4 Simple Ways to reduce your sugar intake : Kicking the sugar habit is simpler than you might imagine, but that doesn’t mean it’s easy. If you’re already a slave to your sugar cravings, your sweet tooth might put up a fight.
So, what gives?
If you’re reading this, then you most likely have experienced intense sugar cravings at one point in time – maybe on a daily basis.
But cutting on sugar is worth the sweat. Excess intake can take a toll on your health. Daily consumption has been linked to soaring levels of obesity, diabetes, cancer, heart diseases, and a host of other health issues.
In today’s post, I’ll be sharing with you some of my best guidelines on how to reduce sugar intake without going cold turkey—we all know that that approach doesn’t work since it’s unrealistic and unattainable in the long run.
Let’s get started.
No Sugary Drinks
The first step I’d recommend to anyone who wants to reduce their sugar intake is to boycott sugar-sweetened beverages. Though it’s a small step, it’ll have a significant impact on your diet.
Why it’s the case?
A can packs in more of the limited for added sugar in one day. For instance, a 12-ounce of soda has roughly 8 to 10 teaspoons of sugar. That’s 130 to 150 calories from sugar alone.
Don’t simply take my word for it. Research reported in the American Journal of Public health found a strong link between sweetened drinks intake and an increased risk for heart obesity, heart diseases, diabetes, and other health issues.
Instead, opt for non-sweetened tea, coffee, sparkling water, or simple plain water. Add flavor to plain water by tossing in some cucumber, mind or fruit then letting it sit overnight in the fridge.
Remove Sugary Items from your Sight
You’re more likely to reach for a treat when you have that bag of chips or chocolate bar at arms reach. Stop yourself from falling into that trap.
Research revealed that subjects who keep junk food at home find it harder to lose weight or keep a healthy weight. No secret.
Go through your fridge, freezer, and cupboards and throw away every junk, high-sugar, items you find there. That means saying goodbye to pop tars, chocolate cookies, soda, candy, and the rest.
Load up Your Pantry with the Good Stuff
Once you declare your kitchen a junk-free zone, it’s time to fill it up with healthier alternatives.
Doing this will not only keep your sugar cravings at bay; it’ll also help you meet your daily nutritional needs. Nature, after all, abhors a vacuum.
Here’s a list of my favorite snack options:
- Low-fat yogurts
- Nuts with no added sugar or sold
- Dried seaweed
- Prechopped veggies.
Water is key to life. It flushes toxin out of your body, gives you more energy, keeps your skin healthy, and ensures proper function at the cellular level. But that’s not the whole story.
Reaching for water before a meal can also reduce the amount you eat afterward, according to research.
Make it a rule to drink at least 8 to 10 cups of water daily. Drink more during the summer and/or intense training day.
Also, next time you get cravings, try drinking some water and then wait 10 to 20 minutes. Your hunger pangs might disappear.
There you have it. The above diet guidelines are all you need to start cutting on sugar intake without starving for death. All you need to do is to slowly introduce these changes to your lifestyle. The rest is just detail.
Please feel free to leave your comments and questions in the section below.
In the meantime thank you for dropping by.
Keep eating healthy.
David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.
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