You’re sitting at home on your couch with nothing better to do than check Facebook. Or maybe it’s late one night and you have a craving for ice cream but you know if you eat it you’ll gain weight…so instead you grab an extra-large cup of coffee and sit there mindlessly scrolling through Twitter until 3am. Maybe you’ve been skipping breakfast because you were too busy getting ready for work, then when you finally get around to eating something in the morning you find yourself reaching for another bagel before lunchtime. Sound familiar? I used to be like this. And while all these behaviors may seem harmless enough (and sometimes they actually are), over time they add up and contribute to unhealthy lifestyle habits. If we continue to repeat certain patterns day after day, we eventually become accustomed to them as normal behavior. In fact, our actions often occur unconsciously and out of habitual thought processes. When we think about quitting smoking cigarettes, drinking alcohol, or even sugar – which has recently come under fire due to its high levels of fructose – most people picture themselves having to “go cold turkey.” But what happens when you suddenly stop doing something that you’ve done every single day for years? What will happen if you make a conscious decision not to consume any type of food product containing sugar? Will you go crazy from hunger pangs?! Well, thankfully the answer is yes! However, it does take some preparation beforehand. Although quitting sugar might feel overwhelming at first since it’s a daily part of your life, once you start taking action towards breaking free from sugar dependency you won’t want it back anymore. So with that said, lets learn how to quit sugar. So how exactly should you prepare for such a big change? Here are three tips to kick off your new healthy Sugar Free Life:
1) Become aware of your relationship with sugar
This step seems pretty obvious, right? After all, if you haven’t realized yet how harmful sugar really is, why would you expect to stop using it altogether? This is where awareness comes into play. Think about everything you put into your mouth throughout the day. Is it junk food? How much did you eat today? Do you snack during the afternoon hours? Did you skip breakfast again? Are you going to work tomorrow? All these questions help you track your overall consumption of sugars. Once you realize how much sugar you use everyday, try keeping a journal next to your desk or kitchen counter and write down each morsel of sugary goodness you ate. Then compare it to the amount recommended by Dr. Greger — the director of Nutrition Science Center who promotes a diet rich in fruits, vegetables, whole grains, nuts, legumes, lean protein, fish & poultry, dairy products, water, unsweetened teas, salt/sodium, oils & fats, and alcohol. Most importantly, keep your journal handy and refer to it whenever you crave sweets or other sweet treats. The more you write, the easier it becomes. Your goal here isn’t necessarily to cut out sugar completely. Instead, you want to monitor your intake and see whether it matches the recommendations provided by Dr. Greger. For example, if his recommendation was 8 oz of fruit juice per day, and you drank 10 ounces last week, then perhaps you should lower it to 7 ounces this week. By monitoring your daily caloric intake, you can also determine how well you’re sticking to your plan. There’s always room for improvement. Remember – small changes over time lead to major results.
2) Create a non-negotiable list of rules
Once you begin tracking your calories, you’ll soon notice that you tend to replace missing nutrients with empty calories instead. Therefore, creating a list of strict guidelines for yourself is extremely helpful. Set aside 30 minutes early Monday mornings to jot down your goals for the following month. Write down things such as “I’m only allowed 2 desserts,” “No soda unless absolutely necessary” and “My favorite meal is dinner”. Having clear boundaries makes it easy to stick to your plans. Plus, having a written document helps remind you of your goals and motivates you to stay focused.
3) Make sure everyone knows your intentions
Letting friends and family members know your intentions regarding your new healthier lifestyle may give you additional motivation to stick to your decisions. Letting others know means less temptation for you to slip back into old routines. Also, your loved ones will understand if you choose to spend time away from them at times. They’ll respect your choices.
If you’re looking to lose weight, talk to your doctor about starting a low-calorie diet. He or she can suggest ways to reduce calories naturally, including removing excess fat in order to shed pounds faster. With a little bit of planning and effort, you’ll reach your ideal weight within weeks rather than months.
Have you ever tried cutting out sugar? Was it difficult? Share your experiences below!
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