Help, I can't overcome the sweets cravings!
KrisJ125
Posts: 93 Member
I am having a really hard time controlling my sweets consumption lately. I am an emotional eater and work is stressful/unhappy for me right now. There is also a difficult situation at home with my 25 yo son and husband in a conflict that is stressing me out. I am really off track. Can you give me ideas on how to get past this and back to my careful logging?
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Plan a small sweet treat at the end of the day? You'll have something to look forward to, then can brush your teeth and go to bed right after you eat it which prevents you from eating more.11
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When are you eating the sweets, and where do they come from. I think knowing (and for you, thinking about) the specifics is going to help us give useful advice.
For me, not snacking is the key -- I tend to go back to snacks at work if I open that possibility at all (basically graze throughout the day on stuff I wouldn't otherwise care enough about to waste calories on), and if I get out of the habit of doing that then I stop thinking about it at all. I can still have a small dessert after dinner and it's not an issue for me then.
When I am first getting back into good eating habits/patterns or if some particularly stressful thing turns up and I want to fall back into old habits, I remind myself I am not hungry and focus on other stress management techniques.5 -
When I'm feeling stressed I don't hesitate to go to maintenance calories, but I try to stick with nutrient dense food. I don't eat sweet treats to comfort myself because I am very likely to overdo it.0
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I haven't looked at the latest research, but I really think sugar can be an addiction. Like many addictions, you turn to whatever "drug" makes you feel better. Sounds like you are turning to sugar to compensate for the recent troubles in your life.
If you don't buy sweets, they won't be in the house. But, if you have to buy sweets, then maybe you can buy those 100 calorie pack cookies. Or, items sweetened with Splenda. What about that powder you can put in water? I think it's called crystal light. Add it to sparkling water? Frozen fruit? Jello has a sugar free pudding that is really good. Comes in chocolate too! Frozen popsicles?
Either way, if sugar has been your go-to for stressful situations, it's very similar to an addiction. You can't just instantly stop, especially if you have other pressures that make it difficult. Ease back on what you consume and try to substitute with healthier alternatives (like the options above).
Then, start focusing on yourself. How to manage your emotions better. I recommend reading online about stuff like that.6 -
I've found that I'm satisfied with smaller portions of darker less sweet chocolate than milk chocolate or other sweeter chocolates. It can be a big jump from Hershey's to a 70% or 80% dark chocolate though. I slowly ramped up from milk chocolate to the lighter dark chocolates, starting with either 50% or 60% until I was happy with 85%. I've actually dropped down to 70% because there's a really nice option with a touch of sea salt in it that they don't make any darker than that. But as long as I stay at 70% or higher, I have no problems keeping to small portions of chocolate and I can therefore eat chocolate every day.4
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Thank you all for your suggestions. I also think that sugar is a kind of addition for me. I was doing what some of you suggested--saving a treat that was not super high cal/high sugar for the end of the day before this stuff all hit the fan, so I will make a concerted effort to go back to that pattern. I especially like dark chocolate and I used to buy a very good quality 70% cocoa bar and just eat 1 square each night. I think with your suggestions and if I try to be more conscious of what I am doing (rather than just mindlessly eating) I can get back on track. It's so nice to get suggestions and support here on MFP -- I don't get much in RL. Thanks again to all who responded!5
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Have you tried Medjool dates? They are so sweet and fudgy in texture that they tend to hit my 'sweet' spot so to speak. Obviously you'll need to account for the calories but four dates count as one of your five a day fruit/veg portions. Also good quality, high percentage chocolate is great. Let a small piece melt at the back of your tongue to get the full cocoa hit!
Best of luck!
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I make a healthy brownie almost every night, and knowing all day that I have that to look forward to keeps my sweet tooth under control. It's 1tbsp coconut oil, 1 tbsp coconut flour, 1 tbsp cocoa, 1tbsp raw honey, 1tbsp water, a splash of vanilla extract, and some sea salt. Microwave all for 40 seconds.5
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I make a healthy brownie almost every night, and knowing all day that I have that to look forward to keeps my sweet tooth under control. It's 1tbsp coconut oil, 1 tbsp coconut flour, 1 tbsp cocoa, 1tbsp raw honey, 1tbsp water, a splash of vanilla extract, and some sea salt. Microwave all for 40 seconds.
That sounds good for digestion also. Coconut oil tends to settle that gnawing feeling in my stomach at night.0 -
In having trouble lately too with sweets. Not stressed out, just a sugar addict and every so often it gets out of hand and I have to reign it back in again. Story of my life. Choosing fruit instead of things with sugar helps.1
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I went cold turkey on sugar - it is addictive and the only way to beat the addiction is to kick it out of your life! Check out this video
https://www.youtube.com/watch?v=dBnniua6-oM or watch Fed Up on Netflix. Good luck! 1 -
When I do the following, I don't have cravings:
1. Get sufficient sleep
2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food.
