Whether you have diabetes or not, keeping blood sugar levels stable throughout the day is an essential part of your wellbeing. Drastic fluctuations in blood sugar levels can cause energy crashes, fatigue, headaches— and nobody wants that. Luckily, with a few lifestyle and dietary changes, you can keep those blood sugar levels stable all day.

Here’s how:

Eat Complex Carbohydrates

Simple carbohydrates— such as candy, refined white bread, and sugary drinks— can lead to a spike in blood sugar levels. The body digests these carbohydrates very quickly, meaning that these sugars enter the bloodstream all at once. Instead, incorporate more complex carbohydrates, such as whole-grain bread, quinoa, and oatmeal, into your diet. These complex carbs help stabilize blood sugar levels, and they will keep you satisfied for much longer because of their high fiber content. They also contain many vitamins and minerals that keep you healthy.

Increase Your Fiber Intake

Fiber-rich foods, such as veggies, fruits, beans, legumes, and complex carbohydrates, help stabilize blood sugar levels. The fiber slows the breakdown of carbohydrates, meaning that nutrients (and sugar) are slowly released into the bloodstream instead of all at once. Although fruit is good for you, be aware that these are simple sugars and can increase blood sugar levels.

Eat a Well-Balanced Diet

Protein, healthy fats, and carbohydrates are all essential nutrients for our health, whether we are monitoring blood sugar levels or not. However, eating a well-balanced diet also helps keep blood sugar levels stable throughout the day. Proteins and fats are an essential part of the equation. Incorporating these macronutrients into each of your meals also keeps you full for longer. Complex carbohydrates are equally important, but make sure they aren’t the only nutrients in your meal — plating your food in a balanced way will help get enough of each of these nutrients.

Don’t Skip Breakfast (or Any Meals!)

To keep blood sugar levels stable, you need to eat regularly. This means that you should never skip meals, especially not the first one of the day. Start your morning off with a well-balanced breakfast that contains protein, healthy fats, and complex carbohydrates. It should be full of fiber and low in simple sugars (so, maybe swap the orange juice for some tea or water). Try to eat in regular intervals, having small snacks between your three main meals to maintain your blood sugar levels.

Get Enough Sleep

Sleep is crucial for our health, partly because it helps stabilize our stress hormone, known as cortisol. When we don’t get enough sleep or feel stressed, cortisol levels increase. In turn, cortisol increases blood sugar levels. Sleep deprivation also increases stress levels, so its detrimental effects are two-fold. Make sure you are getting enough sleep and taking time for yourself to relax, whether that’s going for a walk or reading your favorite book.

It’s important to keep those stress levels down.

Those with a sweet tooth know how difficult it is to resist sugar, especially when you have a craving for it. Sugar is one of the most addictive foods out there, and quitting sugar isn’t as easy as you might think. However, with a bit of willpower and planning, it is possible to tame your sweet tooth.

Here are some tips that will help you kick your sugar habit.

The best way to kick your sugar habit is to get rid of the temptation. Stop buying those sweet treats to stock your pantry — if it’s not in your house, you will be less likely to eat it. Satisfy your sweet tooth with healthier alternatives, such as fruits that contain natural sugars. Berries are low in sugar and are full of beneficial antioxidants. Cinnamon is a fantastic spice that makes your food taste sweeter without sugar, and it even helps regulate blood sugar levels.

Watch out for hidden sugars in your food.

Sugars aren’t only in the obvious culprits such as soda and chocolate bars. There are lots of hidden sugars in condiments, such as barbeque sauce and ketchup, as well as packaged bread. These might be fueling your sugar habits without you even knowing it. Remember, even foods that are labeled as ‘healthy’ can have tons of sugar in them. Whether it’s white sugar, cane sugar, or brown sugar — sugar is sugar. Read your ingredients and be aware of what’s in your food.

Start your day off right with a healthy, nutrient-dense breakfast.

