How I got started on cutting back on sugar

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I'm Jo!

As a health coach & personal trainer I love helping people build a more balanced life.

With foods that nourish your body and are low-sugar. And functional exercise to help with mobility.


My main reason for wanting to cut back on sugar was a family history of type 2 diabetes. But getting started felt very overwhelming!

My paternal Nan, Bampy (Grandad), and my Dad were diagnosed with type 2 diabetes later on in life. They didn’t have the healthiest of lifestyles or die, but they were now on a number of medications, including insulin.

I didn’t want to end up on medication for the rest of my life and I certainly didn’t want to have to inject myself every day!

How do I completely quit sugar?

At the time I was addicted to sweets and sugary foods. Going to the cinema I’d be straight to the pick and mix (in fact at Winter Wonderland in London one year I spent £17 on a bag of pick and mix!!!! To be fair there wasn’t much in there and it was very overpriced!) But you get my drift!

Some people choose to quit sugar completely. If you want to cut sugar out of your life completely that’s a personal choice.

Healthy sugar alternatives

For me, I create healthier alternatives and avoid store brought sugary snacks. But on the odd occasion like a birthday, I do sometimes have a piece of cake, but only if I feel like it.

Fruit is also something not to be scared of. Some fruits are lower in sugars than others like berries (compared to tropical fruits like bananas) However there are so many benefits to fruit, even higher sugar ones, and because they have fibre, vitamins, and minerals they don’t lead to a sharp rise in blood glucose levels.

What foods have no sugar?

Some foods are obviously full of sugar, but there are a number of foods and popular store brought items that contain hidden sugars. And they can be sneaky!

I’ve put together a free downloadable guide for you called Sugar Free Supermarket Sweep.

It helps you understand how to read ingredients, so you can identify sugars easily and find the most popular items with hidden sugars and healthier alternatives available. So don’t forget to download your free copy!

How do I start cutting out sugar?

Having never been someone who’s dieted the last thing I wanted to do was restrict anything. I’ve seen what that does to people, and I wanted this to be a lifestyle change.

So this is how I got started;

1:Instead of restricting sugary foods, I crowded out and replaced refined sugar with fruit or healthier sugar alternatives like energy balls and raw chocolate which I made at home.

2: I had my why. I mention this a lot but it’s so important to help you stay motivated and know why you’re doing what you’re doing. I didn’t want diabetes to be my destiny, so I was focused and determined to cut back on sugar, even with family members that are feeders!

3: I started to replace sugary snacks with more savoury foods like homemade popcorn (because again the shop brought variety has so much added sugar in it!)

4: Eating plenty of vegetables helped me feel full and stopped me from craving sugary foods, which was always my weak point. Especially in the afternoon.

5: I started to read nutrition labels. When I wanted a snack on the go, I learned to understand that if I couldn’t pronounce it, I probably wanted to avoid it!

6: I avoided low-calorie and low-fat foods. These often have added sugars or sweeteners to make the product taste good.



You don’t need me to tell you how bad sugar is for you! Yet still, it’s something that most people eat far too much of on a daily basis….and sometimes without knowing it.

According to the NHS, adults should have no more than 30g daily intake of sugar, but many people are eating over because information can be misleading or confusing.

Cutting back on sugar is a journey, and it can take time to reach your goals. But taking small steps and being kind to yourself along the way can help you get to your destination.

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