HELP! How can I kick my sugar addiction?
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Well, I'm gonna go out on a limb and disagree with most of the other posters, here. Having previously been 350+ lbs and knowing what it's like to be totally obsessed with carbs, I will say that for me, the only thing that works is cutting out all refined sugars. I mean ALL. Complex carbs, yes, but simple sugars, nope. Here's why: for me, if I eat simple sugars, about 30 minutes later I want MORE sugar. It's an endless cycle and I can only step off the crazy train by abstaining. I'm even careful with fruit. (IE, I love bananas for a sugary reason.) Not to say that I am always able to abstain; but when I do, things are a lot easier for me and I'm not starving all the time. (Er, or FEELING like I'm starving, I should say.) It's great to say "just control yourself" but if your brain lights up for sugar the same way a heroin users' brains lights up, it's pretty hard to control that. (Overeaters Anonymous exists for a reason.) Not everyone will have this problem, but I think there are those of us that do. Just my point of view.
Something that works for me to stop cravings is to have a piece of cheese or piece of chicken (I keep cooked chicken breast on hand in the fridge for my 4 p.m.-ish snack time.) If I can get some protein in, in seems to stop the cravings. Have you tried that?
Oh, and for the record, when I'm abstaining (Read that: on track) I keep my place free of bread, bagels and crackers because these are trigger foods for me -- they trigger binges. I eat Atkins protein bars instead. For some reason, I can keep the little 100 cal ice-cream treats in the freezer and only eat them occasionally. I have no idea why that is.
This has also been my experience. I cut out refined sugar and instead eat plenty or fruit and good carbs like brown rice, sweet potatoes, sprouted grain breads, etc. Lots of people said I couldn't maintain it but it's been 11 months now and I've made it through birthdays, weddings and every major holiday while sticking to my food plan. At this point my favorite "desert" is a bowl of fresh strawberries. I also have a fruit smoothie with a little greek yogurt on days I want a treat.
As many people have posted most people can moderate once they form better habits, but I just never was able to do it. Best of luck!0 -
sugar makes your blodd thick and slows down your metabolism, that goes for gluten because gluten is sugar and your body doesn't use it for energy instead stores it as fat.
This is 100% wrong.
Sugar does not make your blood "thick." Sugar does not slow down your metabolism. Gluten is actually a protein; sugar is a carbohydrate. Your body literally runs on sugar, so yes it uses sugar for energy.0 -
I agree cut out all refined sugars cold turkey!!! sugar makes your blodd thick and slows down your metabolism, that goes for gluten because gluten is sugar and your body doesn't use it for energy instead stores it as fat. its hard at first but the results are amazing , go through the kitchen and get rid of all processed sugary foods so you dont feel pressured to eat them
:huh:0 -
Much wisdom here. Sugar is not an addictive substance. It's not the sugar that's the issue, here, but managing portion sizes and caloric intake.
This.^ I do not track sugar. If I had to cut out foods I love, I would never be able to stick with it. Incorporate the foods you love into an eating plan with a reasonable and sustainable calorie deficit, get in some exercise, if you can, and ideally, start weight training. I've lost 126 lbs and I have ice cream everyday. http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggitySugar is a carb and there is no reliable documentation of sugar addiction in humans. Unless you have a medical condition, you can eat all types of foods and there is no reason to permanently eliminate items. If your goal is to lose weight, the only thing you need is a calorie deficit. Many times, people set unreasonable goals that do not teach them anything about making major behavior changes.
Read this link and all of the links in it:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?page=1#posts-166259200 -
I agree cut out all refined sugars cold turkey!!! sugar makes your blodd thick and slows down your metabolism, that goes for gluten because gluten is sugar and your body doesn't use it for energy instead stores it as fat. its hard at first but the results are amazing , go through the kitchen and get rid of all processed sugary foods so you dont feel pressured to eat them
LOL!0 -
Plan your meals. Hit specific volume targets for fat and protein. Keep 35% or less of your calories from carbs and make those carbs from vegetables.0
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One thing I've found works for me is just... don't buy the desserts to keep at home. I'm not totally deprived because I'm allowed to go out for ice cream, etc., but I don't find myself eating handfuls of M&Ms while studying at home.0
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I understand you OP.
I also have a huge sweet tooth, but I managed to get it under control.
For me it was a problem, it got to the point where I developed serious tooth decay: 11 cavities in a year from drinking too much soda and eating too many sugary stuff, one year later, I went for a check-up and had 2 more extra cavities, and I have good hygiene, but most of my diet had a lot of sugar in it. I'm still in disbelieve that I did not develop some sort of diabetes from eating like that.
