My friend James Giada has some great tips for you today. I couldn’t agree more!
Top 5 Tips to Going Sugar-Free Pain-Free
We all know that sugar is at the heart of the obesity epidemic, not to mention at the root of all of our deadliest diseases…………cancer, cardiovascular disease and diabetes.
Sugar is not your friend and you know it needs to go.
The problem is, going sugar-free is not easy.
But, if you think you may be ready to go sugar-free and you’re worried you will struggle, it is important to keep things in perspective…….after all, if you were an elf it would be much more difficult……………
Buddy the Elf : We elves try to stick to the four main food groups: candy, candy canes, candy corns and syrup.
Because you are likely not an elf, cutting sugar can be realistic for you, but it never hurts to have a few tools to help you make the process a bit easier.
I have been coaching nutrition and fitness for more than a decade. Much of that time has been spent studying what it is that makes people successful with their diet and what causes people to fail. By learning some of the common characteristics of success, I can put together plans of action that will increase the likelihood of my clients being successful.
Here are 5 simple things you can do to increase your likelihood of success with going sugar-free.
1. Replace your Sugar Calories: Everything we eat has calories. You can’t just cut something out and expect that it won’t be difficult. Part of the reason, cutting sugar out is difficult is because by cutting it out you’ve immediately removed calories from your diet. Those calories will be missed and your body will respond with hunger pangs making your life difficult.
The best options to replace sugar are proteins (chicken, beef, eggs) and vegetables.
By eating more protein, you will also be fueling your muscle tissue which will give your body the desired aesthetic shape you are looking for while the amino acids in your protein can also be quickly converted into energy when needed.
Veggies will help to fill you up by providing volume to your meal along with providing you with vitamins, minerals and anti oxidants that will not only improve your health but also help you to fight off cravings.
2. Stay Hydrated: As you reduce sugar your body will release much of it’s water stores. It is very important to drink more fluids to replenish these stores. Dehydration causes lethargy and can create emotional distress. Additionally, dehydration is often confused with hunger. All of these negative side effects lead to more food (sugar) cravings.
Drink at least 2-3 litres (65-100 fl. oz.) of water every day.
3. Be Prepared: Preparation is the key to dietary success. Most bad nutrition decisions are made at the spur of the moment, when you just want the “easiest” option. Think about it. Most times we order dinner in because it’s way easier than preparing our own food.
When your fridge is filled with plenty of prepared veggies and lean meats it is much easier to make the right choice. If your next meal is as simple as opening up 2 containers to portion out a serving of protein and a few servings of vegetables all of the sudden, ordering in becomes more work than making your own meal.
Take some time every week to chop veggies and prepare some lean meats ahead of time, so that your fridge is stocked with food, ready to go.
4. Keep a Food Journal: Writing down everything you are eating is one of the most effective accountability tools I’ve ever come across. The simple task of having to answer for all of your food choice actions makes you more likely to want to make the best food choices.
Tips to keeping a food journal:
Be honest – record everything you eat and the time you ate it.
Be accurate – record portion sizes as closely as you can measure.
Be complete – include details such as how the food was prepared, and the addition of any toppings or condiments.
Be consistent – always carry your food diary with you or use a diet-tracking application on your smart phone.
5. Build your Support Network: It is nearly impossible to have success with any type of dietary change without the help of others. Search out a support network whether it’s your family, friends or an online forum. It is important to know that there are people that care, have your back and want to help you.
Many other people have experienced what you are going through. Anytime, you are struggling, reach out to your network. It is important to know that you are not alone.
Going sugar-free is one of the best things you can do for your fat loss and for your health. Your body will thank you for going through the process and you will be thankful that you made the decision.
About James Gaida:
I am a fat loss expert and certified Precision Nutrition Coach. I have spent more than 13 years coaching clients in both nutrition and fitness. In that time I have also became certified as a Specialist in Performance Nutrition and a Certified Fitness Trainer. I also own many leather bound books and yeah, I’m kind of a big deal!
My baby, 4 Day Fat Loss (4DFL) is dedicated to teaching simple techniques to rapidly burn fat, increase energy and live a healthier life. If you want to find out how to burn fat quickly and transform your body check out the 4DFL Method.