What do obesity, heart disease and diabetes have in common? They can all be a result of consuming too much added sugar.
According to ChooseMyPlate.gov, added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.
Added sugars are referred to by many different names with the most common ones being fructose, high fructose corn syrup, molasses, maltose, and dextrose.
These added sugars are found in some of your favorite foods include cookies, cakes, soft drinks, donuts, ice cream and fruit drinks.
With so much added sugar at your finger tips it can be quite difficult to kick the habit. To make things a little easier we have complied a list of 5 things you can do to kick your sugar addiction.
Don’t Completely Eliminate Added Sugars
If you try to go cold turkey and completely eliminate added sugars you will only intensify your cravings for it.
The best approach is to focus on moderation. Its okay to enjoy your favorite foods as long as you don’t go overboard.
For example, its okay to enjoy your favorite chips. Just don’t eat the whole bag in one setting.
Opt For Something Natural
You can still satisfy your sweet tooth without reaching for a bag of cookies. Naturally occurring sugars, the kind found in fruits and vegetables, can be just as satisfying added sugars.
So instead of reaching for a bag of chips or cookies, reach for an apple or orange. Doing so will make it a lot easier to kick your sugar addiction without feeling deprived.
Know Your Limits and Make Adjustments
The key to everything is moderation. That’s why its so important you know your limits. If you know chocolate chip cookies are your weakness don’t eat out of the package.
Instead take out 5 cookies and place them in a sandwich bag. When you are ready to eat them you can eat out of the bag. Once they are gone that’s it.
Since they are out of sight you will be less likely to keep grabbing for one more.
Knowing your limits and making adjustments will make this process a lot smoother. It will also prevent you from being caught off guard and consuming more added sugar than you anticipated.
Learn How To Control Your Emotions
Emotional eating is without a doubt the biggest reason people overindulge on high sugar foods. When you are happy, sad or glad you will notice your desire for sugary foods increases.
If you don’t learn how to control your emotions you will eat everything in sight without even realizing it.
One of the best ways to keep your emotions in check is through exercise. Anytime you exercise your body releases endorphins.
These endorphins, also referred to as the feel good hormone, will give you a natural mood boost that will ward off your desire to binge on that bag of chips.
Get Plenty of Rest
Yes sleep plays a major role in how well you deal with sugar cravings. When you are fatigued due to a lack of sleep you will be more likely to grab for the sugary foods in search of a quick burst of energy.
On the other hand, when you get plenty of rest every night your desire for such foods will lessen. When you wake up rested you will have a natural boost of energy that empowers you for the day ahead.
It is recommended you get a minimum of 7 hours of sleep a night. In order to make this happen you will more than likely need to create a nightly routine.
If your bedtime is 9pm you should start winding down an hour earlier. Turn off all electronics and start making the room as dark and comfortable as possible.
One of the biggest reasons people aren’t getting enough sleep is because they spend so much time on their mobile devices.
You don’t need your laptop and cell phone in the bed with you. Place them in a location on the other side of the room so you won’t be tempted to look at them in the middle of the night.
You should also try to stick to the same schedule during the week.
Being addicted to sugar is a serious matter. It is one of the main reasons there is an obesity epidemic in America and other parts of the world.
The good news is you can do something about it. And while it won’t be easy, we guarantee it will be one of the best things you do for your health.
Remember you don’t have to completely eliminate your favorite sugary foods from your diet. The key is moderation and knowing your limits.
Its okay to enjoy a donut or two once a week. As long as you make healthy food choices 80% of the time you will be just fine.