As I sat down and started to write this post, I struggled with the title. I wanted to say Five (Easy)
Steps, because it really is pretty simple. I just couldn't get myself to do that though, because anyone that has ever been a sugar addict knows that breaking free from the sugar can be nearly impossible (or so it feels).
I have been eating "clean" for several years on and off. Since I started the 21 Day Fix back in January 2015, I have definitely stayed the course better than any other time in my life. The problem I tend to have is that I can commit 100% for awhile, then little bad habits tend to sneak back in. I start to increase the amounts of certain foods that I'm eating, then wonder why I haven't made much progress toward my goals in a very, very long time.
So, let's get real. I am a health and fitness coach. I should be strong. I have very high expectations of myself. Others are watching me. Failing is not an option. But when it comes down to it...I'm human. I falter...sometimes I downright fail. But that's ok because everyday we get a new chance to start over, and that's exactly what I decided to do on May 1st.
It was during the month of April this year that I began to get a bit out of control. I was adding honey to my coffee in the morning (honey is allowed, I told myself). Then, I would add honey to my plain Greek yogurt (honey is allowed, I told myself). Then I would eat peanut butter by the spoonfuls (peanut butter is allowed, I told myself). Then, I would eat more peanut butter by the spoonfuls and add a big glob of honey on top (peanut butter and honey are both allowed, I told myself). Do you see what I was doing? I was excusing the fact that I was consuming entirely too much honey and peanut butter by telling myself this B.S. story that it was ok, because they were "allowed" on the 21 Day Fix plan. I failed to let myself acknowledge the fact that I was eating like 6 times the allowed amount. What did it come down to? I am addicted to sugar. I was replacing "sugar" with honey and peanut butter. There could have been worse choices for me to be making, but it was really no wonder why I was not progressing toward my goals.
So, that led me to trying the Whole 30. No dairy. No beans. No alcohol. No honey. No peanut butter. Yikes.
I'm now 8 days into the program and I can say, without a doubt, that this has been an eye opening experience for me. I finally for the first time (possibly EVER) feel free from the sugar addiction. Do you know what that feels like?!? It is amazing. Mother's Day was yesterday, and I was able to steer clear from desserts without feeling extreme deprivation and anger that I was not able to indulge in the sweets. This is huge for me. I have been strong in not indulging in every sweet at every occasion in the past, but it has always left me feeling sad and angry (probably crazy, but true).
In my short time doing the Whole 30 program, I have learned a few things about sugar that I want to share.
Here are my thoughts on how to kick sugar in 5 steps...
1. Commit to cutting out ALL sugar for at least 30 days.
This is a really big deal. This requires commitment, dedication, and a lot of work. Do you know how many products that don't taste sweet at all are actually hiding sugar? Did you know that most bacon has sugar in it? EVERYTHING seems to have sugar in it. Read labels and you will find it very, very difficult to find anything packaged that is free of sugar. It's no wonder it's hard to kick the sugar habit, when everything we put into our bodies seems to be full of hidden sugar. The thing with sugar is that once you have a little bit, your brain wants more and more. So, until you cut it out completely, you will never stop wanting it. This also includes sugar substitutes.
2. Stop the madness...no searching for sugar "substitutes"...
So, this is the big one for me. This was like a BIG Ah-Ha! moment for me when I read through the Whole 30 book. Every time I would eat "clean", I would find a "clean" substitute to fulfill my sugar cravings. Instead of a candy bar, I would replace it with an energy ball. Instead of ice cream, I would eat several spoonfuls of peanut butter drizzled with honey. Instead of pancakes, I would eat banana
oatmeal pancakes or protein pancakes with 100% pure maple syrup. I know this sounds like it would be ok because those are clean foods. Here's the thing though, if your mind is craving something sweet, and you give it something sweet, it's just going to keep craving something sweet. It's this vicious cycle that never ends. However, if you completely eliminate sugar, your brain stops craving the sweet. It happens pretty quickly, too! I started the Whole 30 on Sunday, and honestly by Thursday I was not craving every sweet that came past me. Most importantly, my emotional attachment to sugar seems to have vanished. It.Feels.AMAZING.
3. Fuel up.
Eat to fuel your body. Eat whole foods. Eat foods that don't require a nutrition label. Eat fruits, vegetables, meats. Most importantly, just eat. Shop on the outside of the grocery store. Commit yourself to eating to fuel and to give your body the fuel it needs to function properly. Don't let yourself be hungry. I'm not suggesting you cut back on eating, just change what you are eating.
Learn to listen to your body. Learn what it feels like to actually be hungry. If you feel really hungry, but don't want a cucumber (or insert other vegetable) you probably aren't hungry at all. You're probably bored. Learn to know the difference. Go for a walk. Do some jumping jacks. Read a book. Likewise, learn what it feels like to be full. Don't overeat. There's a fine line between making sure you've had enough while not over-indulging. It is also important to eat during your meals, then leave the food alone. Stop the "grazer mentality". Grazing tends to lead to mindless eating and poor choices. Be intentional with your meals, then leave the food alone until you are actually hungry again. If you are fueling your body properly, you should not be hungry as soon as you finish eating. Listen to your body.
4. Hold yourself accountable.
Tell others that you are doing this. Declare it to the world. Join a challenge group. Don't know where to find a challenge group?
Contact me. I will add you to a group where you can get the support that you need! This is the secret sauce. You don't have to do it alone. Find someone that can help you to be strong when you feel like giving up. You can do this.
5. Stay strong.
There will people that won't understand what you're trying to do. There will be people that try to tell you that you don't need to do this, or that one little piece of cake, pie, candy, etc. won't hurt. Don't apologize for having goals to create a healthier you. Don't feel "bad" that you have to decline a treat from someone. I'm not saying you can never have a piece of cake again. All I'm saying is that you need to give yourself freedom from sugar for the full 30 days. You fall off the wagon, you start over at day 1. Your life is your life. You want to stop having the emotional ties to sugar? You need to give yourself the full 30 days of complete commitment to the progress. You can do this! If I can, I promise you that you can too! It's not easy, but SO worth it! If you struggle with recognizing that inner strength, I highly recommend getting started with a structured exercise routine that fits your lifestyle and goals. There is nothing like getting a good sweat in to help you understand how strong you are from the inside out. If you don't know where to get started with an exercise routine, please
contact me. I would be happy to help you find a program to fit your goals.
See what I mean? There is nothing that sounds too complicated...but I know it's a hard commitment to make. I also know with all of my heart that you will never regret the decision to take care of yourself. I can't wait to hear about your success, so please let me know how you're doing.
Show sugar who's boss. You've got this!
