How to reduce your sugar intake in 3 easy steps
Before we look at how to reduce your sugar intake, let’s look at how many products have sugar in them.
Sugar is addictive and not particularly good for us and has become a bit of a wolf in sheep’s clothing! I just typed ‘sugar’ into the search box of a well known supermarket online grocery store out of curiosity. What appeared were actual bags of sugar, sugar alternatives, sugar-free products and of course a sugar bowl.
The sugar-free products are interesting as the manufacturers obviously know people are on to them and have come up with sugar-free versions of their products for people who don’t want to consume masses of sugar.
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What’s frustrating is how we are led by supermarkets and manufacturers to buy what they want us to buy. Take this online grocery shopping. It is very useful that we can clearly see how much in money each product is by 100g compared to others. And of course price is important, but what about showing the sugar content per 100g? To enable us to make informed decisions without being investigators during our weekly shop.
I don’t know if you’ve noticed but most sugary products come in brightly coloured packages. This is another sneaky trick that companies use to play on our minds as colour appeals and distracts. There is an incredible amount of psychology in colours and marketing!
Come out come out, wherever you are
I recently asked on Facebook what products people thought had a high amount of hidden sugar in them and the replies were well educated. Here are some of them:
- Ready meals
- Fruit juice
- Children’s yoghurt and fromage frais
- Tomato ketchup
- Stir fry sauces
- Breakfast bars
- Low fat products
Next time you are thinking of buying something just sneak a look at the sugar content, you might be surprised!
Go sugar-free with Hypnosis
So you probably know that sugar is bad for you and want to cut down your sugar intake or maybe even want to go sugar-free I’m going to give you some insights on how you might do this.
A few years ago, with my Hypnotherapist hat on, it occurred to me that sugar was a lot like other addictions of smoking, food, shopping and gambling. There was the thought process of wanting it and the physical process of craving something addictive. As I treat both these aspects when I help clients give up smoking or lose weight, I applied similar processes and developed a unique ‘go sugar-free’ programme.
I tested this programme myself first and didn’t eat processed sugar for a year. I felt amazing. My energy levels were stable, my sports performance was tip-top and I felt so good. Since then many clients have been through that programme with me face to face in Sussex and on Skype. They have reduced or stopped their sugar intake.
If you just want to reduce your sugar intake yourself, here’s my three top pieces of advice.
1 – Don’t have sugar with sugar with sugar
When you crave sugar you want the sweet taste, the energy rush or maybe a brief escape. So you really don’t need to overdo it. If you are having a chocolate bar, or some sweets, you don’t need a sugary drink with it. Let the one ‘sugar fix’ settle in and see how you feel.
Savour the thing you are having, eat it in small bites or nibbles and take your time. Your taste buds are looking for it, they want it to taste, but this doesn’t mean having 2 or 3.
You can have the pleasure without the need to overdo it, getting high on sugar and beating your insulin up.
2 – Discover the sweetness of nature
Once to start to have less sugar, you will be amazed how sweet everything is! Nature really did give us enough sweetness in fruit. Now word of caution here as any form of natural sugar including maple syrup, honey, agave syrup, or fruit will impact our blood sugar levels. But when compared to sweets full of E numbers or chocolate and biscuits which also have lots of fat and preservatives, fruit is a better choice.
Rediscover your fruity side with exotic fruit salads, juicy berries and crunch apples. Pineapple is so delicious too and anti-inflammatory.
If you are really serious and have gone sugar-free and you have a serious craving, a nice dried date can really sort that out!
3 – Keep a sugar diary
Remember earlier I mentioned the thought process of wanting it and the physical process of craving something addictive? Well, many sugar cravings are driven by an emotional need.
What will often trigger eating a sugary snack is something that stirs you emotionally like a stressful situation which you ‘eat your way out of’ as a distraction. Or maybe an unpleasant encounter with someone. A really common one is tiredness. If you keep a diary for one week, noting what you want to eat or do eat and HOW YOU FELT when you ate it (or nearly ate it) you will definitely see some themes! Try to think of strategies to avoid those triggers.
Get Your Free Sugar Diary Worksheet Here:
sugar-diary <—- right click and “save-as” to your desktop
If you have any questions or comments please do get in touch in the blog comments or on Facebook.
If you want to go sugar-free, it only takes 4 sessions of Hypnotherapy so get in touch for your appointment in person in Sussex or Worldwide on Skype.