Doug’s Weight Loss Plan Without the Sugar Cravings
Doug’s Weight Loss Plan Without the Sugar Cravings
So you are losing the weight, but struggling with your constant sugar cravings. It is important to realize that sweet is the first taste that humans prefer from birth so do not try to fight these cravings. The problem does not lie in the yearnings that you have for the sweets, nor does it rest with you indulging in sweets from time-to-time, but rather in the overconsumption of these foods.
I would recommend that before you go out to the grocery store next time, write down your list of favorite sweets and make them a special treat such as a small cookie or fun-size candy bar once in a while throughout the week. In the meantime, you can substitute your sweet cravings with healthy, sweet alternatives to please your taste buds. Make a list of fruits that you like and purchase them at the grocery store. You will obtain fiber and nutrients along with the same sweetness, less the calories of other unhealthy sweets. Also, include on your grocery list complex carbohydrates such as legumes, vegetables, nuts, and seeds. These are healthy alternatives for snacks that your body will desire.
Furthermore, it is important not to feel hungry and allow your blood glucose level to drop. Consuming foods with a low glycemic index will be quite helpful in preventing “crashes” after a meal. Making a salad with abundant amounts and types of vegetables is an excellent way to get started. Complex carbohydrates are required by the brain and muscles for the body to work optimally and to not be considered in a state of starvation (or sick for that matter). Also, this will allow you to feel full and satisfied while not consuming excess calories. This in turn, will create a positive cycle of having the energy to engage in physical activity on a regular basis. This becomes a lifestyle habit and results will certainly become more and more evident.
Eating regularly every 3-4 hours will crank up your metabolism and help maintain balanced blood glucose levels. Avoid eating sugary, fatty foods that would cause the body to over-consume calories and/or crash; making you feel tired after the meal. Eating more frequently does not have to translate into consuming more calories. It actually revs up the metabolism to continually burn food for fuel and prevents the over-consumption of a meal later on in the day—typically a big dinner.
Americans Adults are swallowing 22 teaspoons of sugar each day; teens eat 34 teaspoons and it’s time to cut way back, the American Heart Association says.
Here are some key points that will get you to your goal for your New Year’s Resolution… WHICH YOU HAVEN’T FORGOTTEN ABOUT YET…right?!
- Consume breakfast on a regular basis and include a good source of protein in the morning such as oatmeal or eggs.
- Drink plenty of water (64 oz = 8 cups) each day. This is an appetite suppresser. Add 2-4 cups per day if you are more physically active.
- Reduce or eliminate alcoholic beverages from your diet. They are filled with non-nutritive empty calories (7 calories/gram).
- Each small, frequent meals throughout the day as I mentioned. As the day progresses, gradually consume less and less carbohydrates (i.e. bread-based products).
- Try to avoid late night snacks. Your body should be repairing and growing at night and not actively focusing on digesting because since your body’s metabolism slows down as the day goes on, much of the energy consumed late at night is stored.
- Get the recommended 7-8 hours of sleep each night. Not getting enough sleep causes hormonal changes that lead to an increase in hunger.
- Find some time to de-stress each day (e.g. deep-relaxing breathing, meditation, music, sports, etc.) Stress is linked to an increase in cortisol levels produced by the adrenal glands that is translated into weight gain.
- Give it 21 days to perform these tasks. This will become a lifestyle habit and not a chore
For more information on helping a child obtain overall SUPER HEALTH, please visit: www.doughaddad.com.
4 Steps to a Healthy Mouth
- Brush Teeth every day, twice a day: The mouth is a busy place for bacteria – tiny groups of living things are always on teeth, gums, lips and tongue.
- Brush Tongue Brushing the tongue helps keep the whole mouth clean and make breath smell good.
- Floss Everyday: Dental Floss finds the stuff that can’t be reached by a toothbrush.
- Visit Dentist Regularly The dentist looks at teeth and gums to check for any problems, and cleans and polishes teeth.
Note: Feeding through a G-tube; it is still important to brush the individual’s teeth daily.
Douglas Haddad is a full-time public school teacher in Connecticut and the author of parenting/child guidance book Save Your Kids…Now! The Revolutionary Guide To Helping Youth Conquer Today’s Challenges and co-author of Top Ten Tips For Tip Top Shape: Super Health Programs For All Professional Fields.
- Doug’s Weight Loss Plan Without the Sugar Cravings
- Alternative Sweets for Your Child During the Holidays
- Sugar Addiction
- Getting Ready for Summer Fun: Being GFCF & Other Healthy Ideas
- Fun Food Apps to Encourage Healthy Eating
- Focus on Color
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This post originally appeared on our March/April 2012 Magazine