8 Easy Ways to Break a Sugar Addiction

 

how to break sugar addiction
How to Break a Sugar Addiction

Source: Pixabay

 

Do you know eating a lot of sugar can increase your chances of dying out of heart disease? That’s right! Research has shown that consuming too much of the sweet stuff can give you a quick visa to “Ghostland.”That is why you must do whatever it takes to break a sugar addiction, if you are “imprisoned” by this habit.

“How can I break a sugar addiction?” you may be asking. I want to show you ways in which you can overcome that addiction and live a healthy life.

It all begins in the morning.

1.    Do Not Skip Breakfast

You are more likely to crave for a bar of candy or a bar of chocolate when you skip breakfast. Therefore, to break an addiction to sugar, make sure you eat the first meal of the day. Start your day with a nutrient-rich diet. You may choose to eat a bowl of corn porridge, oatmeal, or wheat with a few slices of bread and slices of oranges, pineapples, or bananas.

2.    Do Not Buy Sugar

Omit sugar from your shopping list. When you get to the shop, intentionally avoid the section where sugar is sold, if you want to break free of a sugar addiction. If you have to go where sugar is on sale, say to yourself, “I am determined to break this sugar addiction. I will not look at the sugar on the shelves and I will not buy it.” Motivate yourself and discipline yourself mentally and it will keep you from growing weak as well as strengthen your resolve not to buy the sugar.

3.    Substitute a Fruit for Sugar

Keep a bowl of fresh fruits, preferably sweet fruits such as bananas or mangoes, by your bedside. When you wake up in the night and feel as though you want to eat sugar, peel one of the bananas and eat it or drink the juice of a mango. Continue with this habit. You will see that with time you will get so used to eating a fruit instead of eating sugar that you will not crave for sugar anymore. This is one great way to break a refined sugar addiction.

4.    Add Milk to Your Diet

One thing you can do to break a severe sugar addiction is to consume milk because studies have shown that a protein found in milk increases the amount of serotonin your body releases, when you drink milk. Serotonin can help you to “feel good” just as sugar makes you feel good when you consume it.

5.    Do Not Make It Easy to “Fall”

Do not make it more difficult to break sugar cravings by keeping sugar in the fridge or cupboard in the kitchen. If someone else in the house likes eating sugar, let that person keep the sugar in his or her room. Instead of sugar, keep fruits and vegetables in the kitchen.

6.    Boost Your Power to Say “No” to Sugar

You will need to exercise a lot of self-control, if you want to break sugar cravings once and for all. It requires that you learn to strengthen your willpower.

How do you boost your willpower to resist the urge to eat sugar?

  • Take life one day at a time. When you are able to avoid eating sugar for a day, congratulate yourself at the end of the day and make confessions such as “I will succeed tomorrow too” to help you keep focused on your aim.
  • Research has shown that developing good habits can help you to develop a stronger will. Therefore, develop positive habits such as reading whenever you are bored. Furthermore, throw yourself into household chores whenever you start craving for sugar. Clean the carpet, paint the flower vases, or mow the lawn. Occupy yourself till the cravings subside.
  • Remind yourself of the consequences of eating sugar, every day. This will give you the motivation you need to continue saying “no” to sugar.
  • Remind yourself of the benefits of breaking the sugar addiction, often. It will help you to persevere and that will make the will to succeed grow stronger in your spirit.

7.    Be Accountable to Someone

Reach out to somebody you love and trust, such as your wife, boyfriend, or child, whenever  you are alone in the house and feel as if you want to eat sugar, if you want to break the addiction of sugar. If that person is in the house, spend time talking to the person until the craving subsides. On the other hand, if the person is not available when the craving for sugar attacks you, call that person and talk to him or her. This will give you the assurance that you have the support of people who love you and want the best for you and that will encourage you to keep on fighting.

8.    Pray

God can help you to break your addiction if you still struggle after you have done all that you can do. The Bible says in Psalms 146 : 7 that, “The Lord sets the prisoners free.” He can help you to control yourself so that you can break your addiction to sugar.

