This time of year, the struggle is REAL to stick to a healthy diet and curb sugar cravings. Food days at work are a common occurrence, bake sales are everywhere, and your planner is likely jam packed with parties, which means one thing: hello, dessert! And, seriously – with all the running around and errands, it can be doubly difficult to eat well.

Perhaps you’ll be relieved to hear that to avoid or decline treats is not a matter of sheer willpower. It isn’t about having the strength or wherewithal to simply say “no” to those sugar cravings. And, it is not reliant on who you are as a person – neither your character or your level of determination.

Because you only have so much willpower in a given day, willpower is ultimately an unrealistic and poor method of managing cravings, especially when it comes to the limbic, or reptilian, part of your brain.

This part of your brain wants you to say “yes” to quick, easy energy like sugar. That’s because it’s 100% concerned with keeping you alive. It still considers you to be living in caveman times when a healthy amount of body fat and calories were necessary for basic survival.

What’s more, most of us are quite literally programmed by habit to pursue our favorite treats. Ever hear the phrase, “Neurons that fire together, wire together?” Regularly reaching for sugar gets physically wired into your brain, and each time you make a choice to indulge, it strengthens the neurological pathway of that habit. To move past these habits – especially when they are tied to deeper, more emotional or behavioral triggers that yearn for familiarity and safety – requires a consistent change in thought and habit.

Add that to the fact that many times, your brain creates dopamine highs, seeking rewards (hello, mid-day cookie after finishing a laborious task) to combat whatever stressful situation you’re in, and it’s game over. The problem with this is once the dopamine rush convinces you to have that treat, you’ll find it often doesn’t bring about the real happiness you desired, and so you are caught in the loop of turning to more and more comfort foods to feel satisfied.

Though it may sound as if the odds are stacked against you in curbing sugar cravings, you’ll be hopeful to know it’s anything but.

There are certain actions you can take to ensure long-term success when it comes to healthful, mindful eating. These actions can help you stay on track and reduce sugar cravings, even when presented with tempting foods or habit loops.

1. Start small. It may be unrealistic for you to give up all seasonal sugar. Instead, focus on quality over quantity, and indulge where it really counts for you. Instead of no chocolate, maybe you’ll have a decadent piece of rich, dark chocolate. Instead of two cookies, you may choose to have just one. (Pro tip: store cookies in the freezer so they are out of sight and can be enjoyed at a slower pace.) Or, maybe you’ll choose one day a week that you will allow yourself a special dessert. Next, take time to really enjoy it. Notice the taste, texture and sweetness. Enjoy it thoroughly, without remorse, and then move on. Making smaller goals like these can help you achieve larger ones in time, building healthy new habits.

2. Eat a balanced diet daily. Whatever you do, don’t starve yourself all day or save up your calories. Small, frequent meals can ensure your blood sugar levels remain steady, making you less likely to cave to an afternoon or evening sugar craving. Eating healthy portions of quality protein (like wild-caught fish, grass-fed beef and pastured poultry), healthy fats (like avocados, grass-fed butter, olive oil or raw nuts), and complex carbohydrates (like chickpeas, oats, sweet potatoes, squash, carrots, black beans) can ensure you are well satiated and fueled. It can do wonders in bringing balance to your mental health as well, and of course will help ensure you don’t overdo it when presented with less-optimal options.

3. Bring your own dishes to the party. If you’re craving cookies or brownies, whip up a healthy version at home, and offer to bring it to the party so you can stick to your health goals while indulging in a comfort food. Consider baking with natural sweeteners like coconut sugar, molasses, honey or date syrup, avoiding refined white sugars. Similarly, use almond or coconut flour while baking, forgoing refined flour which can be inflammatory to many. Search for paleo-inspired recipes which avoid many of the most troublesome ingredients for those with digestive issues. My favorite holiday cookies are these delicious Paleo Gingersnaps.

4. Put decisions on autopilot. Knowing ahead of time what your plan of action is when you encounter sweets can be helpful in sticking to your goals. Look at online menus and choose a healthy option before you arrive at the restaurant hungry and wanting all the carbs and dessert, to boot! Simplifying your life and creating healthy, predictable routines gives your brain to rest and helps it focus on more important decisions. The less head space you give your sugar cravings, the more successful you’ll be.

5. Practice visualization. Before you even surround yourself with tempting desserts, visualize your actions at the upcoming party or event. Picture yourself declining the treat and engaging instead in fulfilling conversation with a friend. And, once there, remember why you are trying to reduce your sugar intake. Maybe it’s to look great for an upcoming beach vacation, or maybe you want to lower your systemic inflammation so you are able to play with your kids or grandchildren without pain. Visualize how happy and content you can be without the treat and how your decision will help you achieve your bigger health goals.

6. Don’t drink your sugar. Stay hydrated all day long by drinking water in between meals, not during them so you don’t dilute your digestive juices. Consider adding a few drops of electrolytes or sea salt to your water for better absorption into your cells. Drink alcohol in moderation, and stick with dry wines, white spirits or tequila with minimal ingredients and sweet additives. Sparkling water (like Spindrift), healthy soda alternatives (like Olipop or Poppi) and tonic water can be great mix-ins.

7. Focus on whole body health. Getting eight hours of quality sleep in a darkened, quiet room ensures mental clarity and positive decision making the next day. Reducing stress by engaging in regular breaks, self-care activities, breathing exercises or intentional movement is also supportive in reducing sugar cravings. Exchanging a sugar craving with an activity you love like building a snowman with the kids or dancing can be a fun way to get your mind off sugar-filled treats. These activities will increase your levels of serotonin and overall happiness, making you less likely to reach for a sweet treat that may promise, but definitely doesn’t deliver the same results.

8. Recruit a supportive, like-minded friend. Some of us do best with a cheerleader or support system. Find a friend who shares similar health goals, and connect regularly with them, especially when a sugar craving strikes. Plot out your strategies together for upcoming events, and stick to them. Decide upon a celebratory reward for sticking to your goals that you can enjoy together, whether it’s going out for a cup of tea or coffee, seeing a feel-good movie, or doing a little shopping just for you.

9. Don’t forget about digestion. Digestion is so critical in maintaining weight and ensuring you are absorbing all the nutrients from your food. This will help keep you full and satiated. To up your digestion game, eat in a relaxed state. Take a few deep breaths before your meals. Chew and enjoy your food, putting your fork down between bites. Read my last blog on digestion for more easy and applicable tips.

10. Be kind to yourself. If you decide to eat more than you usually would, or choose a less-than-healthful dish, respect your choice without going on a guilt or shame spiral that could likely lead to other decisions made in haste that negate your health goals. Instead of berating yourself, be curious about why you chose that particular food. Dig into how you were feeling, what you were going through, or what you were needing in that moment. Ask yourself if you were really hungry or if you were hungry for something else – perhaps more sleep, a meaningful conversation with a friend, a quiet moment for yourself, or something else. You may be surprised what deeper desires are found underneath it all.

11. Embrace the true significance of the season. The reason for the season may be faith-filled for you, and it may include family and friends. Put these reasons center stage over food that typically vies for that same spot. Focusing on meaningful conversation can bring so much value and happiness to your holiday season. Be present and enjoy the day and people you are with. Practicing gratitude for the abundance of joy or love in your life can also bring a refreshing perspective to your day.

Give a few of these a try, and please let me know what you’ve found to be most helpful in your own health journey!

Do you find yourself needing more professional, ongoing support to help you manage cravings and establish a more positive, long-lasting relationship with food? My RESTART Program or 3-month “Jump-Start Your Health” Package may be perfect for you, helping you to achieve your wellness goals and the life you want in a way that honors your whole self — mind, spirit and body.

Cheers to a happy, healthy holiday season!