How To Actually Cut Back On Sugar (A 28-Day Plan)

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If you love sweets then you know how easy it is to eat more sugar than you should. You may have even had a doctor warn you to cut back and have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, and once you eat some, it’s quickly and efficiently stored as body fat. And what’s worse is the fact that the more sugar you eat, the more you crave it. It’s a rough situation for you and your sweet tooth; it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose your motivation though! It is possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Coffee & Sugar gif
If this is how you feel about sugar…we need to talk..


Cut Back Sugar: Week One

In this first week, your goal is to get an accurate idea of how much sugar you are currently consuming.

You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week, you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.


Cut Back Sugar: Week Two

In this second week, your goal is to eliminate liquid sugar.

Thankfully, there are usually more options than that 😀

It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Look out for these common drinks filled with sugar:

  • sweetened coffee drinks,
  • smoothies, alcoholic beverages,
  • sweetened sodas

Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavour than powdered stevia. Avoid super processed sweeteners like Splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

Related Article: Breaking Up With Sugar? Natural Sweeteners Are Your New Best Friends

Cut Back Sugar: Week Three

In this third week, we are now going to focus on eliminating the food in your diet that contains refined sugars.

Even the Cookie Monster knows to eat a balanced diet!

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.


Cut Back Sugar: Week Four

You are in the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing.

During this week I’d like you to once again record everything that you eat and drink.

Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and kept you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four-week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then take a look at what programs are available by clicking here, or just give us a call today!

I’d love to help you achieve a substantial drop in body fat as soon as possible. So let’s get started now!

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