All it takes is for you to pray in faith. Pray a prayer such as, “Dear God, I know the harm sugar does to a person. I am addicted to sugar but I want to break this addiction. Please help me to control myself. I have been trying for some time but I fail every time I try. However, I know you can do the impossible. I know you can help me to beat this addiction. Please give me the strength to break the sugar addiction and also the fortitude to stay free forever after I have overcome this addiction. Amen.”

Conclusion

If you want to break a sugar addiction, you must start your day with a nutritious meal, keep sugar away from the house, make changes to your eating habits as well as boost your willower. In addition to these, seek Divine assistance too. Doing these things will help to set you free forever so that you do not take an early trip to “Ghostland”.

Related Articles:

6 Smart Ways to Cut Sugar in Your Diet

How to Prevent Gestational Diabetes

8 Smart Ways to Prevent Cancer with Diet

4 Intelligent Ways to Prevent Type 2 Diabetes

6 Foods That Prevent a Stroke

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

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6 Pleasant Ways to Rid Yourself of Back Fat

Pix. 1. Although it is difficult, it is possible to rid yourself of back fat

rid of back fat

Source: Pixabay

 

The back is one of the areas of the body where it is very difficult reduce fat. However, with a regimen of targeted exercises and proper dieting,  it is possible to rid yourself of back fat so that you can look great and attractive.

1.    Do a Lot of Cardiorespiratory Exercises

Cardiorespiratory exercises are very effective in getting rid of back fat. Rowing and swimming, for example, can help you to burn calories. In addition, they can leave you with stronger back muscles. Apart from the two exercises mentioned above, bicycling, rope jumping, jogging, running, brisk walking, dancing, and playing soccer will all help you to reduce the overall weight of your body and as a result the amount of fat in your back will decrease.

To get the best results from these exercises, try to exercise for at least 100 hours in a week.

2.    Do Intensive Exercises

Do high intensity exercise for about 20 minutes and then lower the intensity of the exercise for about 10 minutes. So, for example, jump your rope at a frantic pace for the first 20 minutes, continuously. After that, jump your rope at a pace at which you will feel comfortable.

3.    Workout to Get Rid of Back Fat: Back Strengthening Exercises

You can do this exercise easily at home. All you need is to set aside about twenty minutes so that you can go through with it.

  1. Lie flat in a prone position on the floor of your bedroom. If you do not feel comfortable lying on the bare floor, spread a mat on the floor and lie on the mat.
  2. Put your hands at the back of your head.
  3. Try to lift the upper part of your body and your legs off the ground. Raise them as far off the ground as you possibly can.
  4. Repeat it 15 times and relax.
  5. Continue doing this exercise for about 20 minutes.

 

4.    Use Dumbbells

Pix. 2. Using dumbbells can help you rid yourself of back fat

rid of back fat

Source: Pixabay

 

Using dumbbells to exercise is one of the ways you can rid yourself of back fat.

  1. Put a dumbbell in each hand. Lift them up to the level of your shoulders. Your palms should face forward.
  2. Extend your hands above your head until they are straight.
  3. Bring the dumbbells down again slowly until they reach your shoulder level.
  4. Repeat 20 times.

 

5.    Eat Fruits and Vegetables Every Day

Fruits and vegetables are low in calories and, moreover, they contain a lot of nutrients. So, they are good foods to consume if you want to lose weight in any part of your body. You may choose to eat a slice of orange or watermelon in the morning. When you are eating your rice and stew, about half of the plate should contain sliced cabbages, lettuce, spinach, cucumber and so on.

6.    Eat Foods That Will Satisfy You

When you feel hungry often, you will satisfy that desire and as a result gain weight, and so the amount  of your back fat will increase. However, when you eat foods that keep you satisfied for long periods of time, you will be able to reduce the number of times you eat in a day and so you will not gain back fat.

  • Cut sugar from your diet.
  • Eat oatmeal or wheat porridge with bread and a slice of orange for breakfast.
  • Consume healthy fats such as olive oil, avocados, nuts, and seeds every day.
  • Eat bran bread, unpolished rice, and wheat.
  • Citrus fruits contain fiber and can keep you satisfied for long periods of time. Therefore, eat a tangerine or grapefruit or orange a day.
  • Eat proteins such as rabbit meat, beans, duck meat, chicken (without the skin) with starchy carbohydrates (cassava, potatoes, yams), nuts, legumes, and whole grains.

