If you are struggling to get rid of those sugar cravings after Easter, you are not alone – here are some experts tips on cutting the sugar and getting back on track.
Yarrabilba nutrition coach and personal trainer Rachael Perks said a big reason why people continued to indulge after Easter is they had an ‘all or nothing’ mindset.
“People feel like they’ve already gone off track, so they continue indulging rather than resetting,” she said.
“There’s also the environment factor, having leftover chocolate in the house makes it easy to keep grazing.”
“Add in disrupted routines, and it becomes harder to return to structured habits.”
Ms Perks said sugar cravings could be linked to a range of different issues, including stress, lack of sleep, as well as emotional associations and behaviours around food.
“There are also links with blood sugar imbalances from skipping meals or low protein intake and can come from restrictive dieting, which can increase the desire for ‘bad foods’,” she said.
“It’s rarely just about willpower.”
Ms Perks said getting back on track wasn’t about avoiding sweet foods, it was about making smarter swaps.
“Keep it simple and remove the pressure, you don’t need a detox or extreme reset,” she said.
“Have dark chocolate – 70 per cent plus – instead of milk chocolate and use sweet swaps like Greek yoghurt with berries and a drizzle of honey, protein smoothies with cacao and nut butter, fresh fruit and berries, banana nice cream with peanut butter and chocolate chips or a fresh date with nut butter.”
“These options still satisfy the craving while supporting your overall nutrition goals.”
Ms Perks said skipping meals to “make up” for overindulging, usually backfired.
“Focus on whole foods: lean protein, vegetables, healthy fats, and fibre,” she said
“Prioritise protein at each meal to stabilise blood sugar and reduce cravings and avoid going too long between meals.”
“Cravings tend to reduce naturally when your body is properly fuelled and your routine is consistent.”
Ms Perks said it was also important to shift your mindset from restriction to how you wanted to feel.
“When you start paying attention to how your body responds to certain foods, your energy, mood, digestion, and overall wellbeing, you naturally begin to make choices that support feeling good, rather than just following rules,” she said.
“One weekend or even a week of indulgence doesn’t undo your results, but how you respond afterwards matters.”
“Instead of guilt after overindulging, use it as awareness. Ask yourself, “How did that make me feel?” and let that guide your next choice.”
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