Need to crack this sugar addiction.....if I could just do that I know I would succeed !
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no such thing as a "healthy cereal bar" be prepared with a real food snack if that is why you are eating one,
'might as well eat a Milky WAy
Well, it depends. Calorie-wise they are similar, but some bars have more fiber or nuts, that are at least most filling than candy bars.
OP, as someone who loves sugar, it's not an addiction. It's about having the willpower and wanting to lose weight more than eating the food, that's all.
Lots of people use the 'sugar addiction' thing because they just don't want it enough. I'm not saying that it's easy, but it's really all there is to it.
For some people it's easier to just say 'no more sugar' but you need a long term solution... What I asked myself really is - can I imagine never having chocolate or cookies again? I love them, why would I do that to myself? I just only eat the GOOD stuff and ONLY when I really crave it (like, I'm craving a Kit Kat, not 'I just want sugar'). No wasting calories on non satisfying generic cookies etc. Not having dessert just for the heck of it unless it's something I've been specifically craving for a while (or it's a REALLY good place that I only go to once or twice a year). And try to savor every bite and limit myself to one or two instead of eating the whole box.
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Good luck with that
But if you crack the concept of "sugar addiction", then you'll have a real chance of success. Telling ourselves how bad, fattening, addictive, something that we also associate with pleasure, fun, comfort, family, celebration, and is cheap, readily available everywhere, all the time, and both heavily marketed and used as gifts and social glue, is not going to not make us not want it. It makes us crave it, and compulsively overeat when we can't take the pressure anymore, and that makes us feel guilty, weak and hopeless. Feelings of guilt, weakness and hopelessness is easy to take away for a short while, by eating something that's tasty, easy to eat, cheap, associated with pleasure, fun, comfort, family and celebration. 19 -
You don't have an addiction to sugar, you just lack the willpower to say no to too much of it would be my guess. Most of us have been there or can relate.
Aim to moderate your high sugar snacks. To lose weight all that is required is eating at calorie deficit, no particular food group needs to be avoided.
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GrammiJano wrote: »Thank u it's just that when I eat say a small sweet or a cereal bar it just seems to make me crave more it's like I have no self control at all. Wish it was different.
Just because you crave it doesn't mean you have to have it. It's a habit.
You have to want to stay on plan more than you want to put something in your mouth. That's the plain and simple truth.
So which is more important to you? Overeating? Or losing the weight? Which do you care about most? That's the Habit you're going to feed.13 -
Additionally, I find that if I work on meeting my macros with every meal, my cravings for sweets lessen.
I am committed to doing my very best in meeting my protein fat and fiber goals every day while staying within my calorie limits. That means every meal has at least 20 or more grams of protein. I make sure that I have fat and fiber.
Those three things are very satisfying and I find that I am less hungry when I focus on meeting my minimum protein fat and fiber goals every day.
Last night I was at the end of my day with quite a few hundred calories left over because I went to the gym and worked out. So I had a cup of Halo top ice cream... Absolutely delicious... And it was just enough. Because my body was already satisfied. My dinner was rich in protein, fat,and fiber.
I had the ice cream because I had met my macros, I was well within my calorie goals, and it was pleasant... Not binging or giving into a craving.
I do think a lot of times we give into Cravings because we are not nourishing our body properly at meal times. When I did Weight Watchers the first time way back when... I was focusing on all low calorie foods... They were not rich in protein, they were not rich in fat. They may have been rich in fiber but they left me feeling fatigued and wanting all the time. All I was eating it seemed where veggies veggies veggies and fruits.
It was not until I started at MyFitnessPal and learned about making sure I get adequate protein and fat in addition to fiber that the light came on so to speak. I do not feel deprived at all. And I have sweets at some point almost every day whether it's a handful of candy, ice cream, or... My favorite Vice a glass of wine... Lol not that that's a sweet.5 -
I fix it at the store. I don't buy anything with sugar, fructose, etc. No fruits. I do not buy cereal bars. I have switched away from cow's milk. I am a CHOCOHOLIC. Every day, for a snack or small meal I have 1 scoop of chocolate protein powder (cheap store brand) in unsweetened almond milk. About 210 calories - 60 for the milk, 150 for the scoop. Late at night when the chocolate calls, I will sometimes have another. It can be very filling. And that is less calories than other choices I have made.
I also have begun purchasing flavored, sparkling water. The fizz and the flavor will sometimes help me get over the craving.
