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Before You Start
Here's What To Do
Embarking on a 28-day sugar challenge can be transformative for your health and wellbeing. To set yourself up for success, follow these steps before you begin.
Go through your kitchen and remove any high-sugar snacks, drinks, and processed foods that could tempt you. This includes sugary cereals, fizzy drinks, sweets, and condiments like ketchup or BBQ sauce. Replace them with whole foods and healthier alternatives.
Familiarise yourself with ingredient labels to spot hidden sugars. Look out for terms like glucose, fructose, maltose, and syrups, which all indicate added sugar. This awareness will help you make smarter shopping decisions.
Ensure your kitchen is filled with sugar-free and naturally low-sugar foods. Focus on fresh vegetables, lean proteins, nuts, seeds, and whole grains. Have fruits like berries in moderation for a natural sweet treat.
Create a weekly meal plan focusing on whole, unprocessed foods. Preparing meals at home allows you to control what goes into your food and helps you avoid added sugars.
Record your current sugar intake for a few days before starting. This will give you a clear picture of how much sugar you're consuming and identify the biggest sources to target.
Think about why you're doing the sugar challenge. Is it to feel more energised, manage your weight, or improve overall health? Write these goals down to keep you motivated throughout the challenge.
Let those around you know about your sugar challenge. They can offer support, and it may even inspire them to join you.
Think about why you're doing the sugar challenge. Is it to feel more energised, manage your weight, or improve overall health? Write these goals down to keep you motivated throughout the challenge.
Understand that sugar cravings are normal, especially in the first week. Have healthy snacks ready, like a handful of nuts or a piece of fruit, to help you stay on track.
Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for a sugar craving. .
Use tools like a sugar-tracking template to monitor your progress and a glossary to help identify hidden sugars in products. Keeping track of your achievements can boost your motivation. By taking these steps, you'll be ready to tackle the 28-day sugar challenge with confidence and set yourself on a path to better health.
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