What can I do to lose weight and control my sweet cravings?

Question

Hello doctor,

I am moving to university, so I want to reduce my weight. I prefer healthy and tasty meals with high nutritional value. Please suggest ways to control my sweet cravings.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

At your age, the goal should be healthy weight management, not crash dieting. Since you are moving to university, focus on building habits that are practical, nourishing, and sustainable. Start by structuring your meals:

Never skip breakfast, as this increases sweet cravings later in the day. A good breakfast can include eggs or paneer with whole-grain toast, vegetable upma, oats with nuts and seeds, or curd with fruits.
For lunch and dinner, aim for a balanced plate, half filled with vegetables, one quarter with protein such as dal, beans, eggs, fish, chicken, or tofu, and one quarter with brown rice, chapati, or millets. These foods keep you full, support metabolism, and prevent overeating.
To reduce sweet cravings, the most important step is regular meals with adequate protein. When protein intake is low, the body looks for quick sugar. Include protein in every meal and snack.
Choose fruit instead of sweets when cravings start, especially apples, oranges, berries, or bananas with a handful of nuts.
Drinking enough water is essential, as dehydration often feels like a sugar craving.
Limit sugary drinks, packaged snacks, and bakery items to occasional treats rather than daily habits.
If you want something sweet, try dark chocolate (small portion), dates, or homemade sweets with jaggery instead of refined sugar.
Sleep and stress control are equally important. Lack of sleep increases hunger hormones and sweet cravings. Aim for seven to eight hours of sleep and maintain a regular sleep schedule.
Adding daily physical activity, even 30 minutes of brisk walking, skipping, cycling, or light strength exercises, will help regulate appetite and improve mood.
Avoid extreme calorie restriction, as it slows metabolism and worsens cravings.

Lastly, remember that healthy weight loss is gradual. Focus on consistency, not perfection. If you eat well most days, occasional treats will not harm your progress. Your body is still growing, so nourish it well. When nutrition improves, weight and cravings naturally come under control.

I hope this helps with your query.

Thank you.