I used to be a caffeine addict, and I know how tough it can be to kick that habit. As a kid, I would drink 2 liters of soda a day; post-college, it was a gallon of green tea. Last year I was finally able to kick my caffeine habit once and for all, and now I sleep better, eat better, and have more energy without the pains and crashes that come from caffeine abuse. If you’ve tried to quit caffeine before, you know it’s not as simple as “just stop drinking coffee.” You can wean yourself off of caffeine in a way that not only helps you avoid the worst of withdrawal symptoms, but also feels easy.
1. Record Your Caffeine Consumption
As the old saying goes, “What gets measured gets managed.” Simply being conscious of your caffeine consumption will usually be enough to make you start cutting back. Track every caffeinated beverage you consume and make note of roughly how much caffeine was in it.
2. Drink Water—Lots of Water
Most people go through life in a state of milddehydration. Dehydration causes your energy to drop and, when that happens, you’re likely to turn to caffeine in a misguided attempt to restore your energy level. Aim to drink at least a gallon of (preferably cold) water a day. This will also help prevent overeating.
3.找到一种新的最喜欢的饮料
Many people find it difficult to adjust to drinking water all day, and that’s fine. What’s not fine is switching from coffee to non-caffeinated soda. Replace your bad habit with a good one by finding a new beverage of choice, such as decaffeinated coffee or tea, or flavor water with lemon or cucumber.
4.避免胰岛素尖峰
Binging on starches and sugars will spike your blood sugar and, in turn, your insulin. An insulin crash will make you feel tired, much like dehydration. Avoiding insulin crashes will keep your energy levels high without caffeine. Eat foods that have a low血糖生成指数和insulin index, andavoid added sugars和excess liquid calories.
5. Leverage Public and Private Accountability
知道别人是窟时人们表现得更好ching. Find anaccountability partnerto check up on you periodically. You can ask a friend to fill this role, or find one through themyfitnesspalcommunity. It’s also helpful to make a public commitment to your goal. The prospect of public embarrassment can be an additional motivator—Facebook and online fitness communities are both good venues for this.
6. Cut Back Slowly
One of the biggest mistakes you can make on your journey to better health: Commit to something overly ambitious and unsustainable. If you try to go cold turkey, you’ll suffer from devastating withdrawal symptoms, including headaches, mood swings and fatigue. Instead, cut back over the course of two or three weeks. Better yet, set a schedule with specific caffeine consumption milestones.
7. If All Else Fails: Aversion Therapy
好的，所以我不想添加此部分。希望前六种技术对您有用，但是，从现在开始的几周后，如果您没有取得进展，则是时候进行计划B。不再是让戒烟愉快，而是需要使喝咖啡因痛苦不堪。这意味着听Friday丽贝卡·布莱克（Rebecca Black）（链接安全工作，但不是您的理智）重复。我不会说话：这首歌是针对人类的犯罪。因此，请记住B计划是什么，然后竭尽所能制定计划！
