ONE DAY AT A TIME...
Take on the Dechox challenge with these top tips
DAY 1: Use the Dechox calendar (found at bhf.org.uk/dechox22) to tick off every day you don’t eat something sugary. Success will keep you motivated.
DAY 2: Drink water, it’s one of the easiest ways to beat sugar cravings and will help with withdrawal headaches.
DAY 3: Stock up on fruit, a guilt-free sweet fix full of natural sugar and nutrients.
DAY 4: Get support from loved ones and encourage others to Dechox with you.
DAY 5: Start swapping. Get into the habit of snacking on something savoury like nuts. DAY 6: Eat regularly – long gaps between meals will make you reach for sugary treats.
DAY 7: Check your stock of sugar-free snacks like carrots and hummus. If needed, head to the supermarket.
DAY 8: Print off Dechox affirmation cards or make your own. If you feel a craving coming, say: “I do not need sugar to make me happy”.
DAY 9: Aim to go to bed 30 minutes early. Better sleep helps reduce cravings for sugary junk food, say researchers at the University of Arizona.
DAY 10: Chew sugar-free gum. It’s low-calorie and will keep your teeth and gums healthy.
DAY 11: Take a stroll to distract you from temptation. Exercise oxygenates the body and increases feel-good endorphins. DAY 12: Believe in yourself, and if you do fall off the wagon, get back on and keep going.
DAY 13: Try citrus – a sour taste can overwhelm sugar cravings. Have a squeeze of lemon in some hot water.
DAY 14: Clarify your goals. Really understand what it is you want to achieve.
DAY 15: Sprinkle cinnamon on porridge or plain yogurt. It aids in balancing blood sugar and will reduce cravings.
DAY 16: Join Dechox social groups for extra support.
DAY 17: Avoid watching any TV shows about sweet treats or baking as these could tempt you into a sugar binge.
DAY 18: Check your diary, plan ahead and carry healthy snacks if you go out and about.
DAY 19: Limit caffeine and opt for herbal teas. A study by Ontario University found that caffeine can increase blood sugar levels by 24 per cent. When this drops back down, you’ll crave a sweet treat. DAY 20: Treat yourself to binge-watching a TV show – and snack on low-fat popcorn.
DAY 21: New habits take 21 days to form. Are you going to stick with any of your new lifestyle changes? If so, write a list and put it on the fridge.
DAY 22: Make a dessert with
frozen berries and plain yogurt. DAY 23: Look at recipes and plan healthy meals to cook from scratch. More than 70 per cent of supermarket foods contain added sugar.
DAY 24: Remind yourself why you’re taking part in Dechox – it’s for your health and you’re part of a collective effort to beat one of the world’s biggest killers.
DAY 25: Download a free meditation app – the mindfulness exercises will help to keep you more focused.
DAY 26: Reward yourself for sticking with the challenge with a long bath.
DAY 27: Make a sugar-free cake. Find easy recipes on mysugarfreekitchen.com.
DAY 28: Stop and think – have you noticed any changes? Is your skin looking brighter and do you have more energy?
DAY 29: Make one promise. What sugar-free change can you continue with once the challenge ends?
DAY 30: Write a gratitude list. Notice how the list doesn’t contain anything related to sugar.
DAY 31: It’s the end of the challenge. Well done!