 

Conclusion

Adopting a lifestyle which involves targeted exercises and eating the right amounts of the right foods and working at your goal in an effective manner can help you lose weight and, as a result, rid yourself of back fat.

 

You might also like to read about exercises you can do at home and at work as well as how to prevent type 2 diabetes and how you can use ankle weights to exercise.

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

Exercise You Can Do at Work

Pix. 1.  Lifting a weight is one exercise you can do at work while sitting at your desk

exercise you can do at work

Source: Pixabay

 

Whether you are a CEO, Company Director, Secretary, Writer, IT person and so on, there is an exercise you can do whilst at work to help you deal with boredom, frustration, or a heavy workload. In addition, doing these exercises will help you to look and feel better as well as make you think better on the job.

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Next time you go to the office, or settle down to work, try these simple exercises.

An Exercise You Can Do at Work at Your Desk

If you are a secretary or you use the office telephone a lot, one exercise you can do at work is to lift weights with your free arm. You can lift the office telephone, a paper weight, or the telephone directory. Alternatively, buy  a three- pound weight and keep it near the telephone. Anytime you are not occupied, lift the weight a number of times. Be sure to use alternate arms. As time goes on, gradually increase the number of repetitions and the heaviness of the weight.

An Exercise You Can Do at Work Sitting

One can do the following exercise while seated comfortably in his chair at the office or place of work. It is very easy to do and will take you just a few minutes to finish.

  1. While seated in your chair, lift your weight straight up to the level of your chest.
  2. Keep it there for 5 seconds and then lift it towards the ceiling.
  3. Bring the weight down behind your head as far as you can comfortably reach.
  4. Swing the weight straight out to the side, then make several circles with your arm. Move your arm forward first, then backward, moving from the wrist.
  5. Swing the weight straight out to the side, then forward to touch your chest.
  6. Slowly lower the weight sideways and touch the floor with it.

This exercise will help to condition and tone the upper part of your body.

An Exercise You Can Do at Work While Standing

You can do this exercise against your desk, or any other piece of furniture in the office which will not move when you exert pressure on it:

  1. Stand about four feet from your desk and breathe in deeply. Then, lean towards your desk and place your hands on the edge and then, subsequently, breathe out slowly. Make sure you rest your hands about a shoulder-width apart.
  2. Straighten your entire body.
  3. Breathe in again slowly and bend your arms to lower your body in one piece.
  4. Breathe out as you use your arms to push yourself up again.

This exercise will tone and strengthen the muscles of your lower forearm and the upper body.

An Exercise You Can Do at Work to Relieve Stress

Pix. 2.  A simple exercise you can do at work to relieve stress

exercise you can do at work

Source: http://www.shutterstock.com

 

While you are waiting to go for an interview that will determine whether you can get the promotion you have been working so hard for, or when you feel overwhelmed by the load of work on your desk, or when you find yourself in any stressful situation at work:

  1. Clasp your hands behind your back. Make sure your arms point towards the floor.
  2. Breathe in deeply while simultaneously pulling your shoulders back and your chest up.
  3. As you breathe out, bend slightly forward, then raise your arms as far overhead as you possibly can.
  4. Push your head towards your knees and try to get it as close as possible to those joints. Bend your knees slightly so that you do not experience strain.

You will be amazed at what this exercise will do for you. It will invigorate you immediately so that you can face whatever challenge you want to deal with. Furthermore, it will release tension and stiffness in your neck and shoulders so that you will feel more relaxed.

A Simple Exercise You Can Do at Work

While talking on the phone to your business partner, superior, or subordinate, roll your shoeless feet back and forth on an empty bottle. Use a ridged bottle because it can effectively massage the soles of your feet and stimulate good blood circulation in your feet.

You may use any other ridged object which can be rolled for this exercise. The advantage of doing this exercise is that it will relax your feet as well as increase circulation to that part of your body.

A Quick Exercise You Can Do at Work

The following exercise will help your body to get rid of tension as well as help you to conserve energy so that you can be more productive at work. Furthermore, this exercise will help your mind to remain clear so that you can be mentally sharp to do your work.

Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.

As you relax each part of your body, concentrate on the feeling of relaxation.

Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

  • Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.
  • As you relax each part of your body, concentrate on the feeling of relaxation.
  • Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

 Pregnancy Exercise You Can Do at Work

If you are pregnant, you might consider doing this exercise early in the morning before you start work or during the lunch break:

  • Sit well forward in your chair with your feet and knees well apart.
  • Place your hands on the side of your knees.
  • Rock forward, hollowing your back and pressing your knees outwards with your hands.
  • Rock backwards, rounding your back and letting your knees relax.
  • Do this exercise slowly as though you are in a rocking chair.

This exercise will help to stretch your pelvis and also help to prevent gestational diabetes.

Conclusion

Whether you are sitting in your chair at work, standing in the office, waiting for your next assignment, or pregnant, there is an exercise you can do at work to enhance your ability to perform better at your job.

Start your day or end your day with one of these exercises and you will feel great. In addition, these exercises will help prevent some diseases.

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

 

6 Easy Exercises You Can Do at Home

exercises do home
Exercises You Can Do at Home

 

Source: Pixabay

 

You know exercising is good for your body, right? However, you may not have the time to go to the gym regularly, play tennis with your friends on weekends, or go jogging frequently.  Well, there are exercises you can do easily at home to keep you in great shape mentally and physically and also to  help you get rid of pains in your body.

These exercises are simple to do and easy to practice. You can do them conveniently early in the morning before you start your household chores or go to work or late in the evening after close of work.

Are you ready to learn about these exercises? Then let’s get started.

Exercises You Can Do at Home Whilst in Bed

Sometimes you lie in bed and you can’t sleep, right? And then you start thinking about all your exs and how badly they treated you or that exam you failed or all the bills you have to pay or your boss who treats you as if he thinks you have leprosy and who you want to shoot with a surface-to-surface missile, right?

Well, you do not have to let such thoughts torment you in bed and keep you from enjoying a good night’s sleep. There are a variety of exercises you can do at home whilst in bed to make sleep enfold you in its arms, cuddle you, and put you to rest so that you can forget about your worries for a while.

Exercise 1

  1. Whilst lying in your bed, stretch your arms straight over your head.
  2. Stretch your head and shoulders up.
  3. Stretch your heels down.
  4. Then, twist your left hip over as far as it can go while your shoulders stay on the bed.
  5. Relax and twist your right hip in the same manner.
  6. After twisting your hips, keep your hips on the bed and twist your left shoulder to the right. Stretch hard.
  7. Relax and twist your right shoulder. Stretch hard again and relax.

Exercise 2

  1. Lie on your back and stretch out at full length (as if you are a frog that has just died!).
  2. Place your hands behind your head and bend forward as far as you can.
  3. Then fall back onto the bed, breathe in deeply and exhale slowly through your mouth.

You will feel very relaxed after these exercises and you can transition smoothly into the land of dreams and possibly have a dream in which the most handsome or beautiful person will marry you. Make sure you do not wake up when you are having this dream! And remember to invite me to the wedding!

 

Exercises You Can Do at Home to Limber Up the Back and Shoulder Muscles

The exercise below will help warm your body up so that your body can handle the tough challenges of the day. Moreover, this exercise will help to make your back and shoulder muscles more flexible. The basic idea of this exercise is to arch your back as high as possible.

Ready to go? Then this is what you must do:

  1. First of all, put a mat on your bedroom floor.
  2. Lie flat on the mat, knees bent, feet flat.
  3. Push yourself up on your hands and feet and arch your body as high as it can go.
  4. Fall back on the mat.
  5. Repeat the exercise 10 times.

 

Condition Your Abdomen

A man with a pot-belly visited his friend. Whilst the man sat chatting with his friend, the friend’s child walked into the room, climbed into his father’s lap, and started staring at the man’s protruding abdomen. He kept staring at the pot-belly and finally asked, “Uncle, when are you going to have the baby?”

You don’t want little children to think you are pregnant, do you? The following exercise will help you to condition your abdomen so that you can have a flat stomach, or get rid of your “pregnancy” if you have a pot belly. If you are a woman, doing this exercise will give you a flat stomach so that you can look attractive and attract a guy or keep your current boyfriend.

