Getting rid of sugar addiction in 4 steps

1. Make a plan for a month (or more)

There is more and more that sugar is addictive. But even if you cannot live without sweets and are used to sugar, then do not despair.

Many will try to convince you that getting rid of addiction is very difficult because of the influence of hormones and neurotransmitters on the brain. But this position does not give confidence. In fact, with the right approach, you can get rid of your sugar cravings. I have helped many women with great success.

The best plan is to try to transition to the new diet smoothly, step by step, giving your body and taste time to adapt.

In deciding to give up sugar, people make the mistake of wanting to be perfect right away, and from day one they completely eliminate sugar from the menu. This method may work for people with overly strong addictions, but experience with moderate addictions has shown that a humane, gentle approach works much better.

Trust that you can handle it, and promise yourself to give your best in a period of time that you think is realistic.

2. Find the number one sugar source in your diet

Think about what you eat and drink and find the main source of sugar. Prime Suspects: Soda and beverages you add sugar to, baked goods.

Maybe you drink a lot of ready-made fruit juices, buy liters of lemonade, maybe put four tablespoons of sugar in each cup of tea, or snack on sweet yoghurts and desserts all the time. Or maybe you eat cookies or muffins all day.

When it's clear to you what needs to be removed from the menu, make a plan. If you drink tea with three tablespoons of sugar, reduce the amount gradually, so that after a week you can drink with two. A week later - with one.

If you drink 4 liters of soda a week, skip two glasses in the first seven days, then again and again. The gradual withdrawal will not cause you any discomfort.

To be successful, you need to maintain an enthusiasm to forget about sugar, not constantly think about your deprivations, or dwell on your own imperfections.

3. Choose natural products

Of course, the choice of convenience foods and ready meals is huge. And sugar hides in cakes, cookies, ice cream, popcorn, dryers, muesli, bars, condiments, sauces and spices.

Low-fat foods are often advertised as healthy, but they are often highly processed too, and instead of fats, they contain sugar or sweeteners.

Gradually replace prepared foods and convenience foods with natural products. Preparing your own meals will help you significantly reduce your sugar intake in the long run. Proceed in this direction for 30 days using the same phased transition as before.

4. Fight addiction with sleep

Every time sugar addicted people say they need to eat six times a day, I ask how many hours a day they sleep. And often it turns out that no more than six.

How is sleep related to sugar? Resting will help you cope with addiction in the same way that sweets helped you get it.

There are many studies that a lack of two hours of sleep (and you need to rest 7-9 hours a day) leads to food addiction. Teens who sleep less are twice as likely to consume others, and this leads to high-calorie foods in adulthood.

Therefore, to eat less sugar and overcome your addiction, you need to get enough sleep.