6 Tips to Stay Motivated While Working Out

stay motivated_brickhouse cardio club

stay motivated_brickhouse cardio club

Sometimes it’s hard to stay motivated while trying to keep to a fitness regime. And, that too when you really want to get into a better shape.You know that you need to work out badly, but there is something that stops you from getting fit. It’s easier said than done, it’s hard to stay motivated. Many times you start out with the right intentions, but, eventually you end up quitting even though you don’t really mean to.

So, find out here what you can do that will help you stay motivated so that you can continue your exercise routine like a pro.

Tip one: You need to have solid goals as to why you are working out. You need to take time to find out what you really want out of your workout goals. These should be deeper emotional reasons that are very strong. Probably for most people their ultimate goal is to lose weight and look better. For others, it may be down to medical reasons where your doctor has recommended that you exercise more.

Tip Two: Don’t be so hard on yourself as many expect perfection. When you mess up, don’t quit because it wasn’t perfect. Just keep going with it and get right back onto your plan where you last left off.

Tip Three: You will have days you don’t want to exercise. Remember your reasons for working out and push through it. Most of the time after the first 5 minutes of doing your routine you will get into it and finish it for the day.

Tip Four: If you are struggling to stay motivated, you might have to make some of your workouts more comfortable. While some might consider this failure, it’s good to do some exercise versus doing none.When you are once more into a routine and the activities end up simpler, you can backpedal to your original plan once again.

Tip Five: Listen to a workout podcast or read exercise magazines. This will get your mind-set to be thinking about the right things. You will hear about other people’s results and want to do the same. Have some of these podcasts on your phone that you are looking forward to hearing. Just listen to inspiring podcasts during your workouts so you will want to get back to exercise sooner.

Tip six: Go out and look for a trainer. Join a gym and look at buying a few sessions with a personal trainer. Many times you can get some motivation knowing that you are paying for something and want to get your money’s worth. A personal trainer will also help to motivate you during your fitness program.

So, do not give up beginnings are always the hardest. It’s your work out, your time, your body earn it well.

 

Top 6 Nutrition Hacks to Follow When You Are On Weight Loss Spree

weight loss

weight loss

Many times we work hard in the gym but don’t feel that we are achieving the desired result. Moreover, we tend to get frustrated about our current progress. So, to avoid this frustration and seek the necessary result. Follow these nutrition hacks when you are on the weight loss spree.

  1. Guzzle Water

Your goal should be to drink water at least half of your body weight in fluid ounces and additional 30 ounces for every hour you work out. Also, try drinking a glass of water while cooking dinner and before your every meal. When you are traveling, remember to carry a water bottle so that you don’t forget to drink water. You can also try sugarless iced tea, lemon tea or green tea to achieve your goal.

  1. Address Food Sensitivities

Sometimes your body is facing inflammation chronically from the food you are eating. So it is advisable to carry extra fluid weight. Further, the common symptoms of food issues are brain fog, joint pain, fatigue, constipation, diarrhea, nausea, bloating and gas. If you are encountering any of these symptoms on a regular basis, it is recommended that you consult with your doctor or dietitian about a diet analysis. Also, some blood tests determine food sensitivities that can be helpful in reducing inflammation and excessive weight.

  1. Eliminate Empty Calories

Moderation is important in life. Also, we should enjoy the delicious food like chocolate, but we do not realize the fact that for much time we are enjoying this food. This approach of eating works for weight maintenance, but not in case of weight loss. So, it’s time we count up our empty calories and reduce them from our diet. This will help our body kick start again.

  1. Adjust Calorie Goals

When losing weight, it is vital to evaluate your nutrition goals. Because your height is still the same, but you are carrying less weight around, so you have less body to feed. Moreover, a drop in metabolic burn is normal when you’re losing weight, thus to maintain this trend; you need to reevaluate calories you are eating. You even need to evaluate your current workout schedule, daily activities and basal metabolic rate to achieve your new calorie goal.

  1. Power Up The Protein

Plan your protein intake in the daytime to ensure that you are maximizing your body’s usage of amino acids. Research has shown that protein that is high in the amino acid leucine can be helpful while reducing body fat. What you need to do is eat 25-35 grams of protein every 4 to 5 hours to achieve a positive impact. Moreover, don’t skip your afternoon protein snack. The primary protein sources are chicken salad, tuna, hard-boiled eggs, Greek yogurt and cottage cheese.

