How did you stop consuming processed sugar?

rolaasad wrote: »

Hello...

Long story short- I fell off the wagon and I'm addicted to processed sugar again. I can't remember how I did it the first time, so I'm asking all of you guys- how did you stop it or at least reduced processed sugar intake?

Thank you!

I avoid eating processed food.
I know it takes time but I cook almost everything I eat from scratch.

Is it "processed sugar" that's the issue, or specific sweet treats?

Assuming it's the latter, are you trying to cut them out entirely? Maybe finding a way to fit them in in moderation would be helpful. Tell yourself you can only have something at the end of the day after other nutritional needs are met and within your calories or prelog them so they fit. If you are tempted to overeat remember you can have them tomorrow or the next day, so no need to eat everything now.

If it's about impromptu snacks, one option that worked for me was not snacking. When eating as I like (I wasn't doing this over Christmas, admittedly, for a number of reasons), I occasionally will have a sweet dessert after dinner, but I do not snack. It works better for me not to think about eating outside of main meals and thus not be tempted to eat something because it is there.

Think about what's going on when you go off plan: is it foods at home? If so, can you not have them there or, if they are for others, identify them in your mind as "the kids' food" or "my husband's food"? Are you stress eating? If so, work on mindfulness.

One big thing is to be able to remember WHY you are eating according to whatever your plan is. It's easy to think that one day doesn't matter, so you need to be able to tell yourself that it does, and have a reason you believe in why it does.

I didn't. I found if I restrict the foods I like (specifically chocolate and ice cream), I wind up binging on them after a week or so. So I allow myself 200-300 calories every night and have chocolate, or ice cream, or candy.

Rosemary7391 wrote: »

stanmann571 wrote: »

fr33sia12 wrote: »

I'm the sort of person that can't just eat 1 or 2 biscuits I end up eating half a pack, so for me I just don't buy them at all. I live on my own so if I don't have any sweet treats in the house I'm not tempted.

I went with the solution of buying the single 100-200 calorie packs, in moderate bulk(Costco etc) That way I don't have to worry about finishing the pack.

Yes - and even if I chain eat them, I still usually stop before the point at which I'd've eaten an entire "normal" packet. So I don't usually go over my calories. Still not great for my health mind, but better than previously! And it mostly works out much better than that.

Indeed, even if I eat 2 oreo 160 calorie singles, I'm still 1200-1500 calories short of a small pack. And The half empty pack isn't calling out my name every time I see it.

Hi! I agree with the people who posted helpful posts with tips that OP asked for. I find that not even starting (i.e., not a sliver) helps me not go overboard. In addition to that, following meals with fruit and ending day with herbal tea are strangely satisfying choices. Finally, treating myself to something with higher fat content (rather than sweet), also increases satiety.

ditto what others said. Nothing specifically wrong with "processed sugar", but it can be helpful to identify any 'trigger foods' (often these aren't pure sugar either, but rather a hyper-palatable-yummy-mix of sugar-starch-fat) you can't help yourself with, and either not buy them or only buy them in single packs. Willpower is easier in 30 minute segments of grocery shopping compared to hours at home.