Make sure your breakfast is full of healthy fats and protein. Protein and fats digest slower than carbohydrates and sugars, so they will keep you satisfied for longer. A healthy, balanced breakfast also stabilizes blood sugar levels. Sugar cravings are often a result of sudden drops in blood sugar levels. That is why it’s crucial never to skip a meal, especially not the first one of the day.

Drink enough water.

Sometimes we confuse being thirsty for a sugar craving. Make sure you’re consistently drinking water throughout the day. If you find yourself craving sugar, have a glass of water, wait a few minutes, and see how you feel. It might have just been dehydration.

Plan your snacks and meals ahead of time.

Pre-packaged foods contain so much sugar, but they are usually what we gravitate towards when we’re hungry or in a rush and need something to eat ASAP. Instead of eating these sugary foods, prepare some healthy snacks ahead of time. Wash and cut up some fruits and vegetables or prepare a trail mix with some nuts so that you can grab them whenever you need them.

Take note of when and why you get sugar cravings.

Is it a particular time of the day, or is it when you’re feeling stressed or sad? If you notice a pattern, find other helpful ways to cope. Go for a walk to destress or make a cup of tea. Give yourself a replacement comfort food that doesn’t have sugar. Becoming aware of your eating habits can do wonders for those future cravings.

All in all – give yourself grace. You don’t have to ditch sugar altogether, especially if the thought of it is keeping you stuck and creating the resistance for making any changes at all.

Start by addressing these minor tweaks I mentioned here today, and you’ll find yourself needing sugar less. That’s way easier than ditching it cold turkey, and you’ll start to love how much better you feel!

We’ve all been there — you follow a strict diet that promises quick results, but you feel restricted all week, only to give in and eat all your cravings in one weekend. Then you feel like you’ve failed, so you start this vicious cycle again. Restrictive dieting doesn’t work for most people because of the mindset surrounding it. Once you “cheat” or have a little treat, you’ve automatically failed your diet and need to “start over.”

In reality, balance is the key to implementing a healthy lifestyle that will last you your whole life.

Unlike other diets, the 80/20 method focuses on balance and eating healthy while also treating yourself in moderation.

The 80/20 method states that 80% of your diet should be healthy whole foods while the other 20% can be whatever you desire. It shifts your mindset away from those restrictive negative thoughts and towards being motivated to treat your body well. Within the 80%, make sure you’re eating whole foods such as fruits and veggies, whole grains, lean proteins, and healthy fats, such as avocado and nuts. Drink lots of water and avoid added sugars and processed foods. Then, for your 20%, you can enjoy anything you desire. The specific foods that fall into each category might differ depending on your goals, but generally, your diet should comprise primarily whole foods.

Although the 80/20 rule isn’t a traditional weight loss diet, you can still use it to reach your goal weight, especially if you aren’t eating primarily whole foods at the moment.  If your diet is comprised of a lot of processed foods, making this shift will bring results.  Remember that losing weight fast is never a long-term solution. Instead, focus on building healthy eating habits and a healthy mindset, which the 80/20 rule encourages.

Remember that while the 80/20 rule isn’t restrictive, you should be careful how you divide up this ratio. Some people prefer that their 80% is five days of the week, and then they can use the 20% for their weekends. However, the goal of this rule is to build healthy eating habits. Not only is forcing yourself to eat completely clean for the entire workweek quite restrictive but allowing yourself to eat completely unhealthy for the entire weekend will make it difficult to reach your healthy lifestyle goals. This method is about balance.

You should eat whole foods every day to get the nutrients your body needs to function happily and healthily. While treats are great in moderation, the majority of your calories should always come from whole foods. If you do decide to divide your 80/20 rule by the weekdays, remember that you should still have nutritious food on those “20%” days, in addition to your treats.

Overall, the 80/20 method is an excellent rule of thumb for helping you build healthy eating habits. It’s a refreshing change from the traditional restrictive diets, allowing you to create a positive relationship with food finally.