Make a plan for a month (or more)
More evidence is emerging. that sugar is addictive. But even if you can’t live without sweets and are used to sugar, don’t despair.
Many will try to convince you that getting rid of addiction is very difficult due to the influence of hormones and neurotransmitters on the brain. But such a position does not give confidence. In fact, with the right approach, you can get rid of sugar addiction. I have helped so many women with great success.
The best plan is to try to switch to a new diet smoothly, step by step, giving the body and taste time to adapt.
Having decided to give up sugar, people make a mistake and want to become perfect right away, and from the first day they completely delete sugar from the menu. Maybe this method is suitable for people with too much dependence, but experience with medium-strength dependencies has shown that a humane, soft approach works much better.
Believe that you can do it, and promise yourself to give all the best for a period of time that you consider realistic.
Find the number one sugar source in your diet
Think about what you eat and drink, and find the main source of sugar. The main suspects: soda and drinks to which you add sugar, ready-made pastries.
Perhaps you drink a lot of ready-made fruit juices, buy lemonade in liters, maybe put four tablespoons of sugar in each cup of tea or snack on sweet yogurts and desserts. Or maybe you bite all day with cookies or muffins.
When it is clear to you what to delete from the menu, make a plan. If you drink tea with three tablespoons of sugar, reduce the amount gradually so that after a week you can drink with two. In another week - with one.
If you drink 4 liters of soda per week, for the first seven days, give up two glasses, then more and more. Gradual weaning will not cause you discomfort.
For success, you need to maintain enthusiasm in the desire to forget about sugar, not to think constantly about your deprivations or to focus on your own imperfection.
Choose organic foods
Of course, the selection of convenience foods and ready meals is huge. And sugar is hidden in cakes, cookies, ice cream, popcorn, dryers, granola, bars, condiments, sauces and spices.
Replace gradually prepared food and semi-finished products with natural products. Cook yourself, so you can significantly reduce your sugar intake in the long run. Proceed in this direction for 30 days using the same step-by-step transition as before.
Fight addiction with sleep
Every time sugar-addicted people say they need to eat six times a day, I ask how many hours a day they sleep. And often it turns out that no more than six.
How is sleep related to sugar? Rest will help to cope with addiction in the same way that sweets helped to get it.
Many studies have found that a lack of two hours of sleep (and you need to rest 7–9 hours a day) leads to overeating and food addiction . Adolescents who sleep less are twice as likely to eat sweets , which leads to increased appetite in adulthood and addiction to high-calorie foods.
Therefore, in order to eat less sugar and overcome your addiction, you need enough sleep.