Getting rid of the sugar depending 4 Hour

American eats in a day about 200 grams sugar (this figure in Russia below a half to two times). Sugar - a food additive number one meets in beverages (often in the form of syrups), bread, sauces, seasonings, all semi-finished products, including low-fat products.

One of the best steps you can do to improve the health and weight loss - reduce the use of Sahara. You do not need a huge force of will or decision sharply tie with sweets (unless, of course, you do not want).

Anne Ritchie has a total of four steps that will free your diet of sugar. Follow the order (only the fourth board can be applied at any time).

1. Make a plan for a month (or more)

There are more evidenceThat sugar is addictive. But even if you can not live without the sweet and accustomed to sugar, then do not despair.

Many will try to convince you that to get rid of dependence is very difficult due to the influence of hormones and neurotransmitters in the brain. But such a position does not give confidence. In fact, with the right approach you can get rid of the addiction to sugar. I have great success since helped many women.

The best plan - to try to move to a new diet gradually, step by step, giving the body and taste of time trying to adapt.

Deciding to give up sugar, people make a mistake and want to become perfect at once, and from the first day completely expunged sugar from the menu. Perhaps such a method and is suitable for people with too much dependence, but experience with the dependence of the average strength has shown that a humane, gentle approach works much better.

Believe that you can do it, and promise yourself to give everything to the full for the period of time that you think is realistic.

2. Find the diet of the number one source of sugar

Think about what you eat and drink, and find the main source of sugar. Prime Suspect: soda and drinks, which you add sugar, ready-made pastries.

Maybe you drink a lot of ready-made fruit juice, buy a liter of lemonade, maybe puts four spoons of sugar in each cup of tea or permanently snack sweet yoghurts and desserts. Or maybe the whole day a snack biscuits or muffins.

When you are clear that you need to erase from the menu, make a plan. If you drink tea with three spoons of sugar, reduce the amount gradually to drink two a week. A week later - one.

If you drink 4 liters of soda a week, for the first seven days, give up two cups, then another and another. Gradual weaning will not cause you discomfort.

To be successful, you need to maintain enthusiasm in an effort to forget about sugar, not to think constantly about their hardships or dwell on our imperfections.

3. Choose natural products

Of course, the choice of semi-finished and finished food is huge. And sugar is hidden in cakes, cookies, ice cream, popcorn, drying, muesli, snacks, condiments, sauces and spices.

Low-fat products are often advertised as being healthy, but they are often too much processed, instead of fat they contain sugar or sugar substitutes.

Gradually replace the ready meals and semi-finished products for natural products. Prepare your own meals, so you significantly reduce the consumption of sugar in the long run. Move in the direction of 30 days using the same gradual transition as before.

4. Fight the addiction with the help of sleep

Each time-dependent sugar people say that they need to eat six times a day, I ask, how many hours a day they sleep. And often it turns out that no more than six.

As sleep is associated with sugar? Rest will help cope with the addiction as well as sweets helped her get.

many studies foundThat lack two hours of sleep (and the need to rest 7-9 hours per day) results in overeating and food addiction. Teens who sleep less than twice more likely to use sweetsAnd this leads to increased appetite in adulthood partiality to high-calorie food.

Therefore, to eat less sugar and to overcome their addiction, you need enough sleep.