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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 December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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