Sweets are the number one source of calories for adults ages 19 and up, according to the federal government's "Dietary Guidelines for Americans, 2010." Sweets include all foods that have a high sugar content, such as candy, cookies, cakes, pies, donuts and other grain- and dairy-based desserts. Sweets add a significant amount of calories without contributing much in the area of essential nutrition. Also, the more you consume them, the less likely you will eat foods that have the nutrition you need. Reducing or totally cutting out sweets will have significant, positive effects on your health.
Step 1
Record what sweets you are eating. Carry around a small notebook and record the type of sweet, the amount, where you attained it and why you ate it.
Step 2
Analyze what you recorded about the nature of your sweets intake. Make notes of changes that you can make to decrease your sweets intake. For example, you may notice that you always buy sweets when you stop at the gas station and you and your friends often order desserts when you go out to eat.
Step 3
Set your goals. Considering your analysis of the circumstances surrounding your sweets intake, set goals to gradually cut out sweets. Ensure that your goals are specific, measurable, attainable, realistic and timely. For example, to start, aim to limit sweets consumption to one serving, once per day, for two weeks.
Step 4
Don't keep sweets at your house, at work or school. As you wean yourself off of sweets, eat them only when you are out. If you buy sweets when you are out, purchase only one serving.
Step 5
Replace sweets with fresh fruit. Fresh fruit in season can be very sweet. However, it has many nutritional benefits and has no added sugar, unlike sweets.
Tips and Warnings
- Dried fruit is a higher in calories than fresh fruit, by volume, but it is still healthier than sweets. Eat dried fruit when the craving for sweets is intense.
- Always consult your doctor before going on a weight loss diet.
Things You'll Need
- Notebook
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