Struggling with Sugar
jmath0303
Posts: 71 Member
So up until last year at this time I was able to avoid sugar at ease. I had lost about 160 lbs. I was at my smallest, albeit I was too small (5'9 140 lbs male). I had put on weight and was happy at around 155 lbs but have since put on about 15 extra pounds because I can't stop eating sugary desserts. I constantly crave them and can eat an entire quart of ice cream with no problem. I'm very concerned because I can't stop eating these things. I wake up and have awful cravings for these and eventually give in to the cravings. I try to stop myself from buying them but I keep failing and giving in. Anyone have any suggestions?
7
Replies
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It can be an addiction just like cigarettes or drinking.
I find that the more I eat sugar, the more I crave it. When I reduce the sugar I take in, the craving backs off and eventually vanishes.
Personally, I like to back off slowly - still allowing whatever treat, but initial servings are less. NEVER EAT DIRECTLY OUT OF THE CONTAINER. Put it in a bowl and put the container away. Make servings smaller every week.
Sometimes I get a sugar free option instead and then stop having whatever because it tastes TERRIBLE, or it just isn't satisfying the craving. Or both.
Or you can cold turkey it and just spend a week itching for the thing. The cravings DO go away after about a week of being REALLY ANNOYING.
But this is a sort of choose your own adventure kind of thing. Figure out what works for you and go after it.11 -
Having lost so much weight, I think you must have become an expert and I'd like to hear more about how you've done so well!
As for sugar cravings, my meager advice is that it seems like the less you succumb, the less the cravings. My tiny achievement this year has been to eat absolutely no standard Halloween candy, despite it being in bowls all over work and elsewhere. I try to stick to the rules at work: no candy, no cookies, no donuts, no desserts. Sometimes, I eat a Kind bar in the afternoon. I also eat a square of dark chocolate after dinner most nights.
Best wishes of continued success to you! Let us know how you lost your weight!9 -
ElizabethKalmbach wrote: »It can be an addiction just like cigarettes or drinking.
I find that the more I eat sugar, the more I crave it. When I reduce the sugar I take in, the craving backs off and eventually vanishes.
Personally, I like to back off slowly - still allowing whatever treat, but initial servings are less. NEVER EAT DIRECTLY OUT OF THE CONTAINER. Put it in a bowl and put the container away. Make servings smaller every week.
Sometimes I get a sugar free option instead and then stop having whatever because it tastes TERRIBLE, or it just isn't satisfying the craving. Or both.
Or you can cold turkey it and just spend a week itching for the thing. The cravings DO go away after about a week of being REALLY ANNOYING.
But this is a sort of choose your own adventure kind of thing. Figure out what works for you and go after it.
It's definitely an addiction! I went about 5 days last week without any desserts or anything but eventually caved and went off the deep end. Trying to start back up today. It's definitely annoying!8 -
Jthanmyfitnesspal wrote: »Having lost so much weight, I think you must have become an expert and I'd like to hear more about how you've done so well!
As for sugar cravings, my meager advice is that it seems like the less you succumb, the less the cravings. My tiny achievement this year has been to eat absolutely no standard Halloween candy, despite it being in bowls all over work and elsewhere. I try to stick to the rules at work: no candy, no cookies, no donuts, no desserts. Sometimes, I eat a Kind bar in the afternoon. I also eat a square