How to get rid of "sweet" addiction: five simple steps on the way to a healthy body
Today, sweets are part of many people's daily diets. Sugar addiction can be a serious problem, especially for those who are trying to maintain a healthy lifestyle. Excessive consumption of sweets can lead to obesity, diabetes, heart disease, and other health problems.
Doctor and health expert Ulyana Werner told OBOZREVATEL exclusively about how to help yourself get rid of sweet addiction and reduce sugar consumption. Just five steps will help you have a healthy body, a beautiful figure, and shiny skin.
First, let's look at a few scientific articles on this topic. Scientists conducted a study that showed that giving up sweets improves brain function. Study participants who gave up sugar for 10 days had better results in memory and attention compared to those who continued to consume sugar.
In addition, a study conducted at the University of Pennsylvania showed that sweets can cause addiction similar to that of drugs. Scientists have found that after consuming sugar, the body produces dopamine, which is a neurotransmitter responsible for the emergence of pleasant sensations. This can lead to a person consuming more and more sweets to feel the same effect of joy.
How to overcome a "sweet" addiction?
Lift the ban on sweets
If the ban on sweets is related to the desire to maintain health, then you can try to find substitutes that contain less sugar. For example, fruits, berries, or dried fruits can satisfy your need. If the ban is related to emotional problems, you may need support from a psychologist or therapist.
Reduce your sugar intake gradually
One of the best ways to get rid of a sugar addiction is to gradually reduce the amount of sugar. Suddenly stopping eating candy or cakes can lead to feelings of stress and irritability. For example, if you usually add three spoons of sugar to your tea, try reducing the amount to two, and then to one. This will help your body get used to it.
Replace treats with less harmful alternatives
Another way to cut down on sugar is to replace it with less harmful alternatives. For example, instead of sugary drinks, you can drink water with citrus or green tea, and instead of dessert, choose fruit or yogurt. A study conducted in 2011 showed that this method helped people reduce their sugar consumption by 40%.
Increase the amount of protein and fiber in your diet
Protein and fiber can help reduce your sugar intake. These micronutrients can be found in the following foods: meat, fish, eggs, vegetables, and nuts. They help to satiate the body.
Include physical activity
Sport is an important element of a healthy lifestyle. Exercise helps to increase the production of endorphins, chemicals that reduce stress levels, which can lead to increased sugar consumption.
It's important to understand that the process of giving up sweets can be difficult, it takes time and perseverance. But this does not mean that you need to completely get rid of this habit. As you reduce your addiction, you will be able to feel more in control of your body.
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