and then we are back to reality.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Long-term stress increases the level of the stress hormone cortisol,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which is associated with a greater sweet and unhealthy foods cravings.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before you decide to &#8220;solve&#8221; a stressful situation with a bar of chocolate, try a few simple tricks that will help you manage stress without unnecessary calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Do regular sports<\/strong> and often go out to nature. Sport is a natural way to deal with stress and boost your health.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Give meditation and mindfulness a chance.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;Under the term mindfulness, we can understand the conscious targeting of attention in the present moment without judgment. Like meditation, mindfulness focuses on the breath and by observing one&#8217;s thoughts it can reduce stress or help manage problems more effectively. You can also use one of the modern meditation apps, which will successfully guide you through a session.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">You can also try out&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cold water therapy (opens in a new tab)\">cold water therapy<\/a>, sauna<\/strong>&nbsp;or any activity that will bring you joy. <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">For example, when was the last time you read a book?<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about stress reduction methods, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Why is Stress Dangerous and How to Reduce It? (opens in a new tab)\">Why is Stress Dangerous and How to Reduce It?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Don&#8217;t eat out of boredom<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">When you get bored, you go to the kitchen more often to find something to eat.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;Surely you know this, just try to see for yourself how many times a day it happens to you that you are thoughtlessly looking for something sweet. When you get a taste for sweets,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">start with healthier alternatives.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;What can you eat instead of chocolate? A piece of your favourite fruit with a large glass of water and wait a while to see if your appetite will still bother you.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Don&#8217;t give boredom a chance&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">and try to find the lost love for an old hobby or think about what creative activity you would like to learn. You can also take advantage of courses from a wide range of online learning platforms. If you are struggling with munching and want to get rid of it, read our article<\/span>&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-is-snacking-holding-you-back-from-losing-weight-11-easy-ways-to-get-your-diet-under-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How Is Snacking Holding You Back From Losing Weight? 11 Easy Ways To Get Your Diet Under Control (opens in a new tab)\">How Is Snacking Holding You Back From Losing Weight? 11 Easy Ways To Get Your Diet Under Control<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"How to outsmart your sweet tooth? Do not eat out of boredom\" class=\"wp-image-201444\" style=\"width:843px;height:562px\" title=\"How to outsmart your sweet tooth? Do not eat out of boredom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Hide tempting food<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">What you don&#8217;t have or don&#8217;t see at home, you won&#8217;t eat.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;This is also how another piece of advice on how to fight sweets could sound. Put fruits, vegetables, canned food, or supplies of pasta or legumes to the most visible places, ideally at the level of your eyes.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">When you stop buying sweets<\/span><\/strong><span data-preserver-spaces=\"true\">, you will create a home environment that will play in your favour, not against you.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">13. Identify your eating habits, emotions, and situations in which you reach for sweet<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Do you ever get a taste for something sweet when you make afternoon coffee or walk around the bakery? Maybe it&#8217;s your previous eating habits that you&#8217;ve developed during your life.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">When someone annoys you, do you reach for something sweet?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Then first the emotions and their eating will be responsible for it.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Bad eating<span data-preserver-spaces=\"true\"> habits and vices.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Try to identify situations where you only eat out of habit. If you keep a diary in which you write down situations when you crave something sweet, you can more easily identify you bad eating habits, and you can start working on eliminating them.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Emotions and mood.<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;A bad mood is associated with a craving for snacks, which can improve mood only in the short term. Again, these are salty, sweet, and fatty foods. We can say the same about situations where someone annoys, betrays, or makes you sad. Again, you can manage it more easily with the help of a diary. And isn&#8217;t it better to try to cope with emotions by doing some sport<\/span>? <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">14. If you are a woman, try managing your PMS<\/h3>\n\n\n\n<p>During the last week of the menstrual cycle, the hormones play games with a <strong>woman&#8217;s body, and because of this, you may also feel more hungry, irritable, and craving sweet, salty, and fatty foods<\/strong>. If you have a sweet tooth during PMS, try eating more fruit, a protein bar, or add a teaspoon of your favourite&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butter<\/a> to your porridge. If you do not unnecessarily limit yourself by eating salads only or avoiding side dishes, you can win over PMS, or at least alleviate its manifestations.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[24]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">15. Eat healthy snacks<\/h3>\n\n\n\n<p>As we have already said, chicory syrup, erythritol, or xylitol, for example, can help reduce sugar consumption.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How to satisfy the sweet tooth in a healthier way?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-pudding-with-chia-seeds-and-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein pudding<\/strong><\/a><strong> with fruit<\/strong> replenishes protein and satisfies the sweet taste. All you need is regular pudding, milk, and <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a scoop of protein<\/a>.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Frozen grapes <\/strong>are a great way to tame sweet tooth. It is refreshing and tastes great.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein bar<\/a> or a cookie <\/strong>can help you get rid of the craving for sweets at work, at home, or after training.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein ice cream<\/a> or a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-3-ways-for-homemade-fruit-popsicles\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">popsicle<\/a><\/strong>are a far better alternative to ice cream containing cream and many more calories.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Greek yogurt with fruit and chicory or calorie-free syrup <\/strong>will delight your taste buds and makes it a better and healthier way to fight the sweet tooth.<\/li>\n\n\n\n<li><strong>Cottage or white sweet yogurt. How to prepare it? <\/strong>Slice your favourite fruit, add a teaspoon of peanut butter, a small handful of nuts, and a sweet cottage is ready to be served.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"How to snack and not gain fat?\" class=\"wp-image-201457\" style=\"width:843px;height:562px\" title=\"How to snack and not gain fat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_to_remember\"><\/span>What to remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A number of factors are responsible for cravings, yet the lack of micronutrients isn&#8217;t always the case.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">You don&#8217;t have to start strictly following all the tips we gave you today. It will be enough if you could focus on one area of your lifestyle every week.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;First try sleeping for at least 7 hours a day for one week, add enough protein in each meal the next week, and continue, for example, with a complete remake of your daily menu.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Not everything goes right from the start, and you need to be patient and consistent.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;And do you know what is a great side effect of lifestyle recovery?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">You will probably be able to lose weight without having to try hard.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have a crazy sweet tooth? Share your tips and advice on how to get it under control in the comments. If you liked the article, support it by sharing, so that your friends can get rid of the sweet cravings too.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sweet cravings usually take over in the evening, while some people are also bothered by them all day. Find out why you have a sweet tooth and how you can outsmart it.<\/p>\n","protected":false},"author":65,"featured_media":201602,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7631,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308040","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-healthy-lifestyle","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 Ways to Fight Sugar Cravings - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sweet cravings usually take over in the evening, while some people are also bothered by them all day. 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