To do this exercise:

  1. Lie flat on a mat on the floor of your room.
  2. Push your two legs slightly off the ground.
  3. Keep your arms outstretched (as if you are preparing to give your lover a warm hug!) but with your palms flat on the floor.
  4. Hold your legs up for a count of 10. (Think of a wonderful scene, such as having a swim in the sea, as you count).
  5. Lower your legs slowly so that there is some movement.

 

Exercises You Can Do at Home with Dumbbells to Develop Your Deltoid Muscles

The deltoid muscles are muscles found in the upper arm. You can make these muscles grow stronger by using dumbbells to do a variety of exercises, two of which I want to share with you here.

To Develop the Back Deltoids

  • Place 10 pound dumbbells in each hand.
  • Bend your body forward at a 90-degree angle, arms hanging down.
  • Breathe in deeply and lift the weights laterally to a point at shoulder level.
  • As you breathe out, lower the weights to the starting position.
  • Repeat the exercise 15 times.

 

To Develop the Front Deltoids

  • Begin the exercise with a 10 pound dumbbell in each hand.
  • Hold the weights against the front of your thighs.
  • As you inhale lift the weights slowly in a frontal arc until they are directly overhead.
  • As you exhale, lower the weights to the starting position.
  • Repeat the exercise 10 times.

Conclusion

These are a few exercises you can do at home to keep yourself in great shape and also to help you prevent some diseases. You may also choose to use ankle weights to exercise whenever you have the opportunity. In all of this, the important thing is to discipline yourself so that you can make exercising a habit. It is when you are able to establish an exercise routine that you can enjoy the wonderful benefits of exercising.

If you are a woman, then you must know that exercising can help you prevent some diseases when you are pregnant.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

4 Intelligent Ways to Prevent Type 2 Diabetes

how to prevent type 2 diabetes
How to Prevent Type 2 Diabetes

Source: Pixabay

 

It is a Serious Problem

According to the CDC, nearly 95% of all diabetic cases in the United States are type 2 diabetes cases. You need to know about how to prevent type 2 diabetes because you can get it if you don’t live a healthy life.

In this article, I’ll show you a few things you can do to prevent this disease and live a healthy life. But first, let us look at what type 2 diabetes is, and the factors that increase the risk of developing it.

 

What is Type 2 Diabetes?

Behind your stomach is an organ called the pancreas. This organ releases a chemical, or hormone called insulin, from time to time in small amounts into your blood stream. Insulin helps your body to store the sugar from the carbohydrates and sugar you eat, and also use up that sugar.

How does it do this? After you have eaten a diet rich in carbohydrates or sugar, glucose in your blood rises sharply. The pancreas therefore releases insulin to move the excess glucose into your body cells for respiration and other functions, and this makes the glucose level in the blood to drop. Insulin also instructs the liver to store some of the excess sugar as fat.

When the level of glucose in your blood gets very low, you feel hungry. Consequently, stores of glucose are released from your liver, and the pancreas also releases lower levels of insulin.

When your pancreas produces insufficient amounts of insulin, or when your body cells no longer respond properly to insulin and allow sugar in the blood to move into the cells, sugar cannot move from your blood into the cells of your body, and it therefore accumulates in your blood and causes damage to many internal organs. You are then said to have type 2 diabetes.

Now you know how the disease is caused. How can one prevent type 2 diabetes? What should you do to prevent the onset of type 2 diabetes? It is by knowing the risk factors and living your life in such a way that you will reduce the risk of getting the disease.

 

Factors That Can Increase Your Risk of Getting Type 2 Diabetes

It is believed that type 2 diabetes can be inherited from parents and handed down from generation to generation within families.

However, certain habits and lifestyles can increase the risk of getting type 2 diabetes.

Some of these factors are:

  • Uncontrolled hypertension.
  • Eating a lot of fatty foods.
  • Eating a lot of carbohydrates.
  • Eating a lot of salt.
  • Drinking a lot of alcohol.
  • Smoking.
  • Living an inactive life.
  • Obesity.

 

So what can you do to prevent type 2 diabetes?

1.     Be Active

When your body stores excess fat around your abdomen, it can prevent your cells from recognizing and appropriately using the insulin that your body produces.

 A scientific study has shown that if you adopt an active lifestyle, you can prevent getting type 2 diabetes. Therefore, walk briskly around your house—this is a very affordable and convenient exercise you can do anytime you are not occupied in the house. Ideally, do about thirty minutes of brisk walking early in the morning before you go to work.

