🌱How to Reset Your Eating This January!🌱

After the indulgence of the Christmas season, it’s normal to feel like you’ve fallen off the wagon with healthy eating. The endless supply of chocolates, cakes, and sweets may have left you battling sugar cravings and feeling sluggish. But January is the perfect time to hit reset and take control of your health and weight goals. 💪🏼

Here are five simple strategies to help you kick sugar cravings to the curb and feel more energized and balanced:

1. 🕵️🌍 Get Smart with Labels

One of the easiest ways to reduce your sugar intake is by learning to read food labels carefully. Many packaged foods—even the ones that seem healthy—are packed with hidden sugars. For example, baked beans, pasta sauces, and salad dressings often contain surprising amounts of sugar. If a food has sugar in the ingredients, think before you buy!

🔧 Quick Tip: Look for products with very low or no sugar.

A good guide is not to buy anything with >5g per 100g. But, consider how much you are going to eat of the food when taking that figure into account. If you are planning to eat 100g, that food is offering a very small amount of carbohydrate. But if you are going to eat 500g, that’s suddenly 20g of carbs without considering any other food.

High sugar carbs can spike your blood sugar and leave you craving more. For example, a popular organic fruit yogurt contains 9.7g of sugar per 100g, which is nearly half of a young child’s daily sugar limit! 🫣

Instead of relying on packaged foods, choose whole, unprocessed options. For example, plain yogurt with fresh berries and a sprinkle of nuts is healthier and more satisfying. Also, be cautious of “low sugar” or “no added sugar” labels, as these often contain artificial sweeteners that may harm gut health and blood sugar stability.

2. 🍌 Retrain Your Sweet Tooth

Sugar can be addictive, and the more you eat, the more you’ll crave. The good news? You can retrain your palate to enjoy less sugary foods over time. 🍬

🔧 Quick Tip: Clear your kitchen of sugary snacks like biscuits, cakes, cereals, high-sugar cereal bars, dried fruits, and sugary sauces. Replace them with healthier snacks that focus on protein and healthy fats to fill you up and keep you feeling full, such as:

·       Nuts and seeds

·       High-protein smoothies made with unsweetened almond milk and berries

·       Oatcakes with peanut butter

·   Hummus with raw vegetables

Stick with these changes, and soon, overly sweet foods will lose their appeal while natural sweetness becomes more satisfying.

3. 🏃‍♂️💃 Move More

Exercise not only boosts your mood but also helps regulate blood sugar levels, reducing cravings for sugary foods.

🔧 Simple Tip: Even a 10-minute walk after meals can lower blood sugar levels by up to 22%. If intense workouts aren’t your thing, try dancing, yoga, or a brisk walk around the block—anything that gets you moving counts! 👟 The key is to find an activity you enjoy. Whether it’s a gym session or a walk with a friend, making exercise fun ensures you’ll stick with it.

4. 😴 Manage Stress

Stress releases cortisol, which increases cravings for sugary, high-fat comfort foods. Over time, this can derail your healthy eating goals.

🔧 Stress-Busting Ideas:

·       Exercise: Try yoga, kickboxing, or a simple walk.

·       Mindfulness: Practice deep breathing or meditation.

·       Relaxation: Watch a show, read, or do something you enjoy!

Be kind to yourself. Stress is a part of life, but self-compassion can make a big difference in how you cope.

5. 💤 Prioritize Sleep

When you’re sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the fullness hormone), leading to overeating and sugar cravings.

🔧 Sleep Smarter: Aim for 7-9 hours of sleep per night. To improve your sleep quality:

·       Turn off screens an hour before bed

·       Read or practice light stretching or a short meditation to wind down

·       Stick to a consistent bedtime routine

Good sleep supports better food choices and gives you the energy to tackle your goals.

💪🏼💪🏼💪🏼

Resetting your eating habits in January doesn’t have to be complicated. By focusing on mindful eating, reducing sugar, staying active, managing stress, and getting enough rest, you can set the stage for a healthier, happier year. 🎉

If you’re looking for personalized support or more tips to crush your health and weight goals in 2025, I’d love to help! 🌱 Get in touch for a complimentary consultation and start the year with a plan that works for you.

👉 Share this blog with someone who needs a January reset and let’s start the year strong together! 🌟

Janie x