You’ve planned a healthy diet. You’re committed. You really mean it this time. Then it starts:

The sugar cravings.

Sugar cravings are a common challenge for many people trying to maintain a healthy diet. The sweet, sugary taste of your favorite treats can be hard to resist and nearly addictive but giving in to these cravings too often has negative effects on your health. Luckily, there are ways to curb sugar cravings and make healthier choices.

Here are 9 tried-and-true strategies from the experts at SMH RENEW that you can use in your daily life to control those sugar cravings:

1. Eat more protein & fiber

Foods high in protein and fiber help you feel fuller for longer and can reduce sugar cravings. Try adding more beans, lentils, nuts, seeds, and lean meats to your diet, as well as whole grains and vegetables.

And if you're craving something sweet, reach for some fruit. Fresh fruit can satisfy your sweet tooth without causing a sugar crash, while giving your body more of the fiber it needs.

2. Stay hydrated

Did you know that dehydration can cause sugar cravings? Make sure you're drinking plenty of water throughout the day and to determine your hydration needs.

3. Get enough sleep

Lack of sleep can disrupt your hormones and increase cravings for sugary foods. Aim for 7-8 hours of sleep each night to help regulate your appetite and reduce those cravings.

Try guided sleep meditation to help you wind down for bed.

4. Manage stress & emotions

Stress and emotional eating are common triggers for sugar cravings, so finding healthy ways to manage these can be crucial to controlling your sugar cravings.

For stress, try practicing relaxation techniques such as meditation, yoga, or some of deep breathing exercises. And instead of reaching for sugar-laden treats to soothe emotions, try taking a walk, journaling, or talking to a friend. With time, that sugar craving response will lessen.

5. Plan meals and snacks & DO NOT skip meals

Planning your meals and snacks ahead of time helps you make healthier choices and control your cravings for sugary foods. Meal plans can help you stay prepared, while having healthy snacks on hand, such as cut-up vegetables, fruit, or nuts, can help you resist temptation in the moment.

Skipping meals can actually cause your blood sugar levels to drop, leading to more cravings for sugary foods. So make sure to eat regular meals and snacks throughout the day to maintain steady blood sugar levels.

6. Keep sugary foods out of sight

Humans are very attuned to visual cues. If you don't see sugary foods, you're less likely to crave them. Keep sugary foods out of sight and keep healthy snacks within reach to help you make better choices.

7. Swap sugar for spices and herbs

Adding spices and herbs to your meals can add flavor without the added sugar. Try adding cinnamon to your oatmeal, ginger to your stir-fry, or fresh herbs to your salads.

8. Get moving

Regular exercise helps reduce sugar cravings by increasing feel-good endorphins and reducing stress. Aim for at least 30 minutes of exercise most days of the week to help curb your cravings.

9. Don't deprive yourself

Depriving yourself of your favorite foods can lead to intense cravings and overeating. Instead of completely cutting out sugary foods, try to proactively ration or budget your sugary delights to find balance. Moderation is key to a healthy relationship with food.

And remember, small changes over time can add up to big results, so be patient with yourself and persistent in your efforts to reduce sugar cravings, and you will see an impact.