10 STEPS TO FEWER SUGAR CRAVINGS:
Are you someone who can’t stop eating sugar, once you start? Join the club… and are you plagued with constant food cravings, especially for sweets or refined carbohydrates, such as pasta, bread or potato chips? Well,
In #AUGUST2018 we are exercising #SelfControl by removing ALL ADDED SUGARS FROM OUR DIET !!!
If you’re looking for help, here are some tips to begin your journey.
Here are ten steps to heal your sugar addiction:
1. Add self care :
Before you attempt to eliminate anything from your life – even something painful, such as sugar bingeing – it’s important to add to your life, so that you are operating from an overflow, not a deficit. Eliminating sugar will create a vacuum; better to fill it with something nourishing – self love and self care – than something that is hurtful. Adding self care helps you feel nourished, resilient, capable, and strong.
Try this shift: instead of eliminating your sugar habit, try shifting your focus and energy to something that isn’t related to sugar, to something that feeds you. This could be a hobby, an activity that connects you with others, or doing something that out with your community. These things nourish connection, beauty, pleasure and relaxation – what sugar gives in a shorthand, but ultimately, unsatisfying way.
2. Keep your blood sugar stable :
Eat breakfast, eat protein with every meal or snack, eat low GI foods, and eat at regular intervals. Why? All of these things will stabilize your blood sugar, so that your moods and energy are at an even keel. Eat enough so that you feel satisfied, and regularly enough so that you feel stable, and you won’t crave as much junk.
3. Treat yourself like you’re in detox :
The first week of sugar abstinence can be uncomfortable, when the cravings are at their most powerful. Be kind to yourself: this is not the time to tackle a large project, to implement lots of changes, or to work overtime. Why do people go to a spa when they’re detoxing? Because they need extra support. Likewise, give yourself extra support.
Go to bed earlier. Take naps. Cook simple meals. Use exercise to support you – walking, yoga, and more. Call on others for support and encouragement.
4. Don’t focus on weight loss :
While weight loss can be a natural consequence of giving up sugar, please don’t make it your focus. It’s better to channel your energy towards one goal at a time. So put aside your weight loss goals for now and focus your energy on healing your sugar addiction. Then, after you’ve found healing with sugar, you can decide how you want to approach any extra weight you’d like to lose.
Weight loss is often a pleasant, natural side effect of taking loving care of your body and freeing yourself from food addiction.
5. Know your true value :
While yes, you may struggle with a compulsive or obsessive relationship with sugar and while, yes, you may turn to sugar to self soothe, manage stress, or numb out, it’s not who you are. It’s just a coping mechanism: how you learned to care for yourself when life felt painful, overwhelming or scary. This is probably something you learned when you were very small. Overeating or bingeing on sugar is not a character flaw. It’s simply a form of self protection, how you’ve cared for your human vulnerability.
If you use sugar to care for your hurts, there’s hope – the story doesn’t end there. Your brain is remarkably malleable – you can retrain your brain and learn new ways of caring for your needs, feelings, emotions, and hurts without sugar.
6. Create a supportive environment :
Think of your supportive environment as training wheels. In the beginning, your training wheels give you the safety to try something that feels new and scary. This structure is supportive and helpful. As you get stronger, you take the training wheels off. The same structure may not be necessary anymore. I’ve found this to be true with sugar.
7. Be a detective :
Give yourself time to experiment and learn about your unique body. Only you will know what foods make you feel your best.
Use your body as a guinea pig: what foods make you feel good? What foods make you feel badly? How did I learn that dried fruit affects me in the same way that refined sugar does? By observing my body after I ate it. How did I learn that foods like kale, soup, and almonds satisfy my hunger and give me stable moods? By observing my body. My mentor calls this “walking the maze” – we learn by trial and error, by trying one thing, recognizing it doesn’t work, adapting, and trying something new. This approach towards growth is a mercy to yourself and gives lots of room to try, fail, experiment, and make mistakes. It’s a contrast to the approach of finding the best way to eat and then trying to implement it “perfectly” – an approach that fosters stress, rigidity and tension.
8. Reconsider fake sugars :
Many people rely on Diet sodas as a “free” sugar substitute, especially when they’re craving something sweet. For many people, they also bring unpleasant side effects like headaches and stomach aches.
9. Just start over :
You don’t have to wait until the next morning, or succumb to the thinking that says, “I’ve blown it; I might as well have some brownies to go with it,” when you slip up and eat sugar. Changing your relationship with sugar can be challenging, as sugar’s ingrained in our holidays, in our meals, in our society.
Be kind to yourself when you mess up. Use loving self talk to care for yourself when you make a mistake – you can tell yourself, “I can handle this.” Or, “Mistakes are how I learn. It’s okay.” Talk to yourself as the most loving friend would talk to you.
If you’re feeling shaky from too much sugar, you might want to eat a bit of protein. If your stomach is bloated and upset, try drinking a cup of mint tea. On an emotional level, it may help to give yourself space – take a walk, call a friend, go outside, go to the library. Do something to change your environment so you can switch gears.
10. Forgive yourself :
Sugar addiction is not a character defect. It’s often due to biology, imprinting, long ingrained habits, our environment and a whole host of other factors – many of which are not in our control. Can you find forgiveness for yourself? Can you see the bigger picture?
When we release the blame – and most of us blame ourselves, and terribly so – we find we can also release the sugar. It creates a spaciousness where we can act differently, where we can respond to sugar in a different way and let go of its hold on us. Forgiveness and compassion are the only way you can find peace with sugar and the courage to change your relationship with it.
Info : #GrowingHumanKindness