I hate celery. I hate celery. Someone suggested celery with peanut butter, almond butter, whatever butter. This tends to be a snack that cures my need for sugar and chocolate. This is about 200 calories. I do this almost daily. Did I mention that I hate celery? But I find it useful. No wonder celery is so cheap in the store.
Someone suggested the 85% chocolate. It is an intense chocolate fix. Four squares is about 230 calories. BREAK OFF THE FOUR SQUARES IN THE KITCHEN. DO NOT BRING THE BAR WITH YOU.
These are all tricks that have helped me. You must find your own.
I also love sauces and have many low cal fixes. But that is for a different discussion.20 -
I will not force myself to eat things I hate. That just sounds sad18
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Cutting sugars and sweets was the most difficult part of starting my lifestyle change as well. Spent the first 10 days being a grouch and not being very nice. It gets easier, but it takes willpower, love and support. You can beat this just like any other challenge you have faced in life before. Always remember that food is not the enemy, but more a servant in the kingdom of your body. It works for you, keeps you healthy and happy and should never take control. Good luck on your journey, please keep us all updated with your progress.6
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kommodevaran wrote: »Good luck with that But if you crack the concept of "sugar addiction", then you'll have a real chance of success. Telling ourselves how bad, fattening, addictive, something that we also associate with pleasure, fun, comfort, family, celebration, and is cheap, readily available everywhere, all the time, and both heavily marketed and used as gifts and social glue, is not going to not make us not want it. It makes us crave it, and compulsively overeat when we can't take the pressure anymore, and that makes us feel guilty, weak and hopeless. Feelings of guilt, weakness and hopelessness is easy to take away for a short while, by eating something that's tasty, easy to eat, cheap, associated with pleasure, fun, comfort, family and celebration.
^this - I was stuck in the cycle for probably 15 years that I was aware of.it's not an addiction. It's about having the willpower and wanting to lose weight more than eating the food, that's all.
and until ^this switch clicked in my brain with regards to any and all food I love, I was unable to change things.
MFP has taught me so much about what foods I can eat anytime, what foods I need to eat less of and what foods spark a binge. At the start I would cut out the latter, but quickly realised that would make me want to binge more. I actually eat chocolate more regularly now that I ever have. But it is a square a day rather than 5 bars in an evening followed by 4 days of guilt. You can change habits, it takes time.
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I fix it at the store. I don't buy anything with sugar, fructose, etc. No fruits. I do not buy cereal bars. I have switched away from cow's milk. I am a CHOCOHOLIC. Every day, for a snack or small meal I have 1 scoop of chocolate protein powder (cheap store brand) in unsweetened almond milk. About 210 calories - 60 for the milk, 150 for the scoop. Late at night when the chocolate calls, I will sometimes have another. It can be very filling. And that is less calories than other choices I have made.
I also have begun purchasing flavored, sparkling water. The fizz and the flavor will sometimes help me get over the craving.
I hate celery. I hate celery. Someone suggested celery with peanut butter, almond butter, whatever butter. This tends to be a snack that cures my need for sugar and chocolate. This is about 200 calories. I do this almost daily. Did I mention that I hate celery? But I find it useful. No wonder celery is so cheap in the store.
Someone suggested the 85% chocolate. It is an intense chocolate fix. Four squares is about 230 calories. BREAK OFF THE FOUR SQUARES IN THE KITCHEN. DO NOT BRING THE BAR WITH YOU.
These are all tricks that have helped me. You must find your own.
I also love sauces and have many low cal fixes. But that is for a different discussion.
4 squares is too much even for me when it comes to dark chocolate actually. I usually get 2, but it kills the craving.0 -
Sugar IS addictive and an addiction. Cocaine is a harmless plant processed into a white addictive powder. Sugar? A harmless plant processed into a white addictive powder. Just because you don't act high or do goofy things, does not mean you don't have an addiction. And diet sugar substitutes DO give you sugar cravings. You know what your body is doing and the feelings of lack of control and spiraling into more sugar abuse is very real. There are some good suggestions and ways of dealing with your addiction in this thread. It may not be easy, but you CAN conquer this just as any other addiction is conquered. You were created with unlimited potential. Believe in yourself and NEVER give up.61
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The science behind it is this: when you eat sugar / starchy carbs, especially by themselves, they spike your blood sugar and your body uses that rather than stored fat as energy. When your body has burned that up, your blood sugar crashes, making your hungrier and craving more sugar / starchy carbs.
