How to break Sugar addiction

Carlos_421

bjkoziara wrote: »

I had a huge problem with binging, especially on sugar. I would do it when no one was around to see it or hold me accountable. I have very disordered ways of thinking about food, and in the past I have found that labeling foods as "good" or "bad" put this idea in my head that I had to feel guilty for eating "bad" food, like sugar.

Ultimately, what's worked for me is allowing myself to have things I enjoy if it fits in my day (If It Fits Your Macros). I also log my food for the day before I eat breakfast because having a plan or knowing what I am going to eat and when helps me not to binge, and at the end of the day if I am craving a chocolate or a scoop of ice cream, I know if it will fit my day.

Total restriction is almost never a good idea unless there is a medical reason to do so. It's not good for your mental health.

It really is empowering to take away the stigma of good vs bad from food and free yourself from guilt when allowing yourself to eat things you enjoy.

Phirrgus

Carlos_421 wrote: »

Jthanmyfitnesspal wrote: »

You need to challenge yourself big time. I mean, go really big. F these 1-week challenges or even 1-month challenges. Try a 6-month or 1-year challenge. Here's how I do it:

1) Write out the challenge. Be specific (never, once a week, once a month, what exact foods, etc.). It's also good to define things that are acceptable. (Strawberries with whipped cream, or something.)

2) Write your reasons for doing the challenge. Are there negative consequences of this behavior? Again, look for specific reasons you want to change your behavior.

3) Discuss it with people you live or interact with. Enlist a friend, if you can.

4) Pick a start date. Leave some time so you can visualize.

5) Print, sign, and date the contract. Post somewhere you will see it daily. (But maybe out of the public eye.)

6) When the date comes, do it and don't wimp out. If you can do the above steps with a good conscience, this should be no problem.

Or...and just hear me out on this...

Forget challenges altogether and just make small incremental steps towards reducing calorie intake, increasing activity and eating more nutritious foods, thus achieving a sustainable healthy lifestyle without demonizing any particular food.

Why do so many people think that living healthy has to be such an extreme thing?

If it doesn't cause suffering it just doesn't work.

I am in complete agreement with the above. "Sustainable" to me means achievable on a daily basis in a manner that is acceptable to me. Small, incremental changes are both simpler and easier to make, and if done on a steady basis will become habit, which can be further built upon.

Most folks dietary preferences are different to one degree or another, but one thing I believe we have in common is the desire to enjoy our food, and our day. Start doing that right now. Screw guilt, screw throwing peace of mind out the window over a cookie or ice cream.

Weight loss is a slow journey, as is learning how to have a healthy relationship with food. Be patient, and be kind to yourself. Keep the deficit (daily or weekly) in place, move more if you can.

You'll get there, and feel so much better about yourself than if you got there by beating yourself with a bat over a few calories/grams of sugar etc.

I love my sugar by the way

dmt4641

As others have mentioned, there are two ways to do this. Save calories for a small treat more often so you don't have built up cravings, or if that doesn't help, stop sweets and added sugar entirely for a few weeks. You choose which one to try first. I personally started with a no sugar type challenge for myself, and now I'm able to have a small dessert a few times a week without any craving issues.

However, with both scenarios it seems to me that you should stop with the IF. Fasting and then binging is a bad cycle. And you will be more likely to binge if you just fasted or you know a fast is coming up soon. When you are trying to reduce sugar or cut it out entirely, I don't think it would be a terrible idea to eat at maintenance for a few weeks so that you are just worrying about kicking the sugar addiction. Being hungry, and especially starving after fasting, will make it more likely you will want to binge.

You also need to figure out other outlets for dealing with your emotions. Some people just need other activities like a bath or giving themselves a pedicure, but you can also be helped by talking with a counselor. You have some guilt going on after your binging, and it may help to show yourself some compassion and kindness. Negative self talk can only drive the cycle to repeat itself.