  1. Fiber Up

Prefer food that is high in fiber. The logic behind this that fiber helps to prevent rushes in blood glucose as it slows the absorption of sugar. Likewise, the fiber-rich food contains bulk and require you to chew it multiple times to break them down, which gives your body more time to process, and you feel full for a longer duration. The foods that are high in fiber contain more nutrition values than other foods. Some of the fiber-rich diets are broccoli, cabbage, Brussels sprouts, apples and many more.

So, these were some nutrient hacks that would surely help you in reducing weight.

 

Top 3 Secrets To Lose Weight In Your 30’s

3 ways to lose weight in your 30's

3 ways to lose weight in your 30's

Yes, losing weight in your thirties is possible. But, only with a smarter plan. We all know that losing weight at any age is a big deal. However, losing weight in your thirties is especially hard.

Why?

Because of one simple reason that is “weight loss”, many things for women over 30 takes a lot of time and energy. Moreover, it’s almost impossible to find extra time during that stage of life when career and family are the top priorities.

I am not trying to say that it’s impossible to lose weight for women in her 30’s.

But actually, it just takes smart PLANNING and ORGANIZATION.

Use the below tips specially tailored to address the unique challenges you face when you try to slim down at 30 and beyond.

  1.  Get Hold of Your Muscles and Metabolism

If you want a healthy metabolism to lose weight in your 30, you need to maintain your muscles.

“Women in her 30s need to be very careful about building and keeping muscle mass to support a healthy metabolism. Women begin to lose their muscle in the 30s, and until that muscle is challenged and maintained with regular workout sessions, the muscles loss will eventually slow the metabolism.”

Resolution: How does a woman with a busy life work can take control of her calorie burning fires from fizzling?

So, if you can’t get to the gym, there are easy strength workouts you can do at home.  Short and intense workout sessions will be more likely to burn extra fat.

  1. Stop Hanging with Fad Diets

Women in their 30s are too bold and too sophisticated to fall for the modern-day diet trends.

Are these fads harmful?

“If you have ever dieted on and off until your 30s, the chances are your metabolism is unclear, confused and disorganized. With every new diet attempt, you may put your body into starvation mode, and weight loss becomes harder than the rock. ”

Resolution: Your first step to healthy and fresh eating is to estimate your daily caloric intake.  You should also keep a pre-diet food record.  Then make sure you eat sufficient protein to maintain a healthy metabolism, limit your sugar consumption, and monitor your carbs intake to stay energized and gratified throughout the day.

  1. Deal and Manage Your Stress like A Pro

It is believed that 30’s is the most stressful time in our lives. Career, marriage, job stress, babies and relationship issues could keep you awake at nights. Even the simple act of dieting can give you stress. And, such challenges can cause more problems if they are not taken seriously.

“Life stress can stimulate your metabolism by initiating the stress response and in turn fat storage.”

So, balance in lifestyle is the key to a happy life.

Resolution: Get support from friends and family or reach out to a certified professional if you think that stress is preventing you from losing weight.

A Word to the Wise

If you are a working woman trying to lose weight after 30, you might be intrigued to back burner your health and your weight.

What’s worse? You might go on the first diet you perceive in a fashion magazine.  Don’t make those silly mistakes.  Now is the time when your decisions have real long-term consequences.  Make the best selections for lifelong health and well-being. The truth is weight loss for women after 30 is achievable with smart organization, assistance and a healthy dose of common sense.

 

 

How Is Hydration The Key To Good Health?

Hydration

Hydration

If there is magic on this planet, it is confined in the water

When it comes to hydration, most people assume that they need to stay hydrated only during summers. This is baseless and not true! Water accounts 70% of our body weight and losing even as low as 2% of this water content leads to dehydration.

Dehydration is the lack of water and salts that are required for normal body function. Even a fluid loss of 1-2% can hurt us physically and mentally.  Therefore, it becomes important to consume enough water every day so that we can stay hydrated and healthy.

Dehydration can be a standard difficulty owing to the weather conditions especially in places that have a humid climate whole year. There are many symptoms of dehydration, but the most common ones are thirst, lethargy, and headaches.

