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.
"I Deserve A Treat" Is Sabotaging Your Weight Loss
We’ve all been there.
You survived a tough day at work. You finally made it to the gym. You survived a toddler tantrum (or ten) without losing your mind. And in the back of your head, a little voice whispers: “I deserve a treat.”
It sounds harmless - empowering, even. But when this mindset becomes our go-to reward system, it can quietly sabotage our sustainable fat loss efforts and keep us stuck in a frustrating loop.
Let’s talk about why this mindset is so common—and what the research says about handling it differently (without feeling deprived or punished).
Why It’s So Easy to Fall Into the “I Deserve a Treat” Trap
The “I deserve a treat” mindset is built on a couple of very human tendencies:
Moral Licensing
This is a psychological phenomenon where doing something “good” (like exercising, eating a salad, or completing a big task) gives us permission to follow it with something “bad” (like overeating or choosing something we normally wouldn’t).Reward Conditioning
Many of us were raised to associate treats with positive behaviors—cleaning your room earned you dessert, or a good report card meant ice cream. As adults, we often apply this reward loop to our eating habits. And while it can be fun to reward a positive behavior with something yummy every once in awhile, when food becomes our primary way of coping or celebrating, it stops feeling fun and starts feeling frustrating.Emotional Exhaustion
When we’re stressed, tired, or overwhelmed (all three, anyone!?), our brain looks for a quick dopamine hit. Food—especially high-fat, high-sugar foods—lights up the reward centers of the brain. And after a long day of willpower and decision-making, it’s hard to talk ourselves out of feeling like we “earned it”.
It needs to be said that treating yourself isn't bad. However, treating yourself in ways that directly oppose your goals, repeatedly and unconsciously, can be a big roadblock.
If “I deserve this” has become your default response to stress, accomplishment, or discomfort, keep reading.
What Research (and Real Life) Say Works Better
1. Reframe Your Reward System
Psychologists suggest replacing moral licensing with value-aligned rewards.
Instead of food being your only way to celebrate or decompress, try building a reward “toolbox” that includes:
Rest (yes, a nap counts)
Time to yourself
A hot shower and your favorite playlist
A walk outside
A new journal, book, or pair of fuzzy socks
(insert another form of self-care that doesn’t derail your goals here)
This mindset swap reinforces the idea that healthy behaviors are their own reward.
2. Make Treats Part of the Plan
Start looking at treats as things that can be enjoyed mindfully, on purpose, and without guilt - not as something that has to be earned. For example: instead of reaching for cookies to munch on mindlessly out of habit, plan to enjoy dessert after dinner on Friday’s when you can actually sit down and savor it.
This shift turns “I deserve this” eating into intentional, flexible nutrition.
3. Notice and Name
Insert a short pause between the urge and the action and identify how you’re feeling.
Ask yourself:
What am I actually needing right now?
Will this treat help me feel better - or worse - in 20 minutes?
Is there a more effective way I can care for myself right now?
Creating space for mindful reflection—even just 90 seconds—can reduce impulsive choices and increase alignment with long-term goals.
The Bottom Line:
You deserve to celebrate wins and cope with hard days. But you also deserve to reach your goals.
Treats aren’t bad. But they don’t need to be your only reward.
Let’s build a lifestyle where food is part of the joy—but not the only way we care for ourselves.
PS. Be sure to tune into my Lose Fat Without Counting Calories Masterclass (for FREE) here!