Start by gradually decreasing the amount of sugar you add to your coffee, tea, or cereal. Over time, your taste buds will adjust to less sweetness.
Be mindful of hidden sugars in processed foods like sauces, dressings, and packaged snacks. Check food labels and choose products with lower sugar content or opt for healthier alternatives.
Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and legumes. These foods are naturally lower in sugar and higher in fiber, vitamins, and minerals.
Cut back on sugary drinks like soda, fruit juices, energy drinks, and sweetened teas. Opt for water, herbal teas, or infused water with fresh fruits or herbs for flavor.
When sweetening foods or beverages, use natural alternatives like stevia, monk fruit, or erythritol in moderation. These sweeteners have fewer calories and a lower impact on blood sugar levels compared to refined sugar.
Include protein-rich foods like lean meats, fish, eggs, tofu, and legumes in your meals. Also, prioritize fiber-rich foods like fruits, vegetables, whole grains, and nuts, which help you feel full and satisfied.
Prepare healthy snacks like fresh fruit, raw veggies with hummus, Greek yogurt with berries, or nuts and seeds to have on hand when cravings strike. This can help you avoid reaching for sugary snacks out of convenience.
Pay attention to your hunger and fullness cues, and eat slowly to savor your food. Mindful eating can help you better recognize when you're truly hungry versus when you're eating out of habit or emotional triggers.