In addition, riding a bicycle around your neighborhood, swimming, and dancing to your favorite music are all exercises you can engage in to reduce the risk of getting type 2 diabetes. Walk to your subordinate’s office to collect that file instead of phoning him or her to bring it to your office. Use the stairs instead of the elevator when you close from work.

 

2.     Eat a Healthy Diet

Eat a lot of vegetables such as cabbage, carrots, potatoes, turnips, swedes, spinach, lettuce, cauliflower, radishes, cassavas and yams.

You should also eat a lot of fruits regularly—take at least one fruit a day. For example, you may decide to eat a slice of orange after you have taken your breakfast, or one finger of banana after your lunch, or a slice of watermelon after you have taken your supper.

Foods rich in fiber can also help you to prevent type 2 diabetes. Examples of such foods  include:

  • Brown rice.
  • Wheat.
  • Corn.
  • Sorghum.
  • Guinea corn.
  • Dried peas and beans.
  • Mangoes, apples, and tangerines.

 

Furthermore, instead of frying your food, rather consider broiling your meat or fish without salt.

Do your best to cook meals at home instead of eating canned and processed foods. Whilst you are cooking, you are forced to walk up and down for ingredients, gather cooking utensils etc. This serves as a form of exercise which can help you to burn a few calories and prevent becoming obese.

Also, avoid frying your chicken, duck, or turkey. Rather, roast it. This will reduce the amount of fat in the meat and makes it healthier for consumption.  And, eat your poultry meat without the skin which contains a lot of fat. Alternatively, choose to eat meats such as rabbit meat which is very lean meat and has a very low fat content.

 

3.     Control Your Alcohol Intake

Reduce your alcohol intake and it will help you to prevent type 2 diabetes.

In addition, limit your association with friends who encourage you to go to a bar after work for a drink. Instead, develop friendships with people who take spirituality seriously and who abstain from drinking alcohol. They will have a positive influence on you and help you to reduce your alcohol intake, or even stop drinking it altogether.

Moreover, determine to stay away from bars and wherever alcohol is sold, and go home immediately you close from work.

If you can’t stop drinking altogether, let your spouse help you to check your drinking habit. Buy the drinks and bring them home. Let your spouse keep the drinks and give them out to you when you request to have a drink. In this way he or she can limit the amount of alcohol you can put into your system.

 

4.     Don’t Smoke

If you have not started the habit, then don’t start at all. Manage your stress by meditating on happy moments you have had in your life, by praying, or by watching a comedy movie. Also, keep the company of people who hate smoking and it will increase the chances that you will never start doing it.

If you are already smoking, resolve to quit the habit. Believe that you can do it, and start the process of quitting by reducing the number of sticks of cigarette you smoke in a day. Then, pray to God to help you stop the habit. Afterwards, come up with a plan to stop it, and fight with yourself by creating a fear of getting type 2 diabetes in your mind. Read the stories of people who are suffering from this disease and never forget those stories. Read them consistently every day.  It will motivate you and inspire you to stop smoking so that you do not end up like them.

Finally, you must remember that if you want to prevent type 2 diabetes, you must adopt a lifestyle that will reduce your risk of developing the disease. That is the only way you will succeed in avoiding it.

 

 

 

 

Copyright © 2017 All rights reserved Dating Advice for Shy Guys

6 Smart Ways to Cut Sugar in Your Diet

how to cut sugar in your diet
How to Cut Sugar in Your Diet

 

Source: Pixabay

 

Many people add sugar to their diet because they want their porridge, tea or coffee to taste sweet. But eating refined or processed sugar adds to the sugar you consume when you enjoy your rice, wheat, noodles, pasta, potatoes etc. This has a number of health implications for you:

  1. It can increase the chances that your teeth will decay, with its attendant embarrassment.
  2. Taking too much sugar can increase your risk of developing diabetes.
  3. It can make you die of heart disease.

 

What are some of the steps you can take then to cut sugar in your diet?

1.     Remind Yourself Every Morning

When you have made the decision to cut back on sugar in your diet, remind yourself of your decision when you wake up every morning. Immediately you open your eyes, say to yourself, “I will not eat a lot of sugar today.”

