People say, “I don’t eat sugar”, but don’t realise that they consume massive amount of sugar on daily basis. An average person consumes 40 teaspoons of sugar daily. Processed foods like BBQ sauce, mayonnaise, yoghurt etc. all have hidden sugars.
If we talk about sugar diets, the most extreme form would restrict all foods that contain added sugars as well as fruit and any vegetables that contain natural sugars such as peas, carrots and parsnips. The less extreme form of the diet permits fruit (but not juices) and vegetables and restricts all added sugars, honey and processed foods that contain sugars such as sugar-sweetened drinks, confectionery, sweet snacks, biscuits, cakes, pastries, ice cream and desserts, sweetened yoghurt, most breakfast cereals, sauces, soups, rice, flour and marinades.
Some sugar-free diets claim that sugar is addictive and must be totally eliminated to ‘cure’ the addiction. Sugar has no essential nutrients and simply contributes kilojoules. Australia’s Dietary Guidelines have always recommended we limit sugar and research continues to support the need for such a guideline.
Sugar needs to be limited. It adds unnecessary kilojoules, and like refined starches, it increases dental decay. Sugar does not fulfil any official definition of ‘addictive’, although once our taste buds become used to sweetness, some people will overindulge in sweet foods and that’s a problem.
According to American Heart Association (AHA), added sugar is as per below:
Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).
We are going to cut down sugar in 3 simple stages.
Stage 1 – Mental Preparation
The very first thing you need to do when setting any goal, whether it be career related or personal, is to figure out why you have that goal in place. This why will determine how hard you will work towards your goal.
- Have the right attitude, as this is your choice
- Know that your WHY is bigger than you because you have to compete with it.
- The road won’t be smooth and failures will happen, it’s how soon you pick yourself up and get back into track is what matters
- Respect yourself, and your determination.
Then comes your motivation.
- It will be a difficult task but how willing are you to keep trying and fighting the urge NOT to give into your cravings. I remember I motivated myself with a size 8 dress. I told myself I will wear this one day. Every day the dress reminded me of my goal.
- Realize that being a participant brings benefit to you
- Enjoy the change, don’t stress too much about results.
- If you put the effort, the results will be there
- Do not weigh yourself every day. Good things take time. Results will show, you just have to be patient.
Know yourself and overcome your fears.
- Anxiety is part of the programme. Accept it. Some degree of anxiety will push you for better performance. Read articles about how others have achieved their goals. Let their achievements become your inspiration. That will eventually over take your anxiety.
- Also know fear will steal your freedom from you. The freedom of progress. Only you can stop yourself from achieving your goals.
Create a plan
- Write your goal, as that is your vision.
- Draw a plan for every day, your daily activities.
- Be specific and realistic with your planning- have a time frame
- Set measurable milestones and have a small rewards for yourself every time you accomplish your milestone
- Prepare yourself every day, break large goals into everyday small goals.
- Record everyday achievements, if need be, have a visual board to see your progress. Have a calendar, note your progress on daily basis
- Don’t give up if you fail, just revise your plan and continue working.
To be continued….
Written by Manoj Kumar