4 months ago I decided to quit refined sugar cold turkey, (I still ate fruits, in moderation) I felt horrible for about a month, I was totally miserable, not going to lie to you. I did it that way because I had no self control with sugary stuff, but if you do, I recommend you to just lower your sugar intake gradually. What I did to control the cravings was to eat nuts, fruits like apples, kiwi, tangerines, drink hot herbal infusions or just water. it was hard, but doable.
I have now introduced honey to my diet. my tastebuds have changed and I now enjoy my desserts with little to no sweet on them. On the holidays I had sugary desserts and I found them way too sweet for my liking, so I'm happy about that, you just need to be strong and keep at it.0 -
sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. both of these scenarios actually assist in the process to slow your metabolism down. this is what I meant by your blood thickening, sorry I worded it wrong!!! the gluten thing I got wrong whoops0
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I agree cut out all refined sugars cold turkey!!! sugar makes your blodd thick and slows down your metabolism, that goes for gluten because gluten is sugar and your body doesn't use it for energy instead stores it as fat. its hard at first but the results are amazing , go through the kitchen and get rid of all processed sugary foods so you dont feel pressured to eat them
LOL!
LOL +10 -
sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. both of these scenarios actually assist in the process to slow your metabolism down. this is what I meant by your blood thickening, sorry I worded it wrong!!! the gluten thing I got wrong whoops
No, not that either.0 -
I kicked sugar in three days. It doesn't take long for the cravings to die off, especially if you up your protein portions so you feel fuller at mealtimes. I eat five small meals a day, with my biggest meal for breakfast.
Then drop back on the carbs. It's easier if you make rules to stick by. I am a person who does not eat pasta, potato, bread or rice. Easy peasy, now those are off the table I'm left with meat, fish, dairy, veggies and fruit......
It sounds like you are eating emotionally, you say you keep going until you feel "full". Or is that until your tummy hurts or you feel a bit sick? Full shouldn't hurt.
Eat consciously AWAY from the TV. Put out your meals on a tray and don't got back for more, take your time to eat them, it's not a race, and get back in touch with your natural "I'm full" signal. Then stop eating. Don't cram in those six last mouthfuls. It's not a waste. Have your leftovers tomorrow of give them to the dog! Respect your body's needs.
Don't have food in the house that you are not wiling to eat because in a weak moment you'll go for them.
I use these methods with great success when I'm not binging (yes I have bad days too) but this is my formula that works for me to get back on track that is sustainable (and not a diet).
Try stuff out from the suggestions you get from these lovely people who have replied.. Good luck!0 -
I kicked sugar in three days. It doesn't take long for the cravings to die off, especially if you up your protein portions so you feel fuller at mealtimes. I eat five small meals a day, with my biggest meal for breakfast.
Then drop back on the carbs. It's easier if you make rules to stick by. I am a person who does not eat pasta, potato, bread or rice. Easy peasy, now those are off the table I'm left with meat, fish, dairy, veggies and fruit......
It sounds like you are eating emotionally, you say you keep going until you feel "full". Or is that until your tummy hurts or you feel a bit sick? Full shouldn't hurt.
Eat consciously AWAY from the TV. Put out your meals on a tray and don't got back for more, take your time to eat them, it's not a race, and get back in touch with your natural "I'm full" signal. Then stop eating. Don't cram in those six last mouthfuls. It's not a waste. Have your leftovers tomorrow of give them to the dog! Respect your body's needs.
Don't have food in the house that you are not wiling to eat because in a weak moment you'll go for them.
I use these methods with great success when I'm not binging (yes I have bad days too) but this is my formula that works for me to get back on track that is sustainable (and not a diet).
Try stuff out from the suggestions you get from these lovely people who have replied.. Good luck!
Very good, practical advise.
I would add that you should focus on what you can and are going to eat rather than what you are avoiding.0 -
I have been eating a Paleo diet for a while and it has been amazing for my body. Eating like a cave man, lol so no grains , legumes, dairy white potatoes, processed foods, salt and refined vegetable oils, Has any one else tried this, would love to hear how its going??0
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I have been eating a Paleo diet for a while and it has been amazing for my body. Eating like a cave man, lol so no grains , legumes, dairy white potatoes, processed foods, salt and refined vegetable oils, Has any one else tried this, would love to hear how its going??
Paleo is somewhat common. Just don't convince yourself that the way you're eating in any way resembles what cavemen ate.0 -
Obviously I'm not !!!!! I'm not going out an killing animlas , and killing anilmals for their fur!!!0
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I have done alot of research on paleo and have stuck with it for a year and I'm training hardcore so i think I know i'm not a cave man thanx!! ahahaha0
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I have been eating a Paleo diet for a while and it has been amazing for my body. Eating like a cave man, lol so no grains , legumes, dairy white potatoes, processed foods, salt and refined vegetable oils, Has any one else tried this, would love to hear how its going??
