cutting out sweets
lucillekovalcik
Posts: 1 Member
Finding it really hard to cut out some of the sweets I'm offered is there any tips to avoid them? I try, if I'm going to have sweets to go for the less calorie ones like low fat vanilla ice cream but there's always donuts at my school and there hard to avoid haha any tips?
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Replies
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For the first two months, I didn't eat any sweets. Got me in the habit of not indulging in it.
I taught myself moderation and portion control, and has worked for almost 4 years now.0 -
Go for quality. I don't believe in depriving myself but I will hold out for something really good and good quality.
I love chocolate but I will only eat something that is really wonderful. I'm loving dark chocolate with sea salt these days. Donuts, cookies, yuck unless they are really good quality items. Don't bother with the low fat crap unless you really "love" how they taste. You will just be unsatisfied. Get ice cream, a flavor you love and only a small amount. I always get a kids cup...you get the idea.5 -
You can say no if you know it's crap.2
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I agree with saving the calories for sweets that are worth the indulgence.
There are some cool threads around about things people used to love, and now are so not worth the splurge. My SO's mother is a pastry chef - her brownies? Worth it 100%. Store bought brownies from the bakery section? Eehhhhh no thanks.
These days I'd rather buy expensive dark chocolate and eat a few pieces, than a whole oily bar of any of the crap hanging around at the checkout counter
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My advice - pack a treat and bring it with you. Something you can prelog and have planned into your day. There is no reason to cut out sweets completely (I mean, I had Oreos for breakfast today after all.)2 -
For ice cream cravings, I've been digging the Chapmans Premium Collection bars. Low fat ones are 90 cal (Tiger Paws), but even the fudge brownie regular kind are only 160 or 170. Not bad for dessert.0
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Work them into your daily calories. Weight loss is all about eating less calories than your body needs to maintain.2
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I think of my calorie goal as a budget. If I have 1370 calories for the day do I really want to spend 250 calories on this or that treat? Sometimes the answer is yes and sometimes it is no. I used to love donuts. I still like them, but they don't keep me full or help me reach my protien goal like maybe a Chobani flip Greek yogurt would. So it is usually easy enough to decide not to spend that many calories on the donut. My advise is to work the treats in and if you can fit it in your budget then you can have it.3
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Cold turkey... the euphemism, not the food. Probably the only thing that will stop you from eating sugary stuff is to stop it altogether. There's a lot of evidence suggesting that sugar is addictive. Just like it's hard to cut cocaine usage down to 1 or 2 times a day, it's really hard to just 'limit' sugar intake.
I swore to myself I would never nerf my morning coffee. But I had to. Once you make the decision, it's easier to block out the option. Instead of, "Do I want a donut now or do I want it this evening?" (you will of course want a donut now and rationalize like hell that you'll workout harder or cut more calories tomorrow, etc.) you can just say, "No. I do not want a donut." Make the commitment to ride it out for a week. Don't even look... do not even consider it. Once you stop eating sugar, it loses its power pretty fast. 1 -
Say "no thanks".
Alternatively, work some into your calorie budget.2 -
Ok, just ask yourself - what dessert do I really want now? And tell yourself that you're making room for that... and only that. Why 'waste' calories on a donut when what you really want is a cupcake? Bonus is that when you finally eat the cupcake, it will be much more enjoyable (just go get a GOOD cupcake from a local bakery, not some supermarket crap).
That's the tip I used for a month when I passed on dessert everywhere to save my calories for a piece of cheesecake. And boy did I enjoy that piece of cheesecake.
Also plan tasty meals - I'm more likely to pass on a treat I don't want that much if I have something tasty I need to save my calories for for dinner.2 -
critterbug15 wrote: »Cold turkey... the euphemism, not the food. Probably the only thing that will stop you from eating sugary stuff is to stop it altogether. There's a lot of evidence suggesting that sugar is addictive. Just like it's hard to cut cocaine usage down to 1 or 2 times a day, it's really hard to just 'limit' sugar intake.
I swore to myself I would never nerf my morning coffee. But I had to. Once you make the decision, it's easier to block out the option. Instead of, "Do I want a donut now or do I want it this evening?" (you will of course want a donut now and rationalize like hell that you'll workout harder or cut more calories tomorrow, etc.) you can just say, "No. I do not want a donut." Make the commitment to ride it out for a week. Don't even look... do not even consider it. Once you stop eating sugar, it loses its power pretty fast.
