- Break your addiction to sugar gradually, over weeks or even months, and allow your taste buds to like less sweet foods. Do this by lowering your input of sugar or honey or sugar substitute (which is worse than sugar) by a small amount every week. (In 4 weeks, you could have it down by 25%, just think what you could do in 3 months!) Here are some more healthy rules.
- Don’t count calories or go on a ‘diet’ — because it never works for long. Instead, plan to eat at least 90% nutritionally dense food. What are nutritionally dense foods? Foods you ‘processed’ yourself, without all the extra sugar, salt, fat, and crap that is in processed food.
Planning ahead what you will eat for the next few days is key, that’s how you make sure you’ve bought the right foods, the nutritionally dense foods. Plan to shop 2-3 times a week for plenty of fresh fruits and vegetables, the staple of a healthy food diet. Here’s a great list of nutritionally dense foods. Some might surprise you!
- Don’t cut out carbs! Your body needs carbs for energy. Sure, you will lose weight, for a while. That’s because your body will think you are starving. If you want to lose weight and be healthy, don’t starve yourself! Don’t eat less, eat more! Just make sure what you eat is nutritionally dense. Here’s an article from WebMD if you want to know more.
- Don’t cut out fat! Your body needs fat, as well. Throw away all your fat-free food, it’s full of junk. Check out this article if you don’t believe me. Just be aware that although you need some fat, you don’t need that much. Use full fat foods as sparingly as you can. If you seem to have an issue with this (like me), do it gradually.
- Do cut out soda and diet soda. Believe it or not, diet soda is worse for you. Again, it’s full of crap. If you’re addicted to soda, make a slow gradual change as suggested above. Want to read more? Here’s a link.
- If you do even half of the above, you *will* have food cravings, sugar cravings, fat cravings. Plan ahead how you will handle a craving, and what you will eat to satisfy it. For a sugar craving, eat a handful of raisins. They are high in *natural* sugar, and since they are a nutritionally dense food, they are good for you! For a fat craving, eat a handful of nuts. High in fat, yes, but also high in nutrients. For an ice-cream craving, try 1/2 cup of kefir with some fresh or frozen fruit. For a soda craving, try kombucha. Both kefir and kombucha have the added benefit of being extremely good for your gut.
These seven rules should be seen as goals that may take time to achieve. Give yourself a month or more for each rule. Once you have it mastered, move on to the next one. Yes, it will take time, but all positive change takes time. Remember, it takes at least 2 weeks to set a habit.