Friday, 31 January 2014

My 10 tips to giving up sugar.



I'll deal with the reasons for giving up sugar in another blog. I've managed to do this in my life and I feel so much better for it. Come on, your not a weak person. Look what you've accomplished in your life. Your the boss of you and you can get yourself to where you want to be.

1) Be motivated. Why do you want to lose the sugar? Without determination it wont happen. It will happen though if you arm yourself with the reasons your doing it. Is it health? Diabetes? Fitness? Weight loss?
Write them down to refer to whenever your having a weak moment. Know that its going to suck sometimes. Know that your going to have cravings and urges for a couple of weeks. But its worth it isn't it? Of course it is. Come on you can do it.
If your goal is weight loss, carry a picture of you at your worst, it worked for me!

2) Go cold turkey. This is what worked for me. No messing around. No trickling down. Wipe it out all together.

3) Rid your house of all bad food. I'm not saying throw away all your food. Maybe plan this when the cupboards are bare and you need a shop. Empty the house. When the 9pm snack attack comes, don't have that favourite sugar snack available.

4) Find healthy alternatives. What healthy food do you love? Philadelphia? Eggs? What is your favourite healthy food? My advice is to treat yourself. If your feeling like snacking and are desperate for a sugar fix, have a drink, and eat your favourite non sugary food to your hearts content. (This is only for the withdrawal weeks). Don't be hungry during this time, instead eat regularly to satisfaction.

5) Avoid putting yourself in tempting situations. Do your friends go for ice cream on a Friday evening? Perhaps this week you could make different plans for the group such as a sport. If you put yourself in tempting situations in the first couple of weeks, you stand a high chance of failing.

6) No don't even think about cheating. Sure that's just a small sweet, it cant hurt right? Wrong! Don't go near it. Don't try it. Its a sure fire way to getting right back on the sugar trail.

7) Watch out for hidden sugar. Everything has sugar in it these days. Be careful of ALL packaged goods. They are laced with sugar. So avoid and instead use this as an opportunity for healthy home cooking. Don't skimp on small portions. Don't be hungry, just eat healthy.
Also be careful of the hidden sugar in packaged goods that isn't labelled as sugar. Sugar can be found in many forms. High Fructose syrup. Sucrose. Fructose. The list goes on and on.
Most of our everyday foods and confectionery is full of sugar. Check the labels on everything. There's no point going off sugar, only to be drip feeding yourself sugar without even realising it. Common places sugar can be hidden is in salad dressings, tomato ketchup and all processed drinks from Coca Cola to Robinson's squash.

8) Have a goal and treat yourself to something. Whether its a night out at the cinema to a haircut or massage! Reward yourself for doing so well. At this point, if you've failed don't despair. Don't throw in the towel. Start again at no1 of the 10 steps. Are you weak? No!
Even if you've not faltered, make sure to keep reminding yourself of why your doing it. Keep motivated. It will get easier and easier as time goes by. You'll feel better and you'll be free from those dreaded sugar highs and lows.

9) Tell a close confidant that you are giving up sugar. Can they join you on your health journey so that you can motivate each other? Pick someone that will be motivational and supportive. Not someone who will try to break your goals.

10) re-read 1-9 and re-read 1-9. You can be sugar free!

If you've given up sugar recently, what has helped you? Please share!

A Great First step

Giving up sugar is a great first step. If you are trying to give up sugar don't cheat for the first month or two. But, I'm not saying that on a special occasion such as a wedding or something that you can't try a piece of wedding cake. I'm not being that much of a stickler about it, but it's what you do for the 95% of the time that counts.

Do you know that fruit juices and carbohydrates turn to sugar in your body?

The next step you could take is to reduce the amount of carbohydrates you are eating. But more about that in another episode of my diet.....no! My Diet!

2 comments:

  1. Interesting points.
    I once read that sugar as a similar chemical structure to heroin and hits the same reward spots. My response was to cut back on, but not cut out sugar. The problem is that although 80% of my drinks are tea, herbal tea, coffee or water without coffee if I occasionally have a hot choc or blackcurrant juice I have the sugared variety as I try very hard to avoid artificial sweeteners. What is your view of aspartame, saccharine etc (particularly in comparison with sugar)?

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  2. Hi Dominic, thanks for your question!
    I would agree, I'd prefer to have sugar rather than artificial sweeteners. There are studies for and against artificial sweeteners. These days with business involved at every level its hard to know the truth about artificial sweeteners. But in my opinion anything synthetic can't be the best for you.

    sugar can be so hard to give up. One rehab clinic in the US stated that they would get their clients off hard drugs, only for them to replace their addiction with more sugar. They found it so much harder to get them off sugar than the hard drugs!

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