3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
6. Save foods like chocolate for after dinner, in small amounts
7. Stay hydrated
8. Have a calorie deficit that is appropriate for the amount of weight I need to lose. An overly aggressive goal can definitely lead to cravings.
9. Eat at maintenance when my appetite goes up premenstrually.5 -
I've had to cut all sweets because I have no control (I can't do the one treat at the end of the day idea). I have some type of fruit in the evening, currently sectioning out 1-2 grapefruits in a dish and that seems to do it. But it's hard in the beginning. Keep looking at your patterns and try and avert (read/go for a walk/ create something) etc.1
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I agree with the dark chocolate and eating a treat at the end of the day suggestions. Also:
1. I drink hot tea (with splenda/sucrose instead of sugar) to get the sweet w/o the calories. I have a combo of caf for the day and decaf for night in all different flavors. Peppermint, cinnamon and vanilla are sweeter. There are even chocolate ones (although I'm still looking for a great chocolate one).
2. Red seedless grapes are my new go-to fruit. They're low calorie and even a half cup satisfies my sweet craving for a while.0 -
I find that cinnamon toast crunch cereal is enough for me when I want something sweet. I have a serving of that and 3oz of 1% milk.0
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BuffingButtons wrote: »I haven't looked at the latest research, but I really think sugar can be an addiction. Like many addictions, you turn to whatever "drug" makes you feel better. Sounds like you are turning to sugar to compensate for the recent troubles in your life.
If you don't buy sweets, they won't be in the house. But, if you have to buy sweets, then maybe you can buy those 100 calorie pack cookies. Or, items sweetened with Splenda. What about that powder you can put in water? I think it's called crystal light. Add it to sparkling water? Frozen fruit? Jello has a sugar free pudding that is really good. Comes in chocolate too! Frozen popsicles?
Either way, if sugar has been your go-to for stressful situations, it's very similar to an addiction. You can't just instantly stop, especially if you have other pressures that make it difficult. Ease back on what you consume and try to substitute with healthier alternatives (like the options above).
Then, start focusing on yourself. How to manage your emotions better. I recommend reading online about stuff like that.
too bad they don't sell those snack packs individually...noooo, they have to have them in a box of 20 or so1 -
I'm a sugar addict as well. So this works for me:
- limit amount of sweets available at home
- wait for my treat time until after dinner, because if i start early, it's going downhill too often and harder to control for me
- drink plenty of water, hot or cold tea, coffee. I noticed that it helps with those cravings as well as feeling hungry, when in reality I'm just bored or thirsty
- dark chocolate is great,very satisfying, even in small amounts
- brush up for the night after reasonable snack to stop it completely
- keep busy, exercise to get endorphins' release from it, rather than from food
In your situation, op, stress is so difficult to deal with. I sympathize you with the issues at home, it's hard to watch that unfold and be part of it, even inactive. But they are people you love and your closest family, so double whammy. Plus work stress. Do the best you can, take care of yourself, maybe do a little something extra for you that makes you happy, whether it's a favorite workout, shopping trip, nice walk, new book, favorite tv show, trip to the movie theater. Good luck, hope it gets better really soon.0 -
Sorry work and home has been stressful. That is tough, where is the break from stress? I stumbled upon the Headspace app months ago and it has been a game changer for me in the stress department. It teaches mindfulness in nice little 10 minute chunks. While it is good to focus on food, don't forget to take care of the space between your ears!0
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I had the same issue, I was eating remarkable amounts of sweets and telling myself it was not my fault, it is so hard to break sugar, it is addictive, etc. Then I stopped telling myself that and started telling myself it was an excuse. I was giving myself permission to eat that way and to feel like crap for it instead of owning up to my own wellbeing and placing blame.
I went cold turkey off sugar for 2 weeks and now will tell myself I am in control of what I eat. Sugar does not make me addicted, I can have one piece of chocolate and stop, this is in my head. Two days ago I had a Hersey's kiss. Just one. I was fine. I am still fine.
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I am in the thick of it with stress and right there with you OP.
Good Luck to you! We can do it.1 -
There are other things you could try channeling your sweet tooth into, like blueberries. I buy a big bag of frozen wild blueberries and they can pack a sweet punch when you add them to smoothies, yogurt, or oatmeal. Serving size is marked as 1 cup on the bag but I only ever can handle a half cup.
Bonus, blueberries are said to have the highest concentration of antioxidants of any fruit or vegetable.0 -
I had the same issue, I was eating remarkable amounts of sweets and telling myself it was not my fault, it is so hard to break sugar, it is addictive, etc. Then I stopped telling myself that and started telling myself it was an excuse. I was giving myself permission to eat that way and to feel like crap for it instead of owning up to my own wellbeing and placing blame.
