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How to Quit Sugar: 6 Tips and Tricks

Find yourself craving chocolate in the middle of the night? Or do you struggle to get through the day without something sweet? Or perhaps your problem is emotional eating – but since you’re here, you already know this. That’s why we'll be unpacking our top tips and tricks to get you off the sweet stuff for good – here’s how to quit sugar in 6 simple steps.

1. Start small

If quitting sugar cold turkey is intimidating, making a few small changes could be a better starting point. Once you get started, it’s easier to keep going – you might even realise it’s not as hard as you thought it would be. You may find you gain the momentum and motivation to reach your goals. The stress from pushing yourself too far can result in procrastination and short-lived attempts to quit sugar – so, if you’ve been wondering how to quit sugar, remember it doesn’t have to be an all-at-once thing. It’s better to get something done, no matter how small, than nothing at all. Here are a few ideas for simple goals you can set:

  • Eating one less added-sugar snack per day
  • Swap your cereal out for a reduced or no-sugar version
  • Pick one junk food to cut out – for example, quit milk chocolate first
  • Add an additional serve of veggies each day
  • Eat more healthy fats – if you have toast for brekkie, consider adding avocados to it.
  • Stop adding sugar to your coffee
  • Swap your cheese brand for a preservative free option
  • Aim to get daily exercise, this also helps reduce cravings!

2. Quit sugar with a friend

Get yourself a quitting sugar partner – now you’ll have someone to keep you accountable, and you might even have more fun with a friend or loved one by your side. The element of accountability is one of the biggest drivers of success – if you’re the only one aware of your goals, it’s easier to give up knowing you won’t lose face or have to verbalise what happened. But with others checking in on you, you’re more likely to avoid that scenario, and you may also want to hang in there to support your friend – this, in turn, helps you as you stick to your health goals.

3. Do a sugar overhall

Are you a sugar addict? Quitting sugar is a lot harder for some than for others, and it all comes down to your dependence on the sweet stuff. If you find yourself reaching for the ice cream when you’re stressed or using food to stop boredom, you’re probably in the camp of those who do better when cutting added sugar out completely. It’s going to be a lot harder to fight sugar cravings when you’ve got a pack of biscuits waiting in the cupboard. You don’t have to throw it away – you can bring any sugary foods to parties or gift any confectionery items to friends and family. 

4. Focus on nutrition

Now that you’ve decided to get rid of sugar, what will you replace it with? Nutritious food is the answer – when you’re in for a host of withdrawal symptoms, you’ll want to give your body the best weapons to fight them. Healthy fats and protein fight cravings, while iron boosts your energy levels. A balanced meal will provide your body with the essential nutrients it needs to function, so instead of focusing on avoiding sugar, focus on optimising nutrition. That’s where we come in. Here on the 8-Week Program, we’ve crafted meal plans that incorporate a high protein brekkie and lunches and dinners that make use of veggies, whole grains and fermented foods. We’ve got veggie bakes, curries and sushi – and we didn’t forget about dessert either! Cheesecakes, peanut butter cups and pancakes are all waiting for you – you won’t believe they’re sugar free! Take a look at some of the delicious recipes we’ve got here at I Quit Sugar:

Lemon Ricotta Pasta

Get your free recipe HERE

Spiced Pumpkin Tim Tams


5. Start journaling

Consider putting aside some time to make a plan and put your goals out in writing. This way you can set out a timeline of the steps you’ll be taking to reach them, and keeping a journal of your progress is one of the best ways to see what’s working and what’s not working. You may want to note down when you crave sugar most and what activities help fight them. This way you might start to notice a pattern and can address the obstacles in your path, without judgement. 

6. Join the Program

One of the best answers to the common conundrum of how to quit sugar is to join a program – after all, there’s strength in numbers. It’s no secret that a sugar habit is a tough one to beat – wherever you go, sugar is there. Unlike with ditching alcohol, there are few places where sugar is unwelcome. From birthday parties and functions to the office pantry, Sunday markets and the supermarket. Is it any wonder that so many of us find it hard to quit the stuff? That’s why it can help to join a program like ours – our 8-Week Program is based on accountability, support and providing the essential resources to set you up for success. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health.

With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We’ve also got nutritionists, personal trainers and naturopaths in our team of experts, and they understand what our bodies need and how to best arm ourselves against those cravings. So, if you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!



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