I disagree with all of this. No particular food is "evil". Lack of moderation is harmful. Too much sugar can be harmful. Eliminating one type of food for life is not sustainable for most people. CICO.
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I agree with not depriving, but at the same time I found that giving myself permission to have a cookie whenever I wanted (while making the necessary calorie adjustments to stay on track) helped me for many years. Over the years I've just not wanted them as much, and those treats became further apart and now only a couple of times a year. I've been completely satisfied with sweet protein treats that I make without sugar, or maybe just a little honey or fruit and I feel so much better that way. It gives me the fuel I need plus satisfies my sweet tooth. I make egg white protein custard, pancakes, waffles, cookies, and other treats. Also frozen fruit/yogurt/protein powder treats satisfy my sweet/salty cravings and make me feel awesome. Everyone has to find their own way. Experiment until you find what works for you.0
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just have a cheat day
on sunday anything goes .. anything between 3000 and 4000 calories but I try and keep it to just over 3000
its almost like a reward for being good through out the week ..im still in a big deficit through out the week and it works for me.0 -
just have a cheat day
on sunday anything goes .. anything between 3000 and 4000 calories but I try and keep it to just over 3000
its almost like a reward for being good through out the week ..im still in a big deficit through out the week and it works for me.
Depending on OP's goals and deficit, a 3,000-4,000 calorie day each week could easily wipe out the deficit she is creating on other days.
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I don't have any tricks, but "No, thank you" works for me. I haven't had a Friday donut at work since I started losing weight. I would love a maple bar, but it isn't worth the calorie hit to me. I do enjoy a few Werther's Sugar Free candies almost daily though.0
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janejellyroll wrote: »just have a cheat day
on sunday anything goes .. anything between 3000 and 4000 calories but I try and keep it to just over 3000
its almost like a reward for being good through out the week ..im still in a big deficit through out the week and it works for me.
Depending on OP's goals and deficit, a 3,000-4,000 calorie day each week could easily wipe out the deficit she is creating on other days.
I know
but I'm a pretty big guy and still losing 0.7 to 1 kg a week
on other days I'm on 1600 to 2000
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Yep. Too much of anything isn't good. Even too much water isn't good. Moderation is key.MissusMoon wrote: »critterbug15 wrote: »Cold turkey... the euphemism, not the food. Probably the only thing that will stop you from eating sugary stuff is to stop it altogether. There's a lot of evidence suggesting that sugar is addictive. Just like it's hard to cut cocaine usage down to 1 or 2 times a day, it's really hard to just 'limit' sugar intake.
I swore to myself I would never nerf my morning coffee. But I had to. Once you make the decision, it's easier to block out the option. Instead of, "Do I want a donut now or do I want it this evening?" (you will of course want a donut now and rationalize like hell that you'll workout harder or cut more calories tomorrow, etc.) you can just say, "No. I do not want a donut." Make the commitment to ride it out for a week. Don't even look... do not even consider it. Once you stop eating sugar, it loses its power pretty fast.
I disagree with all of this. No particular food is "evil". Lack of moderation is harmful. Too much sugar can be harmful. Eliminating one type of food for life is not sustainable for most people. CICO.
And, sugar is not addictive. You cannot compare sugar to coke. *sigh*
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btw sometimes I just give into temptation
I'm already on 1600 some days and if I'm craving some Oreos or something I have 2 or 3 which doesn't damage my deficit too much but its rare I give in anyway
every day I have some no sugar jellyand that seems to kill my cravings and has only 18 calories (I don't buy the ready made ones )0 -
I don't say no?
I've tried to forbid myself from ~evil sugary treats - although for me, the weakness is savory foods. I just ended up feeling deprived.
Someone else brought up a good way of thinking about it, and something that's helped me immensely. No food is "good" or "bad" - it simply is. Your calories are a budget - what are you willing to spend it on? There have been times where I was like OMG DONUT and as soon as I had a bite I knew this was NOT worth budgeting 500 calories on. A REALLY good piece of cake, or a rich cookie, though? Totally worth it.
