How do I give up sugar?
Most people find it easier to cut down step by step than to stop overnight. Start by spotting where the sugar really comes from, swap a few things you won't miss, and make sure you are eating enough regular meals so cravings have less to push against. A nutrition practitioner can help you build a plan that fits your life, and a coach or hypnotherapist can help with the habit side. It is worth seeing your GP first if you have diabetes or another health condition.
Where to start
- Find out where it hides. Look beyond sweets and biscuits. Sauces, breakfast cereals, flavoured yoghurts, juices and fizzy drinks often hold more than you would guess. The NHS calls these free sugars, and labels help you spot them.
- Change one thing at a time. Perhaps the sugar in tea, or the afternoon biscuit. Once that feels normal, pick the next one.
- Swap, don't just remove. Fruit, plain yoghurt, nuts or oatcakes can fill the gap so you are not simply white-knuckling it.
- Eat regularly. Long gaps between meals and too little protein or fibre can make sugar cravings louder.
- Notice your triggers. Tiredness, stress, boredom and certain times of day often matter more than hunger.
Why it can feel hard
Sugar is tied up with comfort, reward and routine, so cutting down can feel like losing a small friend. In the first few days many people notice stronger cravings, a lower mood or a lack of energy, and then find it eases. Going gently, and having something planned for the moments you usually reach for it, tends to help more than willpower alone.
Try something tonight
Want to make a start before you book anyone? A short guide to cutting down on sugar, or a calming recording for cravings, gives you something to try tonight.
Relaxation recordings are not medical treatment. Please only listen somewhere safe where you can relax, never while driving.
Or see someone: find nutritionists near you
2054 nutritionists in the Practitioner directory, each with a phone number. Pick your town:
Or by what you would like help with: unwanted habits · Also: hypnotherapists · Also: coaches
How a nutrition practitioner can help
A nutritional therapist or nutritionist looks at what you eat in an ordinary week, asks about your energy, sleep and stress, and helps you plan realistic swaps and meals. They can also help you read labels and shop without it becoming a chore. Titles differ: a dietitian is a protected title in the UK and must be registered with the HCPC, while nutritionist is not protected, so ask about training and which professional body they belong to. The CNHC register lists nutritional therapists.
Where hypnotherapy and coaching fit
If you know what to eat but keep ending up with the biscuit tin, the habit may be the sticking point. Many people find hypnotherapy helps them feel calmer around cravings, and a coach can help you set small goals and check in on them. Neither replaces good food advice, but they can sit nicely alongside it.
How many sessions, and roughly what does it cost?
Many people have an initial appointment and then two to four follow-ups a few weeks apart, so there is time to try things between visits. Private nutrition appointments in the UK commonly start from £50, and first appointments are often longer and cost more. Hypnotherapy and coaching sessions commonly start from £50. Prices are often higher in big cities, and many practitioners offer a free first chat.
When to check with your professional first
Please see your GP or a dietitian before changing how you eat if you have diabetes, take medication that affects blood sugar, are pregnant, are underweight, or have ever had difficulty with an eating disorder. If you are very thirsty, passing a lot of urine or losing weight without trying, get that checked too. A good practitioner will tell you if another route is better first, and please don't change any medical treatment on your own.
More questions
Do I have to give up all sugar?
No. The NHS advice is about cutting down on free sugars, not removing sugar in fruit or milk. Many people aim for fewer sweet drinks and snacks rather than none at all.
Should I use sweeteners instead?
Some people find them a useful stepping stone, and others find they keep the sweet tooth going. It is worth trying and seeing how you feel, and a nutrition practitioner can talk it through with you.
Will I get withdrawal symptoms?
Some people feel tired, irritable or headachy for a few days when they cut down quickly. Going gradually, eating regular meals and drinking enough water often makes it gentler.
Can I do this online?
Yes. Many nutrition practitioners, coaches and hypnotherapists offer video sessions, which suit people who want to fit appointments around work.
What if I keep slipping back?
That is very common and useful to learn from. Look at what was going on at the time, such as stress or tiredness, and plan a different response for next time.