Sugar is everywhere. It’s in your morning cup of coffee, your bowl of cereal, and even your salad dressing. It can be hard to avoid, and even harder to quit cold turkey.

But with a few tweaks to your diet and lifestyle, you can beat your sugar addiction and improve your overall health. Here are 30 ways to get started:.

1. Read Labels

You can’t avoid sugar if you don’t know where it’s hiding. Take the time to read the labels on the products you buy to see how much sugar they contain.

Look for hidden sources of sugar, such as high fructose corn syrup, dextrose, and sucrose. If sugar or one of its many aliases is listed as one of the first few ingredients, it’s a sign that the product is high in sugar.

2. Swap Out Sweet Drinks for Water

Soda, sports drinks, and fruit juice can all be major sources of added sugar in your diet. Swap them out for plain water or unsweetened herbal tea.

If you’re used to drinking sweet beverages, start by diluting them with water until you’re used to the taste of plain water.

3. Don’t Skip Meals

Skipping meals can lead to cravings for sugar and other unhealthy foods. Make sure you’re eating regular meals throughout the day, and include a balance of protein, healthy fats, and complex carbohydrates to help keep your blood sugar stable.

4. Replace Refined Carbs with Whole Grains

Refined carbohydrates, such as white bread and pasta, can cause spikes in your blood sugar, leading to cravings for sugar.

Replace these foods with whole grains, such as quinoa, brown rice, and whole wheat bread, which digest more slowly and keep your blood sugar stable.

5. Eat More Protein

Protein can help keep you feeling full and satisfied, which can reduce your cravings for sugar. Good sources of protein include chicken, fish, beans, tofu, and eggs.

6. Add Healthy Fats to Your Diet

Healthy fats, such as those found in avocado, nuts, and olive oil, can help keep you feeling full and reduce your cravings for sugar.

7. Get Enough Sleep

Lack of sleep can disrupt your hormones and lead to cravings for sugar and other unhealthy foods. Aim for 7-9 hours of sleep per night to help keep your hormones balanced.

8. Practice Mindful Eating

Try to eat your meals and snacks without distractions, such as TV or your phone. Pay attention to the flavors, textures, and smells of your food, and stop eating when you’re feeling full.

9. Keep Healthy Snacks on Hand

When cravings strike, having healthy snacks on hand can help you avoid reaching for sugary treats. Good options include fresh fruit, veggies and hummus, and nuts and seeds.

10. Drink Coffee or Tea

Coffee and tea are rich in antioxidants and can provide a natural energy boost without the added sugar found in many energy drinks and sodas.

11. Try a Sugar Detox

If you’re really struggling to kick your sugar habit, a sugar detox may be a good option. This involves cutting out all added sugars from your diet for a set period of time, such as 1-4 weeks.

12. Use Spices to Add Flavor

Instead of relying on sugar to add flavor to your meals, experiment with spices and herbs, such as cinnamon, cumin, and garlic.

13. Limit Processed Foods

Processed foods are often high in added sugar and other unhealthy ingredients. Try to eat more whole foods, such as fruits, vegetables, and lean proteins, which are naturally low in sugar and rich in nutrients.

14. Don’t Keep Sugar in the House

Out of sight, out of mind. If you don’t have sugary treats in your house, you’ll be less likely to indulge in them when cravings strike.

15. Find Healthy Ways to Deal with Stress

Many people turn to sugary treats as a way to cope with stress. Instead, try exercising, meditating, or taking a relaxing bath to help manage stress levels.

16. Stay Hydrated

Dehydration can cause symptoms similar to those of sugar cravings. Make sure you’re drinking enough water throughout the day to stay hydrated.

17. Make Your Own Sauces and Dressings

Many bottled sauces and dressings contain added sugar. Make your own at home using healthy ingredients, such as olive oil, vinegar, and herbs.

18. Eat More Fiber

Fiber can help slow down the absorption of sugar into your bloodstream, which can reduce your cravings for sugary treats. Good sources of fiber include fruits, vegetables, and whole grains.

19. Eat a Balanced Breakfast

A balanced breakfast can help keep your blood sugar stable throughout the morning, reducing your cravings for sugar later in the day. Good options include eggs, whole grain toast, and berries.

20. Try Sugar-Free Alternatives

If you’re really craving something sweet, try sugar-free alternatives, such as xylitol or stevia. Just be aware that even natural sweeteners can cause digestive upset in some people.

21. Find Healthy Alternatives to Your Favorite Treats

If you’re a fan of sweet treats, look for healthy alternatives that satisfy your cravings without the added sugar. Good options include fruit salad, frozen yogurt, and dark chocolate.

22. Keep a Food Diary

Keeping a food diary can help you become more aware of your eating habits and identify triggers for your sugar cravings. This can help you make healthier choices in the future.

23. Exercise Regularly

Exercise can help reduce stress and balance your hormones, which can reduce your cravings for sugar. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.

24. Take a Probiotic Supplement

Gut health may play a role in sugar cravings. Taking a probiotic supplement can help promote the growth of healthy gut bacteria, which can reduce your cravings for sugar.

25. Find Healthy Ways to Socialize

Social situations can be a major trigger for sugar cravings. Try to find healthy ways to socialize, such as going for a hike or trying a new healthy restaurant.

26. Find a Healthy Snack Alternative

If you’re used to snacking on sugary treats, find a healthy alternative that satisfies your cravings. Good options include air-popped popcorn, sliced fruit, and roasted chickpeas.

27. Reduce Your Alcohol Intake

Alcohol can be high in sugar and can also disrupt your hormones, leading to sugar cravings. Try to limit your alcohol intake or avoid it altogether if you’re trying to beat your sugar addiction.

28. Get Support

It can be hard to kick a sugar addiction on your own. Don’t be afraid to reach out to friends, family, or a support group for help.

29. Set Realistic Goals

Be realistic about your goals and don’t expect to quit sugar completely overnight. Instead, focus on making small, sustainable changes to your diet and lifestyle that will add up over time.

30. Celebrate Your Accomplishments

Finally, remember to celebrate your accomplishments along the way. Be proud of yourself for making healthier choices and don’t be too hard on yourself if you slip up occasionally. Every step counts.