It's a matter of giving yourself control. Only eat something that you deserve. And you deserve better than mediocre donuts and stale grocery treats (although Publix's bakery is phenomenal ngl). You deserve super tasty treats - it might be easier to think of it less as depriving, and more as holding off for better things.3 -
MissusMoon wrote: »critterbug15 wrote: »Cold turkey... the euphemism, not the food. Probably the only thing that will stop you from eating sugary stuff is to stop it altogether. There's a lot of evidence suggesting that sugar is addictive. Just like it's hard to cut cocaine usage down to 1 or 2 times a day, it's really hard to just 'limit' sugar intake.
I swore to myself I would never nerf my morning coffee. But I had to. Once you make the decision, it's easier to block out the option. Instead of, "Do I want a donut now or do I want it this evening?" (you will of course want a donut now and rationalize like hell that you'll workout harder or cut more calories tomorrow, etc.) you can just say, "No. I do not want a donut." Make the commitment to ride it out for a week. Don't even look... do not even consider it. Once you stop eating sugar, it loses its power pretty fast.
I disagree with all of this. No particular food is "evil". Lack of moderation is harmful. Too much sugar can be harmful. Eliminating one type of food for life is not sustainable for most people. CICO.
^^This.0 -
I started my "journey" probably about 3 wks ago..you have just got to say no...i agree with cold turkey0
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Say no go cold turkey! I was a chocoholic now don't crave it at all!0
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Before you eat them, take a moment to consider. Two hours from now, are you going to be happy you ate it, or just hungry already and annoyed because it wasn't even that good? Work the sweets you truly want into your diet, skip the rest, and you'll find balance.1
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Just consider if it's really, really worth it. And I just stay away. Personally, having a "little bit" just leads to disaster. I've tried having a quarter of a donut... yeah, that usually leads to me having two of them.0
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cerise_noir wrote: »Yep. Too much of anything isn't good. Even too much water isn't good. Moderation is key.
And, sugar is not addictive. You cannot compare sugar to coke. *sigh*
Wow. I thought the effects of sugar on the brain were pretty widely known by nutrition enthusiasts. Some people can handle small amounts of sugar without additional cravings and some people can't. It depends on a person's chemistry. When you know that eating something triggers you to eat more of it, that alone should be evidence that there's a problem. Rarely do people binge on protein. Or binge on vegetables or even fruits. Sweet, carby and super starchy foods are common binge foods. They're foods that trigger a desire to overeat.
10 Similarities Between Sugar, Junk Food and Abusive Drugs
Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
Different people have different nutritional needs and different composition that will work for them. If something triggers a diet fail, I'd say avoid it completely when it (sugar in the form of sucrose and various derivatives that are common in our sweet foods) is a nonessential nutrient. I'm not saying sugar is the devil, though it has few redeeming qualities in the lit, but it is helpful not to consume large quantities of it while on caloric restriction. Especially if it makes you hungry or makes you want more sugar. If the OP is someone who can consume a donut and be done with that and continue the remainder of their day in a healthy way, then it's really not much of a problem. But many people are not that way.0 -
critterbug15 wrote: »cerise_noir wrote: »Yep. Too much of anything isn't good. Even too much water isn't good. Moderation is key.
And, sugar is not addictive. You cannot compare sugar to coke. *sigh*
Wow. I thought the effects of sugar on the brain were pretty widely known by nutrition enthusiasts. Some people can handle small amounts of sugar without additional cravings and some people can't. It depends on a person's chemistry. When you know that eating something triggers you to eat more of it, that alone should be evidence that there's a problem. Rarely do people binge on protein. Or binge on vegetables or even fruits. Sweet, carby and super starchy foods are common binge foods. They're foods that trigger a desire to overeat.
10 Similarities Between Sugar, Junk Food and Abusive Drugs
Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
Different people have different nutritional needs and different composition that will work for them. If something triggers a diet fail, I'd say avoid it completely when it (sugar in the form of sucrose and various derivatives that are common in our sweet foods) is a nonessential nutrient. I'm not saying sugar is the devil, though it has few redeeming qualities in the lit, but it is helpful not to consume large quantities of it while on caloric restriction. Especially if it makes you hungry or makes you want more sugar. If the OP is someone who can consume a donut and be done with that and continue the remainder of their day in a healthy way, then it's really not much of a problem. But many people are not that way.
