It’s incredibly addicting and we can all do with eating less of it. The average American consumes 76.7 pounds of sugar each year, equating to 22 teaspoons each day, which is more than twice the recommended daily intake.
Sugar falls into the carbohydrate category, which as humans, is often our primary source of energy.
Carbohydrates can come from good, and not so good sources, and sugar fits into the not so good category. Sorry, all you sweet tooths!
So, why do we like it so much?
Because it tastes sweet! And in this modern world, sweet foods are associated with pleasure. There’s no denying that we all love a bit of pleasure.
Unfortunately, this trait is commonly used against us. It provokes us to buy and consume food that makes us feel good short term but isn’t so great for our health.
By eating more sugar that we actually require, our body starts to stores the excess as body fat. Having excess fat can lead to being overweight, obese, and many more health problems.
Let’s say you eat a fresh cinnamon doughnut. When the sugar is digested by your body, it’s converted into glucose by enzymes located in your small intestines. The glucose then moves to your bloodstream, then your tissue cells, and finally is converted into energy that we can use.
Then comes the problems, too much sugar can have serious negative effects on the human body. In fact, excess consumption of sugar is one of the leading causes of diabetes, heart disease, and obesity.
How can we combat this? Here are 9 simple tips to quit sugar for
1. Avoid Drinking Sugar.
Soda and fruit juices are beverages that are found almost everywhere, vending machines, cafe’s, supermarkets, everywhere! In some cases, it’s even cheaper to buy soda than water. How does that work when the main ingredient in soda… is water?
There are a few reasons why we may opt for soda over water:
- It’s sweeter, tastes better, and gives us more pleasure.
- Social reasons – concerts, parties, gatherings. We’re more likely to do it if someone we know is doing it. It’s Kind of like passive peer pressure.
- We’re unaware of the effects that sugar has on our body.
What I mean by passive peer pressure is that because someone you know and trust is doing it in front of you, you’re more likely to think it’s okay to do as well.
The problem with these beverages is that they’re normally PACKED full of added sugar, which we know can significantly increase the risk of obesity and other dangerous diseases.
When choosing to cut out soda, this also means those containing artificial sweeteners. The chemicals that are added to foods in order to make them sweeter aren’t doing anything good for your body.
Not only are these chemicals not doing you any good but they’re also helping you to cling to your sweet tooth, which can come back to bite you in the long run.
When you first remove soda from your diet, try replacing it with soda water and some fresh lemon juice to add
Take control and quit sugar for good! I know you can do it!
2. Don’t Shop When Hungry.
Something we’ve all done, and I think we can all agree is dangerous not only to our
Anyway, we’ve all been there before.
When we’re hungry, we tend to buy more expensive and unhealthy options in the store. Also, the “SALE” sign seems to be A LOT bigger and brighter… keep walking.
The best way to avoid this is to do your shopping after your main meals, and y
The alternative is to write a strict list and don’t deviate from it.
After some time, you will find that the foods you once craved don’t call to you anymore. It’s one of the perks of conquering the addiction to sugar.
3. Read Food Labels.
Sugar is hidden from us in many different ways. Not all sugars on an ingredient list will be as clear as “sugar”, so you’ll have to check the nutritional label as well. Take a look under “carbohydrates to see exactly how much sugar the food contains.
It has many different names nowadays. Here are 61 names of sugar you may not know yet.
The good thing about supermarkets is they have so many different brands to choose from. Look for the brands that have “no added sugar”.
4. Don’t Fall For “Low-Fat” Foods.
Almost all low-fat foods have added sugars to compensate for the reduced fat.
A common myth is that ALL fat is bad and that you should always buy low-fat or reduced-fat products.
The low-fat options have the fat removed which takes away a whole heap of
The low-fat options may actually be worse for you than the full-fat versions. Next time you’re at the supermarket, take a look at the difference between the full-fat and low fat options.
This myth about fat, as well as many more, are explained in our BHL Fat Loss Program which helps women to lose weight effectively by creating healthy habits that last a lifetime.
You can check it out here: BHL Fat Loss Program.
5. Throw Away Your Sugar.
Another way to quit sugar for good is to literally go through your house and throw out all of your sugar.
Easier said than done, right?
How this method works is simple. Whenever you feel the need to snack on a chocolate bar, or get your sugar fix, you won’t have anything to reach for.
When this time comes, be mindful of how you’re feeling and you will realise that it’s the sugar addiction talk. Go for the carrot sticks instead of the chocolate bar.
Now, if you to add sugar to your coffee, tea, giving it up is going to be difficult at first.
The first time I didn’t have sugar in my coffee, I didn’t finish it because it tasted so bitter. After a week or two after removing sugar from my diet, I didn’t actually mind the taste, and continue to drink it black, no sugar.
Rip it off like a band-aid. The more you think about it, the worse it will get.
6. Increase Your Protein And Healthy Fats.
Tip number 6 to quit sugar for good is to increase your protein and healthy fats intake.
Eating processed carbohydrates and sugar-filled foods make your body crave more sugary foods, it’s a
Changing your diet to include more protein and healthy fats will keep you feeling full for longer, meaning you’ll be less likely to reach for a quick sugar fix. Not that you’ll have anything to reach for after step 5… right?!
Healthy fats include:
- Chia seeds
- Fatty fish
- Extra virgin olive oil
- Dark chocolate
Yes, dark chocolate is healthy, but make sure it doesn’t have any added sugars or other baddies.
An easy way to get in a little extra protein is to use a protein powder. You can get plant-based proteins and whey proteins to mix with a smoothie, or use to bake (don’t forget to read the labels).
I usually have a protein shake mid-morning with some coconut milk and few raspberries mixed in for extra flavor and antioxidants. It’s a great energy booster if you’re feeling a bit flat!
7. Eat Nutrient Dense Foods.
Nutrient dense foods help to fill you up so you don’t have sugar cravings right after a meal, much like healthy fats and protein.
- Green leafy vegetables
- Dark chocolate
Not only will these foods help you to quit sugar for good, but they also come with a huge amount of health benefits.
They provide our body with vitamins, minerals and other food nutrients it needs to protect against disease and maintain a healthy weight.
Try choosing whole foods rather than packet foods. Generally, they contain less sugar and are much more beneficial for your body.
Here is a List Of Whole Foods you can check out.
8. Swap To A Natural Sweetener.
If you can’t shake that sweet tooth just yet, don’t stress. There are a few natural sweeteners that can suppress your hunger for sugar.
Stevia is a shrub that is used as a natural sweetener and is 200 – 300 times sweeter than sugar. It has next to zero calories and is an excellent alternative for people who want to quit sugar for good.
You can get your hands on All Natural Stevia Powder with no nasty additives here.
9. Remember Why You’re Quitting Sugar For Good.
Every time you are about to order a dessert, soda or buy sugary foods, think about why you want to quit sugar for good.
What is the reason? Think about why you started.
Is it because you want to lose weight? Or reduce your risk of serious diseases? Or simply to become a more healthier versions of youself?
Always remember what your goal is, and don’t let a 30-second sugar indulgence from donuts ruin two weeks of hard work.
You can do it!
Ready To Quit Sugar And Lose Weight?
The biggest problem most people face when trying to lose weight is not having a step-by-step plan to help you progress.
If you are looking for additional tips and an actual plan to help you lose weight, our BHL Fat Loss Program is a great place to start.
It’ll show you exactly how to melt away stubborn fat fast with a step-by-step meal outline, low-impact workout plan, and much more.
You can check it out by clicking here.
The most difficult part of losing weight is starting! So get started on your journey today!
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