I went cold turkey off sugar for 2 weeks and now will tell myself I am in control of what I eat. Sugar does not make me addicted, I can have one piece of chocolate and stop, this is in my head. Two days ago I had a Hersey's kiss. Just one. I was fine. I am still fine.
This is similar to strategies I've employed. I'm big on analyzing my behavior and using self talk. I even keep notes to myself on our refrigerator!
I also quit sugar for a time to sort of draw a line in the sand and limit my access to things I have difficulty moderating. I also found substitutes that mitigated the "damage" to give me a sweet fix like herbal teas, diet hot cocoa, and fruit.3 -
I love sweets as well and am a big fan of icecream and milkshakes. I have been "indulging" in milkshakes a few times a week by using a cup of unsweetened almond milk, half a pint of chocolate Arctic Zero ice cream and 2 tablespoons of PB2. This all logs in around 150 calories and gives me a nice thick chocolate peanut butter shake that fills me up! I also will add chia and flax seeds sometimes which bumps it to 200. Great dessert that fills me up AND satisfies the sweet tooth craving!2
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I keep boxes of Trader Joes dark chocolate mini bars in my pantry. Every night I get to have one, no matter what. They are 100 calories each. There is no way I could completely cut sweets out of my life. I also have Dreyers slow churned ice cream in my freezer. 1/2 cup is 110 calories. Sometimes I have that when the sugar cravings are not for chocolate. I will have that instead. Trader Joes low fat chocolate cat cookies are 110 calories for 15 cookies. Sometimes I will have that with my tea at night. As long as I can fit it in my daily calories, all is good. I do not buy the high calorie sweets that I used to buy so that I am not tempted, but always have something sweet on hand. Cutting back on sugar has definitely decreased the cravings for me though.0
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CaliMomTeach wrote: »I keep boxes of Trader Joes dark chocolate mini bars in my pantry. Every night I get to have one, no matter what. They are 100 calories each. There is no way I could completely cut sweets out of my life. I also have Dreyers slow churned ice cream in my freezer. 1/2 cup is 110 calories. Sometimes I have that when the sugar cravings are not for chocolate. I will have that instead. Trader Joes low fat chocolate cat cookies are 110 calories for 15 cookies. Sometimes I will have that with my tea at night. As long as I can fit it in my daily calories, all is good. I do not buy the high calorie sweets that I used to buy so that I am not tempted, but always have something sweet on hand. Cutting back on sugar has definitely decreased the cravings for me though.
There are so many bite sized chocolates out there! I like the Trader Joe's Dark Chocolate Caramel wedges. There are the Ghiradelli Squares too. Lately I've been eating 2-3 almond M&M's at a time as well.0 -
GottaBurnEmAll wrote: »CaliMomTeach wrote: »I keep boxes of Trader Joes dark chocolate mini bars in my pantry. Every night I get to have one, no matter what. They are 100 calories each. There is no way I could completely cut sweets out of my life. I also have Dreyers slow churned ice cream in my freezer. 1/2 cup is 110 calories. Sometimes I have that when the sugar cravings are not for chocolate. I will have that instead. Trader Joes low fat chocolate cat cookies are 110 calories for 15 cookies. Sometimes I will have that with my tea at night. As long as I can fit it in my daily calories, all is good. I do not buy the high calorie sweets that I used to buy so that I am not tempted, but always have something sweet on hand. Cutting back on sugar has definitely decreased the cravings for me though.
There are so many bite sized chocolates out there! I like the Trader Joe's Dark Chocolate Caramel wedges. There are the Ghiradelli Squares too. Lately I've been eating 2-3 almond M&M's at a time as well.
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I'll have to look for those when I am at Trader Joes later today!0
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CaliMomTeach wrote: »I'll have to look for those when I am at Trader Joes later today!
They're at the checkout counter!1 -
I eat natural peanut butter when I have sugar cravings!
Another thing I like to do is get chocolate chip cookie dough quest bars, microwave for 15 seconds - best warm sweet treat there is, and low in sugar, high in protein and fiber!
Good luck! - the less sugar you eat the easier it gets to say no 1 -
I love sweets as well and am a big fan of icecream and milkshakes. I have been "indulging" in milkshakes a few times a week by using a cup of unsweetened almond milk, half a pint of chocolate Arctic Zero ice cream and 2 tablespoons of PB2. This all logs in around 150 calories and gives me a nice thick chocolate peanut butter shake that fills me up! I also will add chia and flax seeds sometimes which bumps it to 200. Great dessert that fills me up AND satisfies the sweet tooth craving!
Seriously? I think that milkshake recipe just changed my life. 0
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