Actually, people with BED can -- and have -- binged on high protein foods or fruits or vegetables.0 -
janejellyroll wrote: »Actually, people with BED can -- and have -- binged on high protein foods or fruits or vegetables.
True that.... perhaps why they said "RARELY"...
I know I have binged on red meat before!!! YUM!!!
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critterbug15 wrote: »cerise_noir wrote: »Yep. Too much of anything isn't good. Even too much water isn't good. Moderation is key.
And, sugar is not addictive. You cannot compare sugar to coke. *sigh*
Wow. I thought the effects of sugar on the brain were pretty widely known by nutrition enthusiasts. Some people can handle small amounts of sugar without additional cravings and some people can't. It depends on a person's chemistry. When you know that eating something triggers you to eat more of it, that alone should be evidence that there's a problem. Rarely do people binge on protein. Or binge on vegetables or even fruits. Sweet, carby and super starchy foods are common binge foods. They're foods that trigger a desire to overeat.
10 Similarities Between Sugar, Junk Food and Abusive Drugs
Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
Different people have different nutritional needs and different composition that will work for them. If something triggers a diet fail, I'd say avoid it completely when it (sugar in the form of sucrose and various derivatives that are common in our sweet foods) is a nonessential nutrient. I'm not saying sugar is the devil, though it has few redeeming qualities in the lit, but it is helpful not to consume large quantities of it while on caloric restriction. Especially if it makes you hungry or makes you want more sugar. If the OP is someone who can consume a donut and be done with that and continue the remainder of their day in a healthy way, then it's really not much of a problem. But many people are not that way.
That second link looks almost like a study until you actually read the words. It's all theory with no evidence. Are we calling that science now are we ?0 -
lucillekovalcik wrote: »Finding it really hard to cut out some of the sweets I'm offered is there any tips to avoid them? I try, if I'm going to have sweets to go for the less calorie ones like low fat vanilla ice cream but there's always donuts at my school and there hard to avoid haha any tips?
Do your best to stay away from things that say "low fat" "low cal" "fat free" - you get my point. They are usually filled with extra sodium, artificial sweeteners. Just a bunch of nasty stuff. If you are going to have something, have it Have the good stuff. Work it in to your daily calories.
I don't believe that any food is off limits. Telling me I can't have something doesn't work for me and I won't listen anyway. It's all about choice. YOU choose what you eat.
Another thing that doesn't work for me is the word "cheat". It's has an awful connotation and I don't have those kinds of days. I eat really well almost every day and if I work something in to my menu, yay for me. If not, that's ok too Personally I think if you are "cheating", you are doing it to yourself and your health journey.
You are wonderful !!! You deserve good things !!! Instead of a kit kat, indulge in some Dove chocolate or Callebaut Don't set limits on yourself Be happy 0 -
critterbug15 wrote: »cerise_noir wrote: »Yep. Too much of anything isn't good. Even too much water isn't good. Moderation is key.
And, sugar is not addictive. You cannot compare sugar to coke. *sigh*
Wow. I thought the effects of sugar on the brain were pretty widely known by nutrition enthusiasts. Some people can handle small amounts of sugar without additional cravings and some people can't. It depends on a person's chemistry. When you know that eating something triggers you to eat more of it, that alone should be evidence that there's a problem. Rarely do people binge on protein. Or binge on vegetables or even fruits. Sweet, carby and super starchy foods are common binge foods. They're foods that trigger a desire to overeat.
10 Similarities Between Sugar, Junk Food and Abusive Drugs
Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
Different people have different nutritional needs and different composition that will work for them. If something triggers a diet fail, I'd say avoid it completely when it (sugar in the form of sucrose and various derivatives that are common in our sweet foods) is a nonessential nutrient. I'm not saying sugar is the devil, though it has few redeeming qualities in the lit, but it is helpful not to consume large quantities of it while on caloric restriction. Especially if it makes you hungry or makes you want more sugar. If the OP is someone who can consume a donut and be done with that and continue the remainder of their day in a healthy way, then it's really not much of a problem. But many people are not that way.
This post makes it pretty clear that the brain runs on sugar.0
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