I slowly weaned myself off these cyclic crashes by doing the following:- Week 1: I gradually reduced the amount of sugar I put in my tea / coffee until I could drink it without any. I used vanilla extract that had no sugar in it that tasted sweet to help.
- Week 2: I continued as above. Rather than having a cereal bar for breakfast, I opted instead for a couple of HB eggs and around 100 grams of cooked / then cooled cold potatoes. (I make mine in advance and pack them for work.)
- Week 3: I continued as above. Rather than a sandwich or rice or pasta, I began having 8 oz. of mixed green / root veggies (I make mine on the weekend for the whole week, add salt and raw apple cider vinegar) with 3 oz. of turkey / chicken / tuna (in water).
- Week 4: I continued as above. I also incorporated more vegetables (including winter squash, yams, sweet potatoes, green beans) a serving of lean meat, poultry or fish, and a "half" serving of a starch with my meals to stay within my allotted sugar (<50 grams) and carbs (<150 grams).
What I noticed right away was that my cravings were manageable; I lost inches (because I burned stored fat); and when I did have a treat, (which I ate *after* one of the above evening meals) I opted for a high quality "something" and I could taste the butter and the sugar in them.
Ref:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
http://www.midss.org/sites/default/files/yale_food_addiction_scale.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
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GrammiJano wrote: »So I need to crack my sugar addiction. I just end up craving it on a night. I kid myself I buy "Healthy" cereal bars.,but I eat one and the taste of sugar just spiralls me into eating more sugary stuff. I chucked my whole cereal bar stash in the bin today. They liken sugar addiction to stopping smoking and I have seen how hard that can be for ppl. I am gonna try and go cold turkey with it and drink more water. I know if I can break my sugar addiction I will succeed in my weight loss journey.
Not true - you can easily over eat on anything. You might be able to overcome the way you gravitate towards sugar (processed sugar, by the sounds of it) but if you don't eat less than you burn you won't lose the weight.5 -
GrammiJano wrote: »Thank u it's just that when I eat say a small sweet or a cereal bar it just seems to make me crave more it's like I have no self control at all. Wish it was different.
It might be temporary, but if right now it makes it harder probably sensible to take a break for a while and see if that helps.
I think it's incredibly helpful not to just focus on not eating things (especially not "sugar," since of course sugar is in lots of really healthful foods like fruit), but to focus on HOW you want your diet to be. What kinds of foods do you want to eat, and how do you choose what makes up a healthful diet and stay within calories? It's pretty simple, but takes a bit of planning at first. WHEN do you want to eat? When you feel tempted to eat things not on the plan (the cravings or feelings of being out of control), what's going on? Do you happen upon them and think they will taste good or see others eating them or have a habit of eating them at certain times or in certain moods? Understanding this is important, because it helps you understand what is triggering.
Things I found out for me:
(1) Not eating between meals is helpful, as I stopped (it took about a week) thinking about eating then for the most part, even when delicious things turned up in the break room at work (or more commonly so-so things I would have eaten before, since they were there and I was having a bad day or whatever). Focusing on eating at a regular schedule (3 meals) and healthfully there was FAR more important than focusing on avoiding specific foods. (I don't tend to eat lots of non nutritious stuff at meals anyway.)
(2) Some things are fine for me to have at home and eat a little of in a scheduled fashion (normally after dinner). It helped to get to this place for me when I took a break for a while and don't eat them as a "it's been a bad day I deserve a treat" kind of way. Also, when I tell myself I can have them within calories or in some other scheduled fashion--I start thinking of myself as someone who has only a serving of ice cream after dinner and stop thinking "I will eat as much as I want" or "if I start I ruined it, so might as well eat it all" or "I have no control." Thoughts are important, so I would try to work on those.
(3) Some things ARE hard for me to have at home, as my mind will obsess about them (eat the pie or it will go bad) so better to limit how often it's around. If you know sweets are an issue, perhaps good to keep it out of the house for a while.
(4) Some activities were associated with snacking for me, finding an alternative (homemade iced tea, which I don't like sweet or something non food related) or changing up the activity may help. This will mostly go away over time.
(5) Just because you think you want something in the moment doesn't mean you need it. Usually the desire passes, you can just distract yourself or wait it out. If you keep wanting it set a time in the future (on Saturday or some such) and a specific place (I'm going out to brunch and will have pancakes or we are going for coffee and I will get a cookie) and go ahead and don't feel guilty or like you ruined anything. I think knowing foods are always going to be available helps with the "must have it NOW" thing.
