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How to End a Love Affair With Sugar

How to End a Love Affair With Sugar

It’s 3:00 pm, and you are seriously craving sweets.

But you promised yourself that you wouldn’t eat sugar anymore. And ever since you made that commitment, sweets are all you can think about. The pull is so great that you can’t concentrate, so you cave. You eat it anyway, and as you eat it, you tell yourself “it’s just this once; tomorrow will be different.”

But it’s not just this once. You’ve been telling this to yourself for quite some time now: the sugar cravings are now controlling your behavior.

It doesn’t have to be this way.

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love affair with sugar

    Willpower doesn’t work

    You intend to quit sugar, but for some reason you still eat it. The trouble is, you’ve been relying on willpower and you’re discovering that willpower alone doesn’t work in the long term. Your motivation must be powerful enough to overcome any desire to eat sugar, and you need a way to curb the chemical side of sugar cravings.

    Who says you have to quit eating sugar?

    I’m quitting sugar because ___________ says I should. How would you fill in the blank?  Why does that other person say that you should quit eating sugar? Here are some examples:

    • My family says that I should quit eating sugar because I have mood swings.
    • This diet book says that I should quit eating sugar because I will lose weight faster based on (these studies).
    • My doctor says that I should quit eating sugar because I am diabetic, and it could kill me if I’m not careful with my blood sugar levels.

    These motivations originate from other people telling you that you need to quit eating sugar, and if this is your motivation, you are more likely to fail.

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    The motivation must come from you

    The driving force must come from you if you are to succeed at this. 

    For example: I need to quit eating sugar, because…

    • I want to be a good role model for my toddler (who wants to eat everything that I eat).
    • I cannot stop myself from eating when I get sugar cravings.

    But what if their reasoning is solid? Isn’t that good enough? Yes, however, you need to tweak the motivation so that it comes from you.

    For example: I need to quit eating sugar because….

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    • my mood swings hurt the people that I love.
    • I cannot shed weight any other way.
    • I want to live a long, healthy life, and my diabetes will kill me if I don’t quit.

    See how this is different? To make this work effectively, your tweak needs to come from you, and it needs to be powerful enough to overcome temptation when it arises. Once your motivation is clear, you need to have a plan that will help you on the chemical side of things.

    Reduce sugar in stages

    Toss out the “all-or-nothing” mentality—it doesn’t work. Doing it in stages is the most effective way to quit without having uncontrollable sugar cravings.

    Stage 1: Eliminate most forms of sugar

    At first, you need to stop eating most forms of sugar, but you need an emergency sweet  that will work for you when you get a craving. This sweet should not send your blood sugar as haywire as with sugar. If your ideal diet does not include the items in stage 1, you can tweak it in stage 2, once you have control of your cravings.

    • Eliminate all sweets (including sugar substitutes), except fruit, organic raw agave nectar, stevia, and maple syrup. 

    This will eliminate a lot of the problem foods, yet allow for some indulgences that you can purchase at a health food store.

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    • Eliminate (or drastically reduce) pasta, rice, and bread. These complex carbohydrates break down into simple sugars, so they contribute to sugar cravings and the mid-afternoon slump. They can also make you feel very sleepy if you eat them for lunch, so it’s best to eat other carbs for now.
    • Create a supportive environment. Remove everything from your home that you are not allowed to eat. If it’s not in the house, you’re less likely to go out and get your fix. Or, if you do, you are more likely to go to a health food store and buy something that is consistent with your plan.
    • Hold yourself accountable. Post your intentions on Facebook, Twitter, or post a comment here. Explain your new way of eating to your friends and family so that they can support you.

    When will you be ready for stage 2? You’ll begin to feel in control of your food intake and your cravings, and this level of control may surprise you. Once you’re in control, you’re ready to tweak it, if you wish. (Or, you can just stay with it like this. It’s up to you!)

    Stage 2: Be clear about your ideal, and tweak your diet to fit it.

    Clearly draw the line so that there is no doubt of what you will eat and and what you will not:

    Will you allow…

    • sugar substitutes? (xylitol, aspartame, saccharin, stevia, sucralose)
    • less processed sugar (succanat, turbinado, evaporated sugar cane juice, etc.)?
    • milk? (Lactose is a form of sugar.)
    • beet sugar?
    • grains?
    • vegetables? If so, will you only eat leafy greens, or will you include legumes, tubers and roots?
    • fruit? If so, will you limit your intake of fruit to certain kinds of fruits?
    • sweet syrupy substances, such as high fructose corn syrup, maple syrup, or agave nectar? If it’s agave nectar, does your answer change if it is raw and organic?

    Once you have your ideal in mind, write down what forms of sugar you will allow yourself to eat on an ideal day. Now, tweak stage 1, and you’re golden!

    Readers: What do you plan to eliminate at stage 2? Hold yourself accountable here by posting a comment below!

     

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    Last Updated on November 19, 2019

    20 Time Management Tips to Super Boost Your Productivity

    20 Time Management Tips to Super Boost Your Productivity

    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

    1. Create a Daily Plan

    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

    2. Peg a Time Limit to Each Task

    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

    3. Use a Calendar

    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

    4. Use an Organizer

    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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    5. Know Your Deadlines

    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

    6. Learn to Say “No”

    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

    7. Target to Be Early

    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

    For appointments, strive to be early. For your deadlines, submit them earlier than required.

    Learn from these tips about how to prepare yourself to be early, instead of just in time.

    8. Time Box Your Activities

    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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    9. Have a Clock Visibly Placed Before You

    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

    10. Set Reminders 15 Minutes Before

    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

    11. Focus

    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

    12. Block out Distractions

    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

    13. Track Your Time Spent

    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

    You can find more time tracking apps here and pick one that works for you.

    14. Don’t Fuss About Unimportant Details

    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

    15. Prioritize

    Since you can’t do everything, learn to prioritize the important and let go of the rest.

    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

    16. Delegate

    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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    17. Batch Similar Tasks Together

    For related work, batch them together.

    For example, my work can be categorized into these core groups:

    1. writing (articles, my upcoming book)
    2. coaching
    3. workshop development
    4. business development
    5. administrative

    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

    18. Eliminate Your Time Wasters

    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

    19. Cut off When You Need To

    The number one reason why things overrun is because you don’t cut off when you have to.

    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

    20. Leave Buffer Time In-Between

    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

    More Time Management Techniques

    Featured photo credit: Unsplash via unsplash.com

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