Cut down slowly 1) Create your new identity. ”I am somebody who is completely in control of the food that I eat.” “I only drink soda once a day instead of four times a day.” ”I don’t eat cookies.” The more specific and positive and definitive you can make your new identity, the more likely you will be to eventually make that identity your new reality. 2) Be aware of your cravings. When you start to crave sugar, don’t just run to get sugar immediately. Take a few minutes and analyze why: is it because you are depressed and unhappy? Bored? Hungry? Sugar creates that happy feeling in your brain, and thus you could be craving sugar for any number of reasons. 3) Once you identify the reason for your sugar craving, decide if there is another activity you can complete to accomplish the intended desire without sugar. Maybe you’re bored, so going for a walk or playing a game or talking to a friend could help. If you’re unhappy, understand that the quick rush of sugar does not beat out long-term happiness and success. If you’re hungry, eat food with lots of fat and protein and fill yourself up. 4) Identify rules for yourself, and stick with them by minimizing willpower required. ”Today, I will replace one of my sodas with water.” “I drink water with dinner, I don’t drink soda.” ”I don’t ________.” It’s important to use “don’t” instead of “can’t”. Studies have shown that using “don’t” results in a much stronger dedication to habit building. 5) Increase the difficulty to continue your bad habit. Don’t keep cookies on the counter. Don’t keep ice cream stocked in your fridge. If you are trying to eat less sugar, increase the number of steps between you and sugar. If you are on your couch and see a commercial for something sugary, use your own laziness to work for you. Suddenly, getting in the car, driving to the store, and buying something sweet is more effort than its worth.
Posted on: Sat, 25 Oct 2014 12:00:01 +0000