We all know sugar is everywhere, sneaking into our daily lives through sweets, snacks, and even savoury foods. It’s easy to overindulge, especially during busy times, but what if I told you there’s a better way to take control of your sugar intake? One that doesn’t rely on restrictive diets or willpower?
We also know that healthy habits can make a significant difference to our health. Neuroscientist Sandra Aamodt’s research shows us that whatever weight we are, just one healthy habit can improve our risk of death significantly. But if we introduce four healthy habits we reduce that risk even more.
Sugar doesn’t just influence your taste buds; it plays a much larger role in your overall health.
That’s why I’ve created my new guide 6 Steps to Stop Sugar Calling the Shots. It’s a comprehensive tool designed to help you make sustainable changes and shift your sugar habits. Today I want to offer you a sneaky peek into what’s in the guide.
Before I expand, it’s important to understand that sugar cravings are not about willpower. In her TedTalk, Sandra Aamodt explains that hunger and energy use are controlled by the brain, specifically by the hypothalamus, which acts like a thermostat to regulate body weight.
Whether you’re trying to cut out sugar or shed a few pounds, your brain has its own idea of what you should weigh. When you try to lose weight—especially by drastically cutting sugar or eating much less—your brain senses this as starvation. It increases the hunger hormone Ghrelin, reduces muscle energy expenditure, and slows down your metabolism to bring your weight back up and use less energy. The end result is, you don’t lose weight and you feel more hungry. So, restricting your food intake by cutting sugar or calories dramatically is not sustainable for any length of time.
How do we look after our health and increase our energy?
It’s all about adopting small steps to adjust your sugar intake, like those outlined in my guide. These changes can make a lasting difference without triggering your brain’s defence mechanisms.
Hidden Sugars
If you’re like most people, sugar finds its way into your diet in more ways than you might think. Cakes, sweets, and fizzy drinks are the obvious culprits, but what about baked potatoes, pasta, or even alcohol? These may not taste sweet, but your body processes them in the same way as sugar.
In Step 2 of my sugar guide, you’ll learn how to assess your daily sugar intake by writing a food and drink diary. Then in Step 3, you’re asked to identify both the obvious and hidden sugars in your diet which helps to shift your behaviour around sugar.
The Power of Small Changes
I am a great believer that being healthy is not about weight loss and dieting. I believe it is about healthy habits and those healthy habits help you to lose weight over time.
Aamodt’s research shows that just four basic healthy habits. Regular exercise, eating enough fruits and vegetables, not smoking, and drinking in moderation are associated with a reduced risk of death, no matter what you weigh. This means that even if you don’t lose weight, small changes can still lead to big improvements in your health.
In my sugar guide, I cover ways of making small changes and encourage you to focus on progress over perfection. When I work with people either one-to-one, or in my Healthy Habits Club, it’s all about understanding the habits that serve you and then the ones that are not of benefit start to fall away.
Resetting Your Relationship with Food
Sandra Aamodt also talks about intuitive eating, a practice that aligns with my approach in the sugar guide.
Intuitive eaters rely on their body’s natural hunger and fullness signals to guide them. In Step 4 of the guide, you’ll explore ways to break free from the sugar cycle by being more mindful about your eating habits. For instance, I encourage you to use the “10-minute rule”: if you’re craving something sugary, tell yourself, “Not yet,” and wait for 10 minutes. During this time, do something else—make a cup of tea, drink some water, or take a walk. You’ll be surprised by how often the craving passes, it allows you to make a choice that is better for your long-term health.
The sugar guide is built around habits that focus on health while maintaining energy levels throughout the day. You’ll learn how to manage stress effectively because stress has a massive impact on our desire for sugar.
In Step 5 of the guide, I explain how stress affects your body’s ability to regulate blood sugar. Plus how adopting strategies like regular eating and stress management can make a world of difference.
Honestly, it’s simple, by focusing on building healthy habits and shifting your sugar intake, you’re setting yourself up for success. The sugar guide helps you pinpoint areas where sugar may be controlling your life and offers simple, actionable steps to regain control.
Think about it: how would it feel to stop sugar from calling the shots in your life?
Whether it’s losing inches around your waistline, boosting your energy levels, or simply feeling more in control of your food choices, you have the power to make lasting changes—one small step at a time.
Ready to Take Control of Sugar?
If these ideas resonate with you, I encourage you to download the free 6 Steps to Stop Sugar Calling the Shots Guide. What have you got to lose?
It’s packed with daily steps offering practical tips which will help you. Remember, it’s not about cutting things out or striving for perfection—it’s about making small changes that add up to a healthier, happier you.
So, are you ready to take control of your sugar habits and give your health the fresh start it deserves?
