Ways to Fight Sugar Cravings AND Tips To Win Some Victories Over Weight Gain

WHY DO WE CRAVE SUGAR?
There are many reasons why we go for sweet things.

That appetite may be hardwired. "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables, which have fiber and nutrients your body needs.

The taste of sugar also releases endorphins that calm and relax us, and offer a natural "high," says Susan Moores, a registered dietitian and nutrition consultant in St. Paul, MN.

Sweets just taste good, too. And that preference gets reinforced when you reward yourself with sweet treats, which can make you crave it even more.

How to Stop Sugar Cravings: Tips to Use Right Now
If you're craving sugar, here are some ways to tame those cravings.

Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers. "Have them handy so you reach for them instead of reaching for the old [sugary] something."

Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.

Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every 3 to 5 hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.

But won't eating more often mean overeating? Not if you follow Neville's advice to break up your meals. For instance, have part of your breakfast -- a slice of toast with peanut butter, perhaps -- and save some yogurt for a mid-morning snack. "Break up lunch the same way to help avoid a mid-afternoon slump," Neville says.

Also, you may need to rethink your drinks. They can be a major source of sugar, whether it’s a soda, a latte, or juice. Try a sparkling water or plain water instead.

How to Stop Sugar Cravings: 5 Tips for the Long Term
One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:

Skip artificial sweeteners. They don’t necessarily lessen cravings for sugar. And they “haven’t demonstrated a positive effect on our obesity epidemic," says Grotto, author of 101 Foods That Could Save Your Life.
Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.
Slow down. For 1 week, focus on your sugar cravings and think about what you’re eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, "and eat what you intend to eat, instead of eating when you’re desperate," Chambers says.
Get support. Many people turn to sweet foods when they're stressed, depressed, or angry. But food doesn't solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. What’s important is to “have a ‘bag of tricks’ to try,” Gerbstadt says. To tame sugar cravings, you really need to "figure out what works for you," Neville says.
Lastly, go easy on yourself. It may take time to get a handle on your sugar cravings. "It’s difficult to shift any system.

Be a little patient with yourself - remember that doesn't mean giving yourself permission to give in to sweet treats you like.

This is the 1st Tip of Several for Ways to Beat Belly Fat

Get More Fiber

You don’t have to eat a bag of Gran’s prunes to get your fiber. Leafy greens, some whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That’s called Visceral Fat, and it’s the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.

The Above Paragraphs come from WebMD.Com

WORDS FROM JANET

I would like to touch on the Grains here, because so many of us Love Bread and Pasta Spirals. And while I'm at it, address a few Important things people need to know, that could make a considerable difference to your Health, reflecting in Better Weight. OK?

For grains, I recommend Organic Raw Oats over Wheat because Modern Wheat is why a lot of people can't get the Victory over Weight.
There is even a discovery that some people have a Wheat Belly - just like a Beer Belly, and when they go off of Wheat Products such as bread; bakery items and Pasta, the problem starts to correct itself over time and they're starting to get somewhere, hey?

For those of you who really like their Bread and Pasta, start going Moderate with some Homemade Wholemeal SPELT Bread and some Whole Spelt Pasta products you can use at home, and don't overdo it with the Cheese and Sauce. Spelt is an Ancient Wheat Grain that has not been Hybridized and become Toxic the Gluten content in the Modern Wheat is half the reason for it's Toxicity because that Wheat Grain has become Hybridized so many times, there is far too much Gluten - it's out of balance - and it's completely Foreign to our Body and that is precisely the reason why it is Toxic. Because it is a Foreign Substance to our Body, it does not recognise it and has great difficulty in Metabalising it. Does that make sense?

Please do not Feed to Birds and Ducks - they are not accustomed to the amount of offences we commit against our Health over a few Generations now. We've build up some Immunity to Food Chemicals and Modern Man-Made Foods, but they're still making us sick. Practice consideration and be Kind to Nature. You can give them Birds Seeds and Duck Pellets instead. I do this quite often - they like them:)

If you don't feel confident to make a Loaf of Bread, you can try making some Simple Spelt Pancakes, wait for them to Cool and lightly spread them with a little Grass-Fed Butter. It tastes much better than Margarine. Did you know you can also prepare Pasta on it's own and Toss it in a Salad when it Cools down? And sprinkle some herbs or Grated Parmesan Cheese over it which is actually Good for Gut Health. So Simple, and it satisfies the appetite we have for a little Wheat. I like Spelt, it tastes quite pleasant - no need for Pasta Sauce because it's a Tossed Salad. You can serve it in a bowl.