Drinking In A Right Way For Better Hydration

We all are aware of this fact that water plays a prominent role in a human body. It is a medium for all the chemical reactions in the body that helps in regulating body temperature. Moreover, if we constantly maintain hydration, it will provide us with ultimate flexibility and vitality of joints. It also helps us to maintain the elasticity of the skin and keeps the skin young and glowing.

The best way or we must say the only way to avoid dehydration is by drinking a lot of water to restore the loss of fluids through sweating.

Do you know how many glasses of water your body requires per day?

  • An average healthy body should drink eight glasses of water per day that means 2 litres.
  • During heated weather, if you are undergoing vigorous physical activity, the requirement increases because of a substantial amount of water loss via sweating.
  • 20% of our daily liquid requirements come from foods we eat. This means that the rest we need to get from other healthy beverages and natural water.

#ProTip: You are recommended to have at least eight glasses of water daily and more during the summers. And, besides water, you can also instill the habit of drinking green tea to stay hydrated.

Well, you will be surprised to acknowledge that “after water, unsweetened tea, without milk and sugar, is ranked as the second most ideal liquid choice for hydration.”

Green tea is 99.5% water and can be consumed on a regular basis as part of a nutritious diet and lifestyle as well. Reason being; it becomes a ZERO calorie drink when prepared without milk and sugar.

Every cup of tea hydrates you and helps you in removing waste from the body. You can also include water-rich fruits and vegetables in your diet to stay hydrated.

Follow these amazing habits religiously and make it a lifestyle, not a duty. Don’t wait for your body to offer you red flags that says “it’s running low on fluids.”

Don’t forget to love yourself. Be bright, happy and most importantly be you!

 

Your One Week Guide to a Flatter Belly

Flatter belly

Flatter belly

Have a big event coming up in a week? Want to get rid of the bloated stomach and get a flatter belly? Having a flat belly is on the top of the list of many people’s fitness regime. Getting a flatter belly in just a week is an avid goal, but by sticking to a proper plan, you can make a difference to your shape. Hence by the end of the week, you can make your stomach look flatter with some posture and style tricks. To discover the tips and tricks for a flatter belly, read on:

1. Stay Away from Salt:

Eating foods that are high in salts could be one of the reasons due to which your belly is looking bloated and puffy. Salt retains fluid that adds several pounds to your weight. Instead, add flavor to your foods with other spices & herbs. Some of them are:

  • Cinnamon: It can lower your cholesterol and reduce your blood sugar.
  • Ginger: It helps you to clear the weekend food out of your system with the help of digestive tract.
  • Mustard seed: With just one teaspoon of mustard seeds, you can increase your calorie burning.
  • Cayenne: It helps you to stimulate your metabolism to burn more calories.

So, putting your salt shaker away and getting these spices can help you a lot.

2. Go Green and Get Fresh:

Eating a meal of fresh fruits and vegetables will burn 15% of your calories. Veggies and fruits are rich in vitamin C and thus help in burning food. Avoid eating dried plums as they contain sorbitol which can lead to additional bloating and gas.

3. Fiber is Your Buddy:

To get your digestive tract move again, you need fiber. You should try to inculcate fiber in your every meal.

  • For Breakfast: If you have acidity, try wheat toast. If not, oatmeal flavored with raisins would be perfect.
  • For lunch: You can try some barley soup.
  • For Snacks: Grab a few nuts such as almonds or peanuts. The Fiber in nuts keeps your digestion regular and allows you to feel satisfied.
  • For Dinner: A baked potato with light and one hundred calorie is gentle on your stomach. It is enriched in fiber and is cholesterol free.

4. Say No to Alcohol:

According to American Journal of Epidemiology, people who heavily drink alcohol are more likely to get bloated. Restrain your body from alcohol and carbonated beverages for a few days. Alcohol leads to digestive problems and dehydration. The best thing is to drink water. Water helps in flushing out impurities and enables your digestion to get back on track. Also, drinking six to eight glasses a day is a healthy habit.

5. Chew Properly and Slowly:

While eating fastly, you swallow air which leads to bloating your belly and poor digestion. Enjoy each mouthful and try to slow down. Avoid distractions and multitasking, this way you can focus on eating your food slowly and not just gulping it. It will help you a lot in flattening your belly.

