Permanent changes to your diet give you the best chance of losing weight and keeping it off long-term. Sugary foods and drinks increase your daily calorie intake and often lack nutritional value. High-sugar foods also don't provide the fuel and energy you need to stay active. By cutting back on your intake of sweets, you can reduce your overall caloric intake for the day for easier weight loss and possibly increase your energy levels. Giving up sugar is often a challenge, but learning how to deal with your sweet cravings helps you stay on track.
Step 1
Write down your goal of reducing or eliminating sugar from your diet. Keep this no-sugar goal posted where you can see it often to remind you and to help you stay committed.
Step 2
Read nutrition labels on all foods, even items like soup, spaghetti sauce and prepared meals, which often have added sugar. Look for brands with lower sugar content to reduce your overall intake.
Step 3
Write down the details of your sugar cravings. Include the time of day, your location and what is going on around you. Learn the triggers for your sweet cravings so you can deal with them before the desire for sugar becomes overwhelming.
Step 4
Stop adding sugar to drinks and food. For example, skip the sugar in your coffee and eat your strawberries plain instead of sprinkling them with sugar. Focus on the natural, unsweetened flavor of the food. If you can't handle cutting out the sugar completely, gradually reduce the amount you add until you no longer need it.
Step 5
Reduce the portion sizes of foods that contain refined sugar. Instead of eating three cookies for dessert, limit yourself to one.
Step 6
Eat sugary treats less frequently. Eat dessert only three nights a week rather than all seven. Cut back the frequency until you've eliminated most of the sweets in your diet.
Step 7
Eat foods that have a sweet flavor naturally if you find yourself craving sweets. Fruit is a sweet option that also provides your body with nutrients.
Step 8
Distract yourself with other activities when you start craving sweets. Get up and do something or call a friend to keep your mind off eating a sugary treat.
Tips and Warnings
- Treating yourself occasionally to a sweet treat can make it easier to reduce your overall sugar consumption. If you deny yourself all sugar, you may feel deprived and end up binging on sugar.
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