(6) Be observant, does a little sugar in hot sauce or ketchup actually make you crave cookies. Probably not, if so why wouldn't fruit? If you want to cut all added sugar, it doesn't hurt -- I did it for a while as a project and eat very little now (planned desserts, but not all that often at the moment), but for me that there is a bit of sugar in sriracha was irrelevant to me, so I consume it and don't tell myself it has bad effects. Similarly, I am fine with diet soda. People have different reactions, so that others say you HAVE to quit things like that isn't meaningful. After all, many would say you have to quit or limit fruit, and sounds like you (sensibly, IMO) think you don't.
Good luck and pay attention to your reactions to things, it's okay to change them up.9 -
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GrammiJano wrote: »Thank u it's just that when I eat say a small sweet or a cereal bar it just seems to make me crave more it's like I have no self control at all. Wish it was different.
If you waited, say, 15 - 20 minutes would you still be hungry?
How often do you eat/snack? Sometimes if you wait too long - depends on your body, timing isn't crucial but it is different for everyone - and then you put something into your mouth you will feel ravenous because you're really hungry.
Plus it can take up to 20 minutes for your brain to register that you ate something and you're no longer hungry. See if you can wait it out and if you're still hungry, eat a little something more. Further, the instant sugar rush can be making you feel hungrier too. If you change up your snack - like maybe try some fruit and yogurt or some nuts/seeds and an apple. Or some cheese and crackers - these kinds of snacks are packed with an appropriate amount of carbs and protein which will help you feel fuller for longer and you likely won't get those extra urges to snack
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I had to break the sugar habitat in January if I was going to lose any weight. First I rid my home of all foods with added sugar, then I cut out eating starchy carbs with dinner. It only took 3-4 days of doing this before I noticed I wasn’t craving anymore. I use Stevia to sweeten my coffee or steel cut oats in the morning. I’m down 9 lbs so far and it’s not difficult to stick to my plan. Cutting starchy carbs at dinner was a break through for me. That really helped to cut the cravings. I still have 1 treat meal a week so I don’t feel deprived. Good luck on your journey.8
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That just shows how people differ, as when I was losing I tended to eat most of my starchy carbs at dinner -- omelet (with veg, maybe fruit) for breakfast, lunch often a big salad with protein, and then dinner involved pasta or potatoes or sweet potatoes or some other starchy carb. Never caused cravings for sweets (to me there's no connection between wanting starchy carbs and wanting sweets).
That's why treating these things as "one size fits all" is a bad call, IMO.10 -
good luck, i too am on this sugar cutting journey.5
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Sugar IS addictive and an addiction. Cocaine is a harmless plant processed into a white addictive powder. Sugar? A harmless plant processed into a white addictive powder. Just because you don't act high or do goofy things, does not mean you don't have an addiction. And diet sugar substitutes DO give you sugar cravings. You know what your body is doing and the feelings of lack of control and spiraling into more sugar abuse is very real. There are some good suggestions and ways of dealing with your addiction in this thread. It may not be easy, but you CAN conquer this just as any other addiction is conquered. You were created with unlimited potential. Believe in yourself and NEVER give up.
The difference is that cocaine makes you physically dependent. You're not physically dependent on sugar. In fact, your body makes its own sugar if you don't eat it because you kinda need it to live, like water and air.29 -
Good luck, I find myself getting off the sugar and doing really well for a while, then spiraling back. Usually it takes me a week to get over it again. During that time I do a few things, I tell myself there’s always tomorrow if I really still want it, and I drink a water and have a piece of fruit and try to ignore the craving (I find after that and about 20 minutes it helps!)
Mid afternoon is my weak time, so I try to busy myself right before the cravings normally hit, distractions help!
Also, I brush my teeth around 8:30 at night, after I put my daughter to bed. That way I don’t like the feeling of food in my mouth I’m not a night snacker so that’s just reinforcing it for me, but my husband is very much a night snacker and doing that helps him a lot!