6. Watch Out the Intake of Sugar:

Many people don’t know how much hidden sugar they are intaking on a daily basis. Only staying away from cookies and chocolate bars won’t help much, many other things like frozen foods, sauces, yogurts and health bars have hidden sugar that adds calories. Consuming high amount of sugar will make it harder to lose belly flat. Read all labels of food before buying it. If you want to look best for the upcoming event in a week, stick to wholesome and natural foods.

7. Do Some Exercise Every Day:

Many studies suggest that mild physical activity alleviates bloating and clears gas. It is because the increasing breathing and heart rate spurs the regular contractions of the intestinal muscles, thus helps in preventing gas buildup and constipation by expediting digestion. If you walk for 10 minutes every day, it helps in burning 26 calories along with strengthening your heart rate. If you don’t get the time to go for a walk, you can try another form of exercise. It boosts your metabolism. Try to getting your heart rate pumping at least once a day to get lean and burn your fat.

For extra help in flattening your belly, consider these special products:

  • Peppermint tea or oil capsules contribute to killing the bacteria leads to bloating.
  • Use a product such as Tums, Gas-X, Pepto Bismal, or Bean.
  • You can try a digestive enzyme like a probiotic capsule.
  • Drink chamomile or fennel tea.
  • Try a gentle colon cleanser.
  • One of the best advice is to stop checking your weight every day. Instead, judge your bloating by the fit of your clothes.

With incorporating these easy tips into your everyday routine,  achieve the best results and get a flatter belly in a week!

 

 

 

 

 

 

 

 

 

 

All About Ketogenic Diet

Ketogenic diet

Ketogenic diet

Have you made your mind to lose weight and look slim? We have got the best plan for you! It’s a Ketogenic Diet! Wondering what is a ketogenic diet? How can it benefit you? We have all the answers covered in this blog. But, the very first thing is to understand what exactly is a ketogenic diet?

A keto or ketogenic diet is a low-carb, moderate protein and a high-fat diet. It turns the body into a fat-burning machine and puts it into a metabolic state known as ketosis. It has various proven benefits of health, weight loss, and performance.

How the Ketogenic Diet Works?

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and the fat burns increase with great speed. With ketogenic diet, it becomes easy to reach your fat stores to burn them off.

  • Cut down on carbs.
  • Improve your consumption of healthy fats.
  • Without glucose entering your body, it’s now forced to burn fat and produce ketones instead.
  • Once the blood levels of ketones rise to a specific point, you now officially enter into ketosis.
  • This results in consistent, fairly quick weight loss until your body reaches a healthy and stable weight.

A ketogenic diet is great if you’re trying to lose weight, but there are also other fewer benefits that it offers such as less hunger and a steady supply of energy, keeping you alert and focused.

Other Benefits of Ketogenic Diet

  • Better Mental Focus: Your brain has a consistent energy source for better mental focus. If you are looking to improve your mental focus, keto is a great way to accomplish that naturally.
  • Epilepsy: One of the main ketogenic benefits is for the people who have epilepsy is that they do not need too many medications.
  • In Reversing Type 2 Diabetes: If you have any blood sugar issues or type 2 diabetes, consider the ketogenic diet for the best results. It is highly effective at reversing type 2 diabetes.
  • Cancer: Cancer cells feed off of sugar. Cancer cells don’t know how to use ketones as a fuel source so if you eliminate sugars from your diet; it’s been shown to stop the growth of cancerous cells. While keto itself is not going to cure cancer, it can go a long way in treating it.

What to eat on a keto diet?

Here are the typical foods to enjoy on a ketogenic diet:

  • Fats & Oils: Try getting fat from the natural sources like meat and nuts.
  • Dairy: Most of the dairy products are fine, but prefer buying full-fat dairy products. Harder cheeses usually have fewer carbs.
  • Protein: Try sticking to organic, pasture-raised and grass-fed meat where possible. Also, too much protein on keto diet is also not good.
  • Beverages: Stay simple and stick to mostly water.
  • Vegetables and Fruits: The best type of vegetables for a ketogenic diet are low in carbohydrates and high in nutrients. Try to go after cruciferous vegetables that are grown above ground, leafy, and green.
  • Nuts and Seeds: For typical eating, you want to stick with fattier and lower carbohydrate nuts such as Macadamia nuts, brazil nuts, and pecans.

What to avoid?