As you keep doing this every day, it will settle in your subconscious and energize you to go through with your decision. It will also help strengthen your resolve to cut sugar in your diet.

Moreover, remind yourself of the dangers of taking too much sugar, and the benefits of cutting sugar in your diet, every morning. Read about them. Remind yourself about them. Creating this kind of awareness every morning will help you to control the desire to take sugar.

 

2.     Discipline Yourself

Plan before you step out of the house. Make up your mind how you are going to react when you are faced with the temptation to take sugar. Recreate possible scenes that may occur, in your mind, and decide what you are going to say when they happen, and what you are going to do.

When you prepare your to-do list, omit sugar and include only a few foods which contain sugar. Go to the shopping mall, or store, with a clear sense of purpose. When you get there, avoid going near the sugary foods’ stands.

When you are invited for parties, let your host know you will not take any food containing sugar so that he or she can make alternate diet arrangements for you.

If you happen to be in the company of friends who love eating sugary foods, find a convenient excuse to leave the scene, if you can. If you can’t excuse yourself, then use your willpower and say “No” when they offer you the food. Pick your phone and watch an interesting movie or chat with friends on Facebook. Try to occupy your mind and take your focus off what they are eating.

 

3.     Do It Little by Little

It will be very difficult to cut down on sugar in your diet all at once. Therefore, cut sugar from your diet gradually—tackle the challenge one day at a time.

There is an African proverb which says, “When you do something continuously for 21 days, it becomes a habit.” You can take inspiration from this proverb to help you cut sugar in your diet. So, if normally you put five spoonsful of sugar in your porridge in the morning, put four spoonsful of sugar in your diet for 21 days. You will realize you become used to taking this amount of sugar after this time period.

Then for the next 21 days, put three spoonsful of sugar in your diet. Keep reducing the amount of sugar you take till you can take your porridge or tea without sugar. This is how to cut sugar out of your diet gradually.

 

4.     Check Food Labels

Sugar is added to many processed foods to make them taste sweet. Taking just a few seconds to scrutinize the label on a can or tin will make you know whether it contains sugar so that you can avoid buying that food.

In addition, you need to be wary of words such as glucose, fructose, sweeteners, molasses, and honey, on food labels. They are all sugar in other forms and therefore if you eat a product which contains fructose, glucose, or sucrose, in effect you are still eating sugar.

To cut processed sugar from your diet, avoid buying foods with these labels.

 

5.     Change Your Lifestyle

Eat a lot more fruits if you want to cut refined sugar from your diet. The natural sugar in fruits has less health risks for your body, and can also serve as natural sweeteners to give you the taste you want.

Certain foods and drinks are difficult to take without sugar. An example of such a food is porridge. Such foods taste good when sugar is added to them. Therefore, if you want to cut sugar in your diet, adjust your eating habits and stop eating such foods. Eat foods which do not require processed or refined sugar to taste pleasant.

So, instead of taking porridge with sugar, bread, and marmalade for breakfast, drink cocoa or eat oats with bananas. You may choose to slice the bananas into pieces and mix them with the boiled oats, or drink the cocoa with bread and slices of bananas. The bananas will give you the sweet taste you want.

Instead of going in for a soda, buy a fruit drink with no added sugar.

Make daily exercise a part of your life so that you can build up the stamina and endurance you need to work throughout the day. This will save you having to buy energy drinks which contain a lot of sugar.

 

 

6.     Prepare Your Food and Drinks at Home

To help you resist the temptation to buy foods or drinks that contain sugar when you go out, cook your meals at home, or make drinks at home and take them to work. This is the best way to stop eating sugar in your diet. It will make it easier to control the ingredients you use to prepare your food, and what you drink.

You must aim to cook the food without ingredients that contain sugar, such as ketchup or vanilla, but with natural ingredients such as curry, garlic, and herbs.

To prepare your drink, just buy a variety of fruits, blend them together during the weekend, and store the juice in your fridge. Drink it at the office or throughout the day at home.

 

Conclusion

In conclusion, you must not forget that it will require a lot of discipline on your part if you want to cut sugar in your diet. But stick to the fight and you will most definitely emerge victorious.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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