Good luck! It’s so hard but even though I keep lapsing, every time it is easier- I’m learning how to flex my willpower muscles4 -
I get that my opinion is not the norm. I'm just sharing what has helped me. I've lost 100 pounds while still eating sugar and counting calories. When I stopped eating added sugars and artificial sweeteners, it wasn't to lose weight. I was sick with 5 separate illnesses over the course of 3 months. I was told by my primary care physician that sugar weakens the immune system and that I should cut all the added sugars from my diet. Following Dr's orders, I did. I haven't been sick since and my palate has changed tremendously. I have a much greater relationship with food. Maybe this will work for you, maybe it wont. If nothing else it can help your immune system and reset your palate a bit. I have no intention on staying off of sugar for the rest of my life but for right now I'm perfectly happy without it.17
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I had to break the sugar habitat in January if I was going to lose any weight. First I rid my home of all foods with added sugar, then I cut out eating starchy carbs with dinner. It only took 3-4 days of doing this before I noticed I wasn’t craving anymore. I use Stevia to sweeten my coffee or steel cut oats in the morning. I’m down 9 lbs so far and it’s not difficult to stick to my plan. Cutting starchy carbs at dinner was a break through for me. That really helped to cut the cravings. I still have 1 treat meal a week so I don’t feel deprived. Good luck on your journey.
Not sure why this got "woo"ed. It sounds like a pretty sensible plan that's working well for you. Granted it might not work for everyone, but good for you.2 -
Whatever works for you. Will you be able to eat this way for the long term? Is it sustainable over time?
Because over 80% of people that lose weight, gain it back within 5 years and many gain back even more weight than they lost. Some statistics put it at higher that 80%. I am in that over 80% that gain back weight within 5 years. This time, for me, it is going to be all foods in moderation, and that definitely includes sweets.3 -
I struggle with sugar issues too. I live with chronic pain from back surgery, avoid using pain meds, and find that eating sugary foods gives me a serotonin "hit" that eases my pain for a few minutes. But this is a vicious cycle, because as soon as my blood sugar levels drop I find myself craving more sugar. I have put on 20 pounds since surgery and menopause because I eat too many sugary foods on top of a healthy diet (whole grains, lean protein, olive oil, lots of fruits and veggies) and daily exercise. I am now trying to find a way to get off the sugar rollercoaster. I don't buy treats for myself because I know I will binge if I do, but my spouse often brings home ice cream, chocolate, and cookies as a treat for me when he buys treats for himself and our son. I have gone so far as to thank him and then quietly throw the food away to keep from eating it myself. I need to find a better way.
My dad was morbidly obese and diabetic and had major health problems--heart disease, quadruple bypass, vision problems, colon cancer, and foot and leg ulcers. He passed away at age 58, just 5 years older than I am now. I can see the potential landmines ahead and I would prefer to avoid them. I will start the "cold turkey" plan today. Do you use natural sweeteners like stevia that don't impact blood sugar levels, or do you avoid them too?4 -
When I was diagnosed diabetic I gave up sugar and a few other foods to help control my blood sugar. After significant weight loss I no longer need to control my refined sugar intake but the habits are still there.
Associating a crappy feeling two hours after eating sugar laden food (confirmed with blood testing/glucometer) was the key to deterring me from sweets. I no longer associated sweets with a good feeling. I never gave up fruit but I prefer vegetables.
I suggest you read Habit by Duhigg to get some insight on what sweet treats are doing for you.
I just gradually reduced the sweetness of my choices until I wasn’t adding sugar any more.
Tea black.
Water with lemon.
Apple with a walnut.
Oatmeal with raisins.
Cheese and crackers instead of a snack bar (same calories).5 -
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I read the title and had to share my experience. For decades, I ate cake, pie, cookies for breakfast (so wonderful with coffee!) and wondered why I was hungry at 10am. DUH! I've been in a non profit weight loss support group, TOPS (Take off Pounds Sensibly) for 5 years now this time. I've lost 20 pounds and have 60 to go.
Last year I recognized my sugar addiction - and that IS what it is - last year. So I quit eating desserts for a few months. I relapsed over the holidays, but now have been virtually sugar free for two months. I sometimes have banana, milk, 1 tbs of sugar and cocoa powder in a smoothie for breakfast, but I DO NOT EAT things with a lot of added sugar. That includes the Great Grains cereal (It's healthy, isn't it?) that I could never have just one bowl of, and anything anyone offers me, including things they made. That's pretty hard, but necessary. I CANNOT eat just one piece.
When I look at the candy in the checkout aisle, I repeat to myself, "No candy, no cookies, no cakes, no pies." That helps me. Looking the other way helps. Sometimes I think about cleaning up doggie pee while I'm looking the other way. Whatever works. I have LOTS of other habits that keep me fat, but this is my way to deal with this one.16
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