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HOW I QUIT SUGAR: 5 Tips that *Actually* Work Updated: Dec 30, Here CConquer 10 simple Calorie intake and health to conquer sugar and Cohquer addiction and cravings. Start by cutting srinks Conquer cravings for sugary coffee drinks. Cutting added sweeteners is an obvious place to start — cutting granulated sugar and processed foods and beverages that contain high-fructose corn syrup. Some of you who are especially sensitive to sweets may also benefit from cutting back on honey, maple syrup, agave nectar, and molasses — but this, as always, varies person to person.Conquer cravings for sugary coffee drinks -
Inside the store, I quickly snatched three chocolate bars and made for the register. Put them back. Seeing the look on my face and no doubt wanting to avoid a scene , he let go. Filled with shame, I fought back tears as we made our way through the checkout.
Sugar has been a sizzling hot topic for the past few years with the release of documentaries, The Men Who Made Us Fat , Fed Up, and That Sugar Film , and I for one am tickled pink to see it gaining so much attention.
Sugar has been shown to increase the risk of diabetes, dementia, cancer, and heart disease. And as for mood swings, podgy middle sections, bloating, and 3pm energy slumps? Yup, our sweet little friend strikes again. Humans are genetically programmed to enjoy sweet foods and the white stuff is highly addictive.
The next time you find yourself wanting to sink elbow-deep into the cookie jar, try one of these tips instead. Here are 10 of my favourite ways to conquer sugar cravings…. I know, I know… I loved my morning cup s of coffee too, but sadly, the ups and downs of caffeine include dehydration and blood sugar swings and for many, increased anxiety , all of which can cause sugar cravings to become more frequent.
Just another reason to limit your cup of Joe to one or less per day. Or, better yet, try switching to decaf from the many brands who now use the Swiss Water Process, rather than chemical methods.
Same scrumptious taste, with none of the downside. Win win! Soft drinks, soda, energy drinks, and packaged fruit drinks are typically loaded with sugar that can add up fast! Try drinking sour or bitter drinks instead, or adding freshly squeezed lemon, lime or grapefruit juice to sparkling mineral water.
Sometimes, sweet cravings are just a sign of dehydration. Before you reach for sugar whether in the form of cakes, chocolates, or in liquid form , drink a glass of water.
Wait a few minutes to see what happens. You might just find the desire passes right on by. Pumpkin, corn, beetroot, carrots and sweet potato are naturally sweet, healthy, and delicious.
Experiment with herbs and spices too. Coriander, mint, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods and help reduce cravings.
Try a little sprinkle of cinnamon to naturally sweeten your coffee or decaf — so good! So if and when you do treat yourself, avoid chemical, artificial sweeteners and foods with added sugar. Instead, experiment with natural sweeteners like medjool dates, organic maple syrup, and coconut sugar.
Fat-free and low-fat foods compensate for the lack of flavour from fat with high quantities of sugar, which will send you on a rollercoaster ride of sugar highs and lows.
Foods high in good fats like avocado, oily fish, nuts and seeds actually kill sugar cravings, while balancing hormones and feeding the brain and skin.
Forget the marketing hype and get friendly with the good stuff — real food, straight from nature. Eventually your tastebuds will change and desserts you used to enjoy will taste too sweet.
Trust me, I this is one strategy I thought would never work, so I was shocked when it actually did! When shopping at the store, choose the smallest portion of each treat even if it costs slightly more.
So why sink yourself in a whole family tub of ice-cream, if you can just have a tiny kiddie size that will satisfy your craving? Slowly, over time, start to focus more on quality over quantity.
Also try eating a piece of fruit immediately before indulging in a high-sugar snack or dessert. Try it for yourself!
To crowd out a soda habit, try shifting to seltzer, club soda, or sparkling water. Some brands now have as many as 20 different flavors, all without added sugar. Eating a whole-foods diet that has a low-glycemic load and is rich in phytonutrients is a healthier strategy.
Some people may struggle going cold turkey from all sweeteners. For those who struggle, a little stevia or monk fruit might help with the transition away from sweetness. Some people find that adding in whole fruit, nut butters, and healthy fats helps to ease them through the transition. Track what you eat and how it makes you feel.
Write down how you feel at two different times — 20 minutes and 2 hours after each meal. Twenty minutes gives you information about the impact of the food on your blood sugar, and two hours helps you see which foods keep you satisfied. Start your day with a healthy breakfast.
When I conquered my sugar addiction, I found it was easiest to tackle one meal at a time. Starting with breakfast can help set up your day for success. When you wake up, your blood sugar is low, and a healthy breakfast helps stabilize you for the rest of the day.
Some people are resistant to eating breakfast. For them, I like to point to research from the National Weight Control Registry, which tracks the habits of successful weight loss maintainers. A helpful rule of thumb is to eat within an hour of getting up and to include a good protein source in your meal.
Some yogurts have more sugar than any other ingredient. And, some kinds of granola have more sugar per serving than sweetened cereals typically marketed to children.
In much of the world, breakfast is a savory meal, not a sweet one. Here are some ideas to try:. Plain oatmeal. Add fresh fruit, nuts, or cinnamon for flavor. Home-made granola. Try making your own so you can keep the sugar content low. Scrambled or fried eggs.
Fresh fruit. Plain yogurt. A handful of nuts. Vegetables, like spinach, carrots, and sweet potatoes. And even soups! Practice daily self-care. Practicing self-care every day is beneficial in many ways. It can be as simple as lighting a candle or having a cup of tea. These small ways of honoring yourself can reduce stress, distract you from cravings, and boost your happy brain chemicals.
Keep a list of your favorite self-care activities so that you can easily choose a simple swap from eating sweets and carbs to doing something good for yourself. Exercise to increase happy brain chemicals.
Exercise has a positive impact on all three of the happy brain chemicals: Dopamine, serotonin, and endorphins. Again, meet yourself where you are.
The key to exercise is finding what works for YOU. In my case, walking an hour a day was all it took to conquer my sugar addiction and maintain a pound weight loss for more than 13 years.
Get support. Being in community and connected with others is important to our physical and emotional health. Social connections are critical to our health.
In an interview with The Cocfeedinks says she puts a little honey in her cofee cup of coffee and it's sweet Calorie intake and emotional eating to Conquer cravings for sugary coffee drinks her from craving sugar the rest of the day. As far as natural sweeteners go, Lima's go-to is a good one. Honey is actually loaded with B vitamins, magnesium, and iron. Plus, it just might fight off annoying colds. So there you have it. As morning rituals go, hot water with lemon is the reigning champ in the wellness world right now.
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