The most crucial thing for reaching ketosis is to avoid eating too many carbs. You’ll apparently need to keep the carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective. Avoid foods having a lot of sugar and starch. This comprises starchy foods such as rice, bread, pasta, and potatoes. These foods are very high in carbs.

Final Words:

With Ketogenic diet, you experience a life where your body isn’t running on glucose, and you will feel so good about it. You will be more energetic and have clearer thinking. The amazing thing is you will love the feeling that your body is no longer holding you back from what you want to do.

Eat Your Phytonutrients!

 

You’ve heard of macronutrients and micronutrients, but what about phytonutrients?  Well “phyto” means plant, so phytonutrients are nutrients found in plants!  And these nutrients are powerful.  In plants, these nutrients are designed to protect plants from germs, fungi, and bugs.  In humans, these nutrients help prevent disease!

Phytonutrients can be found in fruits, vegetables, whole grains, nuts, legumes, and tea.  There are 10 that have been well studied by scientists and we’ll take a look at each of them below:

 

Carotenoids

This class of phytonutrients can be found in yellow, orange, and red fruits and vegetables (think carrots!).  Carotenoids are antioxidants and fight free radicals in the body.  Some can be converted to Vitamin A to help with your immune system and vision.

Lycopene

This phytonutrients is found in red and pink plants like tomatoes, watermelon, and pink grapefruit.  This powerful nutrient has been linked to lower rates of prostate cancer.

Lutein

This phytonutrient can be found in dark greens like spinach, kale, and collards.  It is known for helping with eye problems such as cataracts and macular degeneration.

Ellagic Acid

Ellagic Acid can be found in berries such as strawberries, raspberries, and pomegranates.  It has been shown to slow cancer cell growth – wow!  

Catechins

Catechins are found in green tea.  They are well known for the prevention of certain cancers.

Hesperidin

This phytonutrient can be found in citrus fruits and helps to reduce inflammation in the body – prevent a lot of our age-related diseases.

Flavonols

Flavonols have been found in apples, berries, kale, and onions.  This one is super powerful!  It has been shown to reduce risk of asthma, some cancer, and coronary heart disease.

Resveratrol

This is the famous nutrient found in grapes and red wine… it is well known for it’s anti-inflammatory properties.  Current research is trying to prove it’s ability to reduce heart disease and cancer.

Glucosinolates

This phytonutrient are found in cruciferous vegetables (brussel sprouts, cabbage, kale, broccoli).  To utilize this nutrient, the cruciferous vegetables must be cooked.  They have the potential to prevent the growth of cancer.

Phytoestrogens

This phytonutrient can be found in soy foods.  Phytoestrogens act like estrogens in the body – meaning they prevent the body from making excess estrogen.  This has been shown to lower risk of endometrial cancer and bone loss.

 

So, these plant-based nutrients have powerful effects in our body – but how can we be sure to get them?  Simply fill your plates with as many colors as you can to ensure a wide variety of phytonutrients.

 

Resources:

http://www.webmd.com/diet/guide/phytonutrients-faq#2

 

The Truth about Matcha

I’ve been seeing matcha everyone!  From my local grocery store, to Costco, to Starbucks and all over the internet.  It is touted for it’s incredible health benefits.  Increased energy and weight loss – what could be better?

Matcha is simply a powder made from a specific type of green tea.  This particular type of green tea happens to have high chlorophyll levels (which explains how matcha looks so green!)  In order to brew matcha, you simply add the powder to hot water, which means you are consuming the entire leaf (unlike typical teas, where you remove the leaf after brewing).  

The specific compound that appears to have incredible health benefits is EGCG – which is actually found in all teas.  But when you combine EGCG with the catechins and antioxidants found in green tea, you can reap the following benefits:

  • Reverse diabetes
  • Increase heart health
  • Increase brain health
  • Decrease cancer growth
  • Decrease the aging process
  • Improve skin health
  • Boost metabolism!

Sign me up!  But do we really need to reach for matcha instead of a regular green tea leaf?  Well, matcha has been shown to have as much as 3 times as much EGCG as regular tea.  So perhaps it is worth the price!

Just one quick precaution before you start investing in matcha: teas produced in China have been shown to have higher levels of lead pollution than other countries.  So, to play it safe, try to get your green tea and matcha from Japan.

So try switching your morning coffee for matcha and see if you can feel the subtle changes in your own health!