TRUTH IS OUT - EVERYONE SHOULD KNOW THESE THINGS

FAT is actually Good for you - not bad - that's a Faulty Theory by Ancell Keys who actually LIED about the Seven Countries he told us "FAT was making them Overweight"…..truth of the matter is "We Need FAT to Fight Fat"……it's one of Nature's Principles our Body runs on. We also need Healthy Fats in our Diet like Extra Virgin Oil; Cold Pressed Coconut Oil; Grass-Fed Butter; Free-Range Eggs and Avocado to digest Fat-Soluble Vitamins which are indispensable for our Health.

I still find it hard to believe a lot of Women Feed hard working men on that Margarine; Veggie Oils and Canola Oil (CON-Ola) in the name of "Good Health" and their Kids as well. No wonder the Husband is Stressed and the Kids are Cranky, often. Artificial Foods, that's the problem.

Growing Children especially Need a BALANCED DIET with PROTEIN, Healthy CARBS and Healthy FATS. That's the Rules of Nature, the way our Body and Brain is Designed and Orchestrated.

Those Seven Countries Ancell Keys made his theory Fit had a LOT of SUGAR in their Diets and THAT was the Culprit - NOT FAT - but do you know something? KEYES Hid the Other Countries in his Research "we never heard about" to justify his Theory. Talk about a a Blockhead and Egotist - he must have been a quieter version of TRUMP…..just totally unteachable "I'll tell You!" type of guy.

Anyway, those Criminal Manufacturers of TRANS-FATS I listed are HAPPY to Perpetuate the LIE for their Mega Profits, while most of the public is still Sold on such Lies. If you could only know how TOXIC the Manufacture of those Oils Are, you would shudder at the thought, you gave them to your Family so long.

It's well Established where Ancell Keyes went wrong, the way he Hid Information that proved him wrong, yet this VITAL KNOWLEDGE is Kept from the Public while the Medical Profession, Education System and Governments Refuse to be UPDATED. Criminal, it's absolutely criminal, like ALL the Soy and Canola goes into most Food Products in Supermarkets and Toxic Chemicals are still allowed to go into an outrageous amount of Food Products.

What's the reason for all this? Because the Governments get huge amount of Revenue from those Unscrupulous Manufacturers. It's the same in the USA and other Countries. The Best thing we can do is make Our Own Meals with Real Food Ingredients AND Create a Demand for More Genuinely Natural Foods. There are quite a few on the Market these days and I 'd like to See MORE would You?
Let's keep pressing in for them!

Weak Wishy-Washy Governments we have that place more Importance on Materialistic Things etc than they do on OUR HEALTH and our Homeless on the Streets - no matter whose in Government. Disgraceful. Anyway, that's my Rant.
I believe that True Knowledge is POWER and I like to Inform you of things that Help you in your decision making, so you can make Informed Decisions. And in this Article, it's STEPS we can Take for Weightloss and Family Health.

I HAVE A QUESTION TO ASK YOU:

If those NO FAT, LOW FAT Diets and Synthetic Sweeteners were really Slimming, why would you want your Growing Kids on a "Slimming Diet" just because you want to Slim? Think about it for a minute. Can you maybe see how crazy that is? Not to mention, the number of Cranky Women there are around OR Nerves Frayed. Because the NO FAT, LOW FAT Diets are virtually Starving their Brain Cells and Nerve Cells of BALANCED NUTRITION - our Nerve Cells and Brain Cells NEED FAT to Function Well.

Friends be Careful where you are getting your Information from because so many Medical Practitioners and Nutritionists have been Sold on that Lie for Years also. That Ignorant Theory is part of their Training and Never Corrected. But TRUE Health Practitioners like Natrupaths; Herbalists and Functional Food Practitioners DO have your "Best Interest at Heart" because they're not run by Big Pharma to Sell their rubbish. And did you know that if your GP gives you any Natural Remedy Advice, they stand to lose their Licence to Practice?

I've never failed to be amazed how many things Medicos are Trained to tell you are Bad for your Health are Good for your Health AND how many things are Good for your Health are Bad for your Health. It's been an Thoughtful Observation over 15-20 Years. Are you starting to See the Picture? The "Medical Profession" shows itself up to be what they really are (for generations now) A SICKNESS INDUSTRY.

WHAT ABOUT HEART HEALTH? YOU SAY:

Take Care Friends, those STATINS they try to sell you on are Big Pharma's Biggest Cash Cow. Have you noticed how the Numbers have been changing in recent years? "Your Counts must not be higher that THIS" and then "Your Counts must not be higher than THAT?" Yes, to the observant I say, it is not your imagination, Big Pharma keeps Lowering the Bar to Rake in More Profits - the GPs Instructions come from them.
And the Sad thing is that Cholesterol plays a Very Important Protective Roll in our Body, even our Heart has a great Need for it. Now imagine, if Statins Strip this Vital Substance away from your Heart - the Levels drop So Low - what happens next? Possible Heart Failure. That's exactly what's happening Worldwide and it's swept under the carpet by that Profession. But "business must go on"……they keep prescribing them. It's outrageous I know.

However, now there are several Heart Specialists and Surgeons who have left that Profession - they have gone NATURAL NOW and have written Books to make these things Public, so more people will know.

So don't be frightened of the TRUE HEALTHY FATS I mentioned to you, the others set up Toxicity in your System and FAT CELLS hold on to those Toxins. That's why they get bigger. That's one of the Main reasons people put on so much Weight. Also, you should know this: those Synthetic Sweeteners they keep adding to the NO FAT, LOW FAT Products - the Aspartame, Splenda, NutraSweet - make people Fat anyway. And you can see the evidence is all around us, so many people who buy those Products are Still Overweight.

Please Avoid buying Diet Shakes in Chemists/Pharmacies because most of them contain one of those Synthetic Sweeteners that will hinder Weight Loss Efforts. People often say they don't work. And there's so many Lurks and Ploys in the Weight Loss Industry. They're basically a Money Making Machine, with more Products that don't work basically. You would do far better Learning how to CARE for your Body and Befriending NATURE.
That's Honest Advice Friends.

Please ditch the Margarine, Canola and Veggie Oils (Sunflower, Safflower, Corn, Soy, Bran Oil and Grapeseed Oil) it's a big list I know. You will do well to Avoid them like the plague because they are heated to Extreme Temperatures; they change to a charcoal colour, due to such high temperature. So they Bleach them and then add Artificial Colouring to the batches in big Vats....they bottle it, then sell it in the Supermarkets as the Healthy Oils we're meant to be ingesting. And GPs tell you they are the ones you should be buying? I kid you Not! It's terrible, isn't it? Manufacturers with absolutely NO Conscience, who would not use them, doubtless to say. And Dr Joseph Mercola, a leading Natural Health Advocate Online reports: apart from SUGAR, they are one of the two Major Ingredients that are making a lot of people stack on the Weight. The other is that notorious HFCS (High Fructose Corn Syrup) which does the Same. They Add to So Many Products, it's not Funny. Along with with SUGAR and Synthetic Sweeteners, they Wreck our Metabolism, that's why!

And the so-called Natural products referred to as Sugar Alcohols like Xylitol and Erythritol are proven to create a False Appetite in many people because they bypass a Mechanism that's supposed to tell us when we're Full, so these people keep eating more than they should. It's hard to take off Weight that way. aye?

Friends, we need to bring our Body back to it's Normal State with REAL FOODS - apart from a small amount of Organic and Genuinely Natural Food Products in the Stores "What we make Ourselves, we Know what goes into it" someone said to me recently in conversation. It's SO TRUE isn't it? And worth repeating. Lets get accustomed to Thinking and Living Lets make the 90 degree turn to BETTER HEALTH, BETTER WEIGHT.

I commenced this Website in 2020 for people's Health and Happiness because the these two go hand in hand. Good Health equals Happiness, when you're experienced a Medical Induced Disorder. And we have every right to experience Good Health - especially children - I have placed LOTS of GOOD NEWS Articles on this Website, plus Links to my Inspirational Websites with Pleasant Poems....... an Extensive Online Recipe Collection I run......Short Videos of Cute little Baby Animals to Enjoy. All those to Spread Happiness AND I like to equip people with Better Health Knowledge than that which is Fed to them through the Medical Profession and Media. They have a lot to answer for. Indeed they do.

And did you know, appointments may cost more to Visit a Naturopath, Herbalist or Aromatherapist but they spend some time with you and get to know you as an Individual. They teach you how to Care for your Health Needs and watch your Progress. So much better than rushed through a GPs Office 5 Mins "Next Please!"

The GOOD NEWS is that many people who have Tamed their Sugar Cravings, and said Goodbye to Trans-Fats etc are noticing Changes in their Body Weight, and that's really great. I've read reports on a Webpage of people who gave up Sugar, Soft Drinks and Junk Food who have taken off a lot of Weight. There's nothing Wiser than starting a
REAL FOOD Diet. It will make a difference to your Health and help you with your Weightloss.

Lets See More WebMD Handy Tips Shall We?

BEST WAYS TO BEAT BELLY FAT

The Best Thing You Can Do

While anyone can have too much visceral fat, it’s more likely if you’ve got a lot of weight to lose. As you start to take those pounds off, it will help your whole body, including belly fat that’s hidden out of your sight.

Stop Trying to Outrun It

Still trying to “burn off” that belly fat by pounding the pavement for hour upon hour? Research shows that a few quick bursts of high-intensity exercise -- such as a 30-second sprint or intense pullup set -- may be more effective, and easier to fit into your schedule. You can add bursts of higher intensity to any workout. Just speed up or work harder for a brief time, then drop back to a more mellow pace, and repeat.

Sleep: the Goldilocks Formula

When it comes to weight gain, shut-eye is a bit like porridge: Too little -- less than 5 hours -- may mean more belly fat. But too much -- more than 8 hours -- can do that, too. “Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.

Forget a ‘Quick Fix’

Crash diets aren’t the solution, either. You’re too likely to go off them. The slower, steadier option -- lifestyle changes that you can commit to for a long time -- really is the best bet.

Keep Calm

Are you stressed out? That can make you eat more fat and sugar, and unleash the “stress hormone” cortisol, which can boost belly fat. Stress also can make you sleep less, exercise less, and drink more alcohol -- which can add belly fat, too. It’s a great reason to take up meditation, work out, listen to music you love, or find other healthy ways to unwind and relax.

Walking

If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.

Stair Climbing

Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

High-Intensity Interval Training (HIIT)

High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.

Some Cycling

Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.

Strength Training

This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.

Plan for Success

It may take a while, but if you stick with it, fitness can become a lifelong healthy habit. You may have an easier time staying motivated if you make a plan and track your progress. Set specific, achievable goals you can celebrate, like adding a quarter-mile to your walk or 10 minutes to your bike ride every week. A fitness tracker, diary, or app can help keep you accountable. So can working out with a friend or in a group.

Take the Long View

A fitness routine is like any habit: It takes time to make it part of your life. Know that there will be days that you won’t feel like working out. Fight boredom by switching up your routine. And if you miss a day or two, don’t stress. Just get back to it as soon as you can. Your goal is to stay active for life.

 What to Do After You Overeat

Relax

Don’t beat yourself up. One over-the-top meal won't ruin your health. Plus, too much guilt about eating habits can lead you to deny yourself. This can make you feel deprived and then cause you to binge again in an unhealthy cycle. Instead, decide what you'll do differently in the future, especially in the days that follow.

Drink Clean Water

Don’t chug it by the liter until you feel sick. Just sip on a cup of water (about 8 ounces) after a big meal. It can help your body get rid of excess salt you likely got from your meal. It can also keep you from getting constipated. Continue to drink water over the rest of the day to keep yourself hydrated. 

Don’t Lie Down

That means no naps (unless you can do it standing up). First, you lose the chance to burn off some of those calories you just ate by, say, doing the dishes or going for a walk. Also, when you lie down with a full stomach, food can work its way back up. This can slow digestion and worsen acid reflux (GERD). The couch will have to wait until your food has time to settle.

Skip the Bubbles

If you’ve already overdone it, carbonated drinks may not be a great idea. When you drink them, you swallow gas that can fill up your digestive system. This will make you feel even more bloated. You burp some of it away, and the rest moves through your digestive system until you pass it as gas. 

Eat Mindfully

Try to look at eating as a kind of meditation. Pay attention to the flavor, feel, and color of your food. Think about the meal: Where was the food grown or raised? How did the cook make it? Try to take small bites and chew well. Stop from time to time and ask yourself if you feel full yet. This can help you eat less and feel more satisfied.  

Eat Slowly

It can take around 20 minutes for your stomach to tell your brain it’s full. If you’ve already eaten too much in the first 10 minutes, you haven’t given your brain the chance to figure it out. Half an hour later, you’re sure to feel uncomfortable from too much food. Slow down and you may find that not only do you eat fewer calories, but you also feel more satisfied.

The Above Short Tips come from WebMD.Com

JANETS TIPS

It’s Best to Make Smaller Meals and Avoid Serving On Big Plates

Plan your Objectives with Mealtimes - Make Revisions and Tweak Things

Manage Stress Levels and Keep Peaceful Relations

Avoid Excessive Exercise - It actually Puts on Weight

A Nutritious Diet Works Better than Diet Trends

Avoid being Sedentary and Move around More

Get your Quota of Nourishing Sleep is an Absolute Must

There's Plenty of Choices you can make on this Page
You can see what works for you and adjust your Program as you go
tweaking it periodically for best results.

Remember not to expect too much of yourself
and take things a Step at a time.

This Page can be a Resource for you, shall we say?
All the best to you!