Paleo is somewhat common. Just don't convince yourself that the way you're eating in any way resembles what cavemen ate.
^ yup0 -
so have you tried paleo?? would like to hear how other people have done?0
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so have you tried paleo?? would like to hear how other people have done?
I tried it but I really didn't like it. I lost an amazing amount of weight in the month that I tried it and all that but I felt gross and honestly I could barely afford it. Rice and potatoes are way cheaper than meat. The weight loss wasn't worth it to me. And besides, yes I eat meat and stuff like that, but I really do try not to eat a whole lot of it and I'm trying to cut back down into veganism. Slowly but surely.0 -
thats good! but I hear you on the cost, it is expensive and you really have to plan your meals and always have fresh fruits and veggies on hand! i've stuck with it cause it I eat wheat products I blow up , lol and after haveing 2 kids didnt do my body good, lol0
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deffinetely do not eat ice cream before you go to bed , if your gonna eat something sweet do it earlier in the day or set a side one day of the week for a cheat day.0
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I personally have a sweet tooth myself so I understand where you are coming from. I personally do not restrict myself and do indulge here and there but not to the extreme. Key is moderation and indentifying when you will be allowing yourself to indulge, time/day and place. So for example, like yesterday I wanted a Starbucks frappucino, and before hand I planned on going in and ordering a tall , light with no whip...but then my brother tempted with with an ice cream sandwich and chose to eat that instead of the frapuccino. Another thing that i found helpful is to just not have any sugary or junk food in my home period! Because I know myself and I know if I am awake late at night I am prone to go in that kitchen and eat it. If its not in the house then you wont eat or even think about it.0
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Some doctors say that chromium picolinate help deal with sweet cravings, so that is obviously worth a shot, but why use drugs when you can accept the challenge to exercise will power. I am like you in that I love sweets, and I had kicked my addiction, but I let it creep back into my life. The problem is that the cravings have become part of your habits. The first step I recommend is to kick all sweets except fresh fruit for 21 days. This is your chance to break the habit and gain back some will power.
From there the challenge becomes how to indulge properly and responsibly. The absolute best way is just to plan your meals out a week in advance, only eat what you say you are going to eat. This way you can manage your sweets. Another option is to reward yourself with sweets only after you earn them. I lost 120 pounds and I ate ice cream virtually everyday. During that time I was working out for over 2 hours every day and as soon as I finished I went to dairy queen and got a chocolate sundae. It was one of their lowest calorie items and I felt great after eating it, plus I burned so many calories during my workout that it didn't make a difference. You can also try weight watchers, which I have also done. It becomes very quick once you get the hang of it.
Regardless, you have to make eating healthy a priority. You have to plan in advance and you have to commit. It's easy to not do something, i.e. not eat sweets for 21 days. The hard part is being disciplined enough to do something, in this case, always plan ahead. As long as you plan ahead then you remain vigilant then you will be successful.
A bonus tip, which is the most important tip, is to accept that you will not be perfect, but use a bad meal as an excuse for a bad day, which then becomes a bad week. Often times people, myself included, will make a mistake and then just tank the whole day away. Now the next day your are back battling those same cravings. Planning in advance will limit the screw ups because you will always know a treat is coming, but sometimes you just show up at work and somebody is giving away snickers, or cake, whatever. Just enjoy it, brush your teeth and move on back to what you were doing.
Bonus tip 2, always brush your teeth after a meal, especially one containing processed foods.0 -
I swapped soda with water and stopped dumping sugar in my cereal. As far as dessert goes, I replaced it with a cup of herbal tea - not the same effect as a bunch of cookies, but for me it was just the habit of having something before bed0
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deffinetely do not eat ice cream before you go to bed , if your gonna eat something sweet do it earlier in the day or set a side one day of the week for a cheat day.
Why not before bed? There is nothing wrong with timing your meals and treats to whatever suits your fancy.0 -
I guess but dont they say not to eat before going to bed,??? I just know that it better for me not too, lol but if its ok for someone else0
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Thats soo true, its the little things, One step at a time!! 0
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deffinetely do not eat ice cream before you go to bed , if your gonna eat something sweet do it earlier in the day or set a side one day of the week for a cheat day.
Is there a reason for this....?
Ice cream before bed (or in bed) is one of life's great joys.0 -
"They" say that, as well as lots of other things. Fortunately, meal timing is something you can cheerfully ignore, barring specific medical advice to the contrary.I guess but dont they say not to eat before going to bed,??? I just know that it better for me not too, lol but if its ok for someone else0
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