 

Dark Chocolate: A Healthy Indulgence

 

 

 

According to Webmd, dark chocolate has a multitude of health benefits!  To name a few:

 

  • It’s been proven to lower blood pressure
  • It is packed with antioxidants that eliminate free radicals
  • It contains essential vitamins and minerals including Iron, Magnesium, Copper, and Manganese
  • It has been shown to lower bad cholesterol and increase good cholesterol
  • It may lower the risk of cardiovascular disease
  • It contains flavonoids that protect skin against harmful sun rays
  • It improves brain function; it reduces food cravings, helping you lose weight
  • t improves insulin sensitivity, helping prevent diabetes
  • It improves your mood – awesome!

 

So we’re convinced dark chocolate is good for us.  But what exactly do we mean by “dark chocolate”?  

 

  • Focus on the cocoa: when it comes to chocolate, the higher cocoa percentage, the better.  Shoot for at least 70% cocoa, and aim for higher if you can tolerate it.  

 

  • Reduce sugar: sugar can wreak havoc on our systems, so do your best to reduce or eliminate the amount of sugar in your chocolate
  • Eliminate milk: do your best to find dairy free dark chocolate.  No milk and no milk products.  Milk causes inflammation in our bodies and prevents the absorption of chocolate’s many nutrients.
  • Portion control: when indulging, stick to a small amount per day.  1-2 squares is all you need to reap the benefits of dark chocolate.

 

 

So go forth and indulge!  Healthily 🙂

Sugar: tastes sweet, feels bitter

Sugar can be our best friend and our worst enemy… it can make our food taste irresistible and add inches to our waist.

Sugar is like that “friend” that always wants to go grab a bite, a drink, and then sit on the couch watching mindless television.  They seem fun, but they’re really no good for you.  As you mature, you realize more and more that this friend only depletes your energy, leaving you feeling more tired and sad than before.  Overtime, you gain the strength to let go of this friend and find people that increase your overall vitality.

It’s time to let go of sugar – it is not your friend.  Dr. Thomas M. Campbell states that the consumption of sugar can even lead to mental conditions like depression.  Sugar literally makes us sad.  We’ve all experienced, or seen, the effects of sugar.  You feel happy and energetic for a short amount of time, ultimately leading to a hard crash where you feel sadder and more tired than before you ate the sugar.  Which leads you to want to eat more sugar – making you stuck in the endless cycle.  You constantly search for that next “high” only to find yourself lower than ever before.  Given enough time, this inevitably leads to depression.

So why not take sugar out of the equation completely?  This would eliminate the sugar high to sugar crash cycle!  You would feel happier, more energetic, and more vibrant!  I know… easier said than done.

The truth of the matter is that with sugar consumption, we are dealing with an addiction, similar to a drug addiction.  So there are two approaches to tackle this addiction:  the cold-turkey approach or the gradual approach.

Cold Turkey

If you prefer to rip off the band aid as quick as possible, or dive into the cold pool head first, then cold turkey is for you.  It’s simple, effective, fast, but takes great discipline.  You simply cut sugar out of your diet: no sweets, honey, added sugars, sweetened drinks, pastries.  None.  The draw-back with this approach is it can lead to withdrawals.  The withdrawals won’t be as severe as what a drug addict experiences – most likely, you’ll just be irritable and might get a headache.  But they are very temporary.  As long as you have the discipline, you will get through the withdrawals, break the sugar addiction, and live your most fulfilling life!

Gradual

Do you prefer to peel the band aid off slowly?  To get into the pool one inch at a time, allowing your body to acclimate?  Then the gradual approach is for you.  With this approach, you will decrease your sugar intake slowly – adjusting your intake on a weekly basis until it is down to zero.  This approach will require great patience.  The first week, you will eat normally and simply record each time you eat sugar.  The next week, take away 10% of the sugar sources and continue taking 10% away until you no longer eat any sugar sources.  For instance, if you drink a Frappuccino each morning and a bowl of ice cream every day – that’s 14 sources a week.  10% would be 1.4, so the next week take away 2 of these sources (always round up!).  So, have a sugarless Sunday.  Continue decreasing week by week until you no longer need the sugar.  While this approach takes significantly longer, you will not go through the withdrawals of the cold turkey approach because your body is adjusting gradually over time to reach a sugarless state of utter bliss!