Week 3: Stop the Sugar Cravings|
Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!
This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water. Take a hot bath or get lost in a good book. Typically any craving will pass if you wait it out long enough. But it's important to begin understanding the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you're craving something sweet or a specific sugary food, use a distraction technique.
The first week of saying no to sugar will be the hardest, but the more diligently you stick to your plan, the better you'll fare in the end. Even a tiny taste of sugar during this time period can lead to setbacks.
After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a mint tea or piece of fruit instead of juice and candy.
Week 4: Game Plan for Life
Now that you have yanked that sweet tooth, it's time to devise a plan to prevent a sugar addiction relapse. Although sugar isn't necessary for health and it's perfectly fine if you want to continue avoiding it, it probably isn't realistic for most people to avoid all forms of sugar forever.
So if you want to allow a little sweetness back into your life, that's OK. Moderation is key. Don't let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn't be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.
If you slip up, don’t beat yourself up over it. Accept your action and decide to make a better decision next time and move on. Continue to experiment with your new, healthy foods and recipes. You'd be surprised at how many ways you can make treats healthier and use far less sugar than a recipe suggests.
And remember: It generally takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it.
This article has been reviewed and approved by SparkPeople's nutrition expert, Becky Hand, M.S., Licensed and Registered Dietitian.
The Journal of the American Medical Association. Welsh JA, Sharma A, Abramson JL, Vaccarino V, Gillepsie C, Vos MB. "Caloric Sweetener Consumption and Dyslipidemia Among US Adults," Accessed August 2011. www.jama.ama-assn.org.
The Journal of the American Medical Association. Schulze MB, Manson JE, Ludwig DS, Colditz GA, MJ Stampfer, et al. "Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women," Accessed August 2011. www.jama.ama-assn.org.
United States Department of Agriculture. "USDA Database for the Added Sugars Content of Select Foods." Accessed August 2012. www.usda.gov.
WebMD. Kam, Katherine. "The Truth about Sugar," Accessed August 2011. www.webmd.com.
Breaking Your Sugar Addiction
The 4-Week Plan to Stop Sugar Cravings
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