Thoughts From Denise On The Fitness Journey Over 50

Cravings? How To Beat Them For Weight Loss

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Cravings. Cravings. Cravings.  Cravings can get to the strongest of the strong when we are trying to eat clean.  As for weight loss? There is nothing more difficult than to turn the other way especially in mid-afternoon or later in the evening when the urge to snack is extremely strong.  So what do you do to keep those cravings at bay especially sugar cravings?

Believe it or not, our brains can become as addicted to sugar as it can to drugs.   In some studies, sugar can be even more addicting than drugs.  In addition when we eat sugar, our bodies immediately store it as fat which leads to weight gain.  Sugar also causes spikes which will increase the amount of insulin in your blood that will in turn increase the likelihood of diabetes.  Scary stuff right?

Bottom line is that we must beat those cravings, especially sugar cravings if we want to first lose weight THEN keep the weight off. So how do we do that?  Below is a list of things you can start doing immediately but keep in mind that beating those cravings will not be easy. Kicking any habit including the sugar habit is hard but the end result will be a much healthier you.  Here is how to get started:

  • Exercise.  Exercise releases endorphins which helps you feel good including as good as you temporarily feel when you have sugar or any other food you may be addicted to.  Get up and get moving.
  • Eat.  It is so important that you consistently eat clean and often throughout the day.  Shoot for at least 5 small balanced meals that include protein in each meal.  When you eat consistently throughout the day, your sugar levels remain constant and it is easier to steer clear of sugar in any form including soda, candy, cookies and anything else you might grab at a convenient store or vending machine.  Eating clean and often gives you the strength you need to just say no.
  • Avoid foods labeled no fat or low fat.  Why?  Sure the food may be low fat or not fat but take a look at the label including sugar content and other “flavors”.  When manufacturers take something out, they almost always put something in to make the food taste “good” and many times that something is sugar or other flavor that is not natural.
  • Never sweeten anything.  When you add sugar OR a sugar substitute to your food or drink, your body treats it just like sugar and will store it.  Train yourself to not want sweeteners in your food.  If you have to have sugar in your coffee or tea, each week cut back just a little bit until you find that you don’t need the sugar at all.
  • When you follow a clean diet, which means to eat your food as close to its natural source as possible, your body will get the nutrients it needs without any additives including sugar.

How To Beat Your Cravings for Weight Loss

Beating those cravings will be hard in the beginning but the tips above will help you win the craving battle – especially sugar cravings. Remember eat clean, drink water, exercise, positive mindset and a good night’s sleep will help you not only win the battle but the war too.  Yes you CAN!

To your health,


Coach Denise

Denise Sanger is a high energy business owner with over 30 years experience in the marketing area.  She has transitioned her love of fitness and marketing into helping others succeed in getting fit and running their own businesses.   She founded How To Stay Fit Over 50 to provide hope and support to others by motivating them to take the first step in their fitness journey no matter what age. Email her at or

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