The reality is that most people fall back into their old habits by mid-January. For New Year’s resolutions to stick, you need a plan in place, and it has to be specific and achievable.

Often, people approach changes to their eating habits in a sweeping fashion, so it can be overwhelming. At first, this overhaul might feel good. You have a lot of motivation whenever you’re starting something new, but as soon as that honeymoon period fades, it’s hard to keep up with so many changes. And when you feel like you’ve failed, it’s tempting to give up. Instead of going down that path, it’s helpful to break down your goals into smaller goals.

A great place to start is with added sugars since they influence your mood, immune system, and risk of chronic problems, like type 2 diabetes and heart disease.

In my latest book, Sugar Shock, there’s a seven-day step-down plan that guides readers through doable strategies to lower their sugar intake. You don’t have to give up all added sugars to be healthier this year, but it’s a good idea to bring your consumption into a healthy range, which is no more than six teaspoons per day for women and no more than nine teaspoons per day for men. Here are some ways to do that:

Reduce or eliminate sugary drinks. If you’re drinking sugary drinks, like soda, sports drinks, or sweetened coffee and tea (especially versions that contain pumps of flavored syrups and/or toppings), one of the best things you can do is eliminate these drinks. If it’s hard to kick your habit right away, think about ways to reduce your intake. For instance, try to consume a can of soda every other day instead of every day, and then cut back to once every two days, and so on, until you’re drinking mostly water. And cut the sports drinks unless you’re participating in a sweaty workout that lasts more than an hour or is in a hot and humid setting. Other than those situations, water is the ideal choice.
Swap sugary yogurt and cereal for plain versions. These foods may contain three to five teaspoons of the six to nine you can have each day. To make plain versions tastier, try pairing them with fruit and adding flavor enhancers, like cinnamon, which tastes sweet without any added sugar. Vanilla extract is another excellent addition. Since it reminds you of dessert, it tricks your tastebuds into thinking that you’ve had something sweet, but it’s naturally unsweetened.
Read food labels. On a food label, sugar shows up in grams. There are about 4 grams of sugar in a teaspoon. You’ll see the amount of added sugar on the nutrition facts panel, so when you see the label on a savory food, such as bread, with more than 2 grams of added sugar, scan labels of similar foods to see if you can find a product with lower amounts. Also, knowing that you can have between 25 grams and 36 grams of added sugar per day (for women and men, respectively), you can be more deliberate about the foods you eat. For instance, maybe that granola bar with 10 grams of added sugar isn’t worth it, knowing how easily added sugars add up.

When you’re making changes to the way you eat, consider foods you can’t live without. Ultimately, if these foods are restricted on the plan you’re entertaining, any changes you make will probably be difficult to sustain. At some point, you’re going to want to learn how to enjoy your favorite foods in a balanced and healthy way.

Sugar Detox Tips from Samantha Cassetty, MS RD