Shulman Health and Wellness


Published on February 21, 2017


10 WAYS TO BREAK YOUR SUGAR ADDICTIONAt Shulman Weight loss, we practice hormonal and healthy weight loss that helps our clients lose their weight for life.When we first meet a client, many are "sugar monsters" craving sugary treats at various times throughout the day. In order to successfully break a sugar addiction, try following the simple steps below. Remember - if you want to lose your weight in a 1 on 1 setting -book in for your free weight loss assessment today! To finally say good by to sugar, follow these 10 steps;1) COMMITCommitting to a sugar detox is half the battle. A minimum of 7 days is required in order to get rid of cravings for good.2) GO COLD TURKEYGetting rid of all added sugars from the diet is one of the easiest ways to get over cravings. You’ll want to ditch all sugar, including refined flour products that can also trigger cravings. Stick to low glycemic index fruits such as blueberries, unsweetened apple sauce and sliced strawberries. Natural dried apples are also great for a grab and go snack.3) DON’T DRINK YOUR CALORIESLiquid sugar beelines directly to your liver, converting into belly fat. Liquid sugar — sodas, juices, sports drinks, sweetened teas, and even so-called healthy drinks — is also the single biggest source of sugar calories in our diet. Substitute sugary drinks with natural sweet option like berry tea, water with lemon or Bengal Spice tea by Celestial Seasoning.4) POWER UP WITH PROTEINProtein, especially at breakfast, provides the key to balancing blood sugar and insulin and cutting cravings. Start the day with organic eggs or a protein shake. At every meal, aim to use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein. A serving size is 4 to 6 ounces, or the size of your palm.5) EAT THE RIGHT TYPE OF CARBOHYDRATESYou can eat as many non-starchy leafy and cruciferous veggies as you want. What’s out includes potatoes, refined grains, and beans. Don’t worry: it’s only 7 days, and ditching these foods supercharges the results so you lose weight and feel great. 6) FIGHT SUGAR WITH FATFat makes you full, balances your blood sugar, and fuels your cells. Along with protein, have good fats at every meal and snack including nuts and seeds, extra virgin olive oil, coconut butter, avocados, and omega 3 fats from fish.7) PREPARE FOR FOOD EMERGENCIES I am a big advocate of always travelling with food. Keep sliced apples, pistachios, walnuts and almonds on you at all time for those times when a snack attack hits.8) WATCH STRESS Increased levels of your stress hormone cortisol make you hungry, cause belly fat storage and increase cravings for sugar. Along with exercising, journaling and mediating, deep breathing is a quick way to lower your stress response. Studies show that taking deep breaths activates the vagus nerve, which shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. Whenever stress hits, simply take 5 slow deep breaths — in to the count of five, out to the count of five for 5-6 repetitions.9) PUT OUT THE FIREStudies show inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes, and Type 2 diabetes. Besides sugar, flour, and trans fats, hidden food sensitivities — especially gluten and dairy — create most inflammation.  Quit gluten and dairy for 7 days to help lessen your craving response. 10) GET SOME DEEP SLEEPSResearch shows that depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones, and big cravings for sugar and refined carbohydrates. Aim for 8 hours of restful sleep per night in a dark room without electronics facing you.        

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