Hypnotist Paul McKenna explains how to wean yourself off the white stuff…

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1. ONE CHANGE PER WEEK
If you usually eat a sugary cereal for breakfast, then one day this week, have something non-sweet. Don’’t change everything at once, just try one day. Next week
have a sugar-free breakfast on two days, and so on until your normal breakfast is sugar-free six days a week.
2. VISUALISE A HEALTHY YOU
Close your eyes and create a picture of how you intend to be when you’re in control of your own appetite. See how you will look. You may have lost weight, be more relaxed and fitter. Build that picture and fill in the detail. Take a while to enjoy it, then shrink it down to a little dot way, way, away in the distance and open your eyes.

3. KEEP A JOURNAL

Note the techniques you use and the changes you make in a journal, one day at a time. Journaling has been shown to help people stay on track with behavioural change, as 
it supports emotional balance and awareness of your achievement. As you keep track, you will find it a lot easier to keep going in the right direction.

4. BAN FRUIT JUICES

Fruit juice is basically fruit with all the fibre removed. 
It is water (good), vitamins (good) sucrose (bad) and fructose (bad) and without the fibre we don’t feel full. 
Orange juice has long been marketed as a healthy source of vitamin C, but it is far better inside an orange, with all the useful fibre.

5. LOOK OUT FOR ALIASES

Carob syrup, maltodextrin, mannose, coconut palm sugar… Manufacturers try to disguise sugar with other names. Any box, bottle, sauce or ready meal can contain sugar. Be on guard.

6. TRY THIS BOOSTER

Do this ‘havening’ technique every day for a week. Put 
your left hand on your right shoulder and your right hand on your left shoulder and stroke your arms firmly.Imagine yourself sugar-free and happy. You sail past the sweet counter. Keep stroking your arms and imagine floating into the healthier 
you. Notice how good you feel.
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7. QUESTION YOUR CRAVINGS

A sugar craving is not hunger. When you are properly hungry a balanced meal will always appear more attractive to you than a pile of biscuits or a cake. If you experience cravings there are the steps to freedom. Ask yourself:

1) Am I really hungry?
Forget your thoughts for a second and check in with the feeling in your stomach.  Does it feel empty?
If the answer is no, it is a craving.

2) Will it satisfy my hunger if I eat something that is not sugary?
If the answer is yes, go ahead and eat something that is not sugary. If the answer is no, or you are even a bit unsure, there is an element of craving rather than genuine hunger.

Get Control of Sugar Now! (Bantam Press) RRP £12.99 including free mind programming CD and audio download. Available wherever books are sold. Website: PaulMcKenna.com/books

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