How To Bust Through Sugar Cravings
EVERYONE experiences cravings sometimes.
But if you’re constantly fighting against cravings; thinking about sweets day and night, and/or can’t end a day without eating dessert… it might be time to make some changes!
Here are four reasons you might have a high volume of sugar cravings and how to manage them:
You’re not eating enough during the day
It’s easy to blame “lack of willpower” for sugar cravings, but often, the issue is under-fueling.
If you’re skipping meals, sipping on coffee instead of eating lunch, or trying to “be good” all day, your body will naturally push you to seek quick energy—often in the form of sugar—later in the day.
What you can do about it:
Eat balanced meals (protein, healthy fats, and fiber-containing carbs) every 3–5 hours
Don’t skip meals to “save calories” for later
Eat enough food to feel truly satisfied, rather than simply “not hungry”
2. You’re not getting enough sleep
Sleep deprivation increases cravings for high-sugar, high-calorie foods. Whether you didn’t get sufficient sleep - or slept poorly - your hunger and fullness hormones (ghrelin and leptin) get thrown off, making it harder to say no to cravings, even if you want to.
What you can do about it:
Aim for 7–9 hours of sleep most nights
Establish a calming bedtime routine (dim lights, no phone scrolling, relaxing activities)
Limit caffeine after midday and create a dark, cool, quiet sleep environment
3. You’re S-T-R-E-S-S-E-D
And you know what that spells backwards! Cortisol (your stress hormone) can increase appetite and drive you toward high-sugar, high-fat foods when you’re feeling overwhelmed, exhausted, or emotionally drained.
While using sweets to soothe stress can feel good in the moment, it often leaves you stuck in a cycle of temporary relief followed by feeling worse after the fact.
What you can do about it:
Identify non-food stress management tools you can use (deep breathing, walks, journaling, calling a friend, stretching, etc.)
Before reaching for food, pause to ask, “Am I hungry, or looking for comfort/a distraction?”
Build stress-management practices into your day, even if it’s just 5 minutes at a time, so sugar isn’t your only coping strategy
4. You’re restricting sweets too much
You might have good intentions, but strict rules around food almost always backfire. For example, whenever you tell yourself you “can’t” have something, your scarcity mindset is activated and you often end up craving it more. And when you cave and indulge… all-or-nothing thinking has a habit of stealing the show and you end up eating an amount that feels uncomfortable.
What you can do about it:
Allow yourself to enjoy sweets without guilt in a portion that feels comfortable and satisfying
Practice mindful eating—sit down, remove distractions, and actually taste your treat
Remember, a piece of chocolate won’t ruin your progress, but a “screw it” mindset might
Sugar cravings can be frustrating and hard to deal with as you focus on creating positive changes, but don’t lose hope! Make small changes to your daily routine and diet will have a powerful impact over time and before you know it, you’ll be able to enjoy sweets, in moderation, without feeling like you’re “being bad” or missing out.
