How to tame sugar cravings & that "always hungry" feeling

With all the noise and distractions around us, it’s easy to lose sight of our own well-being. I wanted to take this opportunity to share some practical strategies for tackling something many of us struggle with: sugar cravings and constant hunger.

Do you ever feel like you’re constantly battling sugar cravings or just hungry all the time? It can make you feel like something is wrong with you — like your body is broken or your willpower is on vacation.

But here’s the truth: it’s not your fault.

When you’re experiencing constant hunger or intense cravings, there’s usually something deeper going on — a physiological reason that’s driving those signals. Your body might be crying out for more nutrients, a better balance of macronutrients, or even hydration. This isn't a flaw in you; it's just your body’s way of trying to communicate.

Why it happens

Here’s a quick rundown of why you might be stuck in the hunger-cravings cycle:

• Blood sugar fluctuations: Eating meals or snacks low in protein and fiber can cause your blood sugar to spike and crash, leaving you feeling ravenous shortly after eating.

• Inadequate Protein Intake: Protein is the most satiating macronutrient. If you’re not getting enough, your body will continue to send out hunger signals.

• Dehydration: Thirst is often confused with hunger, and it can lead to overeating or reaching for sweet snacks.

The good news? There are simple tweaks you can make to help minimize those cravings and that constant hungry feeling.

Here are 4 "magical" strategies that actually make a BIG difference!

1. Eat 30-50g of protein at EVERY meal --Protein helps stabilize blood sugar and keeps you full longer. Aim for a good quality protein source like chicken, fish, eggs, or plant-based options like tofu or beans.

2. Choose higher protein snacks--Reach for snacks that have a solid protein punch — think Greek yogurt, cottage cheese, or even a protein smoothie.

3. Hydrate regularly--Keep a water bottle handy and aim to drink throughout the day. Often, what we interpret as hunger is actually thirst!

4. Listen to your body’s cues--Pay attention to your hunger and fullness cues. Eating mindfully can help you better recognize when you’re genuinely hungry versus when it’s a craving driven by stress or habit.

My 3 Go-To Sweet Snacks

Here are three of my favorites when you want something sweet but don’t want to throw off your goals:

1. Greek Yogurt Cake Mix Treat--Mix 1/2 cup of plain Greek yogurt with 1-2 tbsps of your favorite cake mix (yes, you read that right!). It’s a quick, high-protein snack that satisfies those dessert cravings.

2. Protein-Packed Cottage Cheese Bowl--Blend 1/2 cup cottage cheese with 1/2 scoop of your favorite protein powder. Top with a sprinkle of chocolate chips for a creamy, indulgent treat.

3. Half a Protein Bar--Sometimes you just need something easy and grab-and-go. I love G2G, Think Thin, and No Cow bars. They’re high in protein and have just the right amount of sweetness to hit the spot!

If you’re looking for more personalized support to help with cravings, nutrition, or achieving your fitness goals, I’m excited to share that I’m currently offering 1-1 online coaching - so no matter where you are, we can work together! Whether you’re interested in a customized fitness program, a combined fitness and nutrition plan, or just metabolic and hormone focused nutrition guidance, I’ve got options! If you'd like to learn more or apply for coaching, you can reach me at this link.

While there are plenty of workouts and nutritional advice out there, having the right guidance, a structured plan based on your needs, and encouraging support can make all the difference. One client recently shared: "Randa has the right balance of understanding and sensitivity but also pushed me and stayed firm when it was needed. She offered a well-programmed variety of exercises and equipment when possible, with a big focus on proper form and a holistic approach. Everyone who works with Randa can tell that she really cares about her clients and takes pride in achieving results with them." This kind of feedback is what fuels me and reminds me why I love what I do. It’s not just about the workouts — it’s about seeing people thrive and become the best version of themselves.