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6 Signs You’re Eating Far Too Much Sugar (and What to Do About It)

6 Signs You’re Eating Far Too Much Sugar (and What to Do About It)

Sugar consumption is at an all-time high, thanks to increased access to sodas and various sweets. What may be a little treat here or there can actually be indicative of a full-blown sugar addiction. Because it’s so easy to get and not considered dangerous, sugar addictions don’t get the same attention as hard drugs; yet, sugar is actually more addictive than cocaine.

But what are the signs, and how can you stop the cycle of excess sugar intake? Here are six signs that you’re eating too much sugar, as well as what you can do to stop.

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1. You crave sugar all the time

This is a pretty obvious sign that your need for sugar is more of a mental trigger. If you see a slice of cake during your lunch break and can’t get it out of your mind and end up buying it, then you likely have a sugar addiction. You might even choose to have sweets when you don’t really want to eat them. To combat these cravings, have a better, more natural alternative, like a piece of fresh fruit.

2. You binge on sugar until you’re sick

Overeating is a typical trait of sugar addiction. Part of this is using excuses to reason with yourself on why you should have ‘one more bite.’ Some of the immediate effects of eating too much sugar are feeling bloated, dizzy, or gassy. You may also have a headache. Much like alcohol, sugar is best in moderation.

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3. You experience sugar withdrawal

Much like a typical drug withdrawal, cutting down on your sugar intake will have major effects on your body. Some of the symptoms are: cravings (even when you’re feeling full), depression, anxiety, mood swings, and muscle aches. Cutting back will also rid you of a continued sugar high, so you’ll feel tired. These new, uncomfortable feelings are caused by a lack of dopamine (the chemical released in the brain when you eat sugar). To avoid these side effects, try to get a minimum of 7 hours of sleep, start an exercise regimen, and make sure to replace the excess sugar with healthier food choices.

4. Strangely, you crave salty foods (or meat)

Our bodies operate on a sense of balance. So if you tip the scale towards sweets (by eating too much bread, pasta, or pastries) you’ll find that you suddenly need salty foods or meat to feel balanced again. However, the proper solution is not to eat a high level of salty foods, like chips or other snacks. To help achieve a more stable diet, add slightly sweet vegetables like carrots, sweet potatoes, or yams to your meals.

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5. You reward yourself with something sweet

Emotional eating is one of the leading contributors to obesity; it is also a factor in sugar addiction. Whether it’s for celebrating, or to help you cope with sadness or anger, sweet rewards used to boost your mood are signs of addiction. Before you eat or buy that next piece of cake, really consider why you’re buying it. Do you need it because you’re hungry (in which case you can choose something healthier and more filling), or because you want emotional validation? If you’re looking to candies to boost your mood, you might want to try going for a walk, listening to music, or writing in a journal.

6. You make a special effort to get or keep sugar around

If you have a stash of snacks hidden around (in your office, your car, or in your home) that you keep from those around you, you likely have a sugar addiction. Much like any addiction, there are feelings of shame and guilt, because part of you knows that constant and excessive use is not healthy. The first thing you’ll want to do to help break this habit is to throw away all of it. It might seem impossible, but with a restructured diet and commitment, it actually takes less than a week to lessen a sugar habit. You can also use artificial sweeteners to help come off a high sugar diet, but it’s important to be mindful of becoming dependent on those, too.

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Featured photo credit: RitaE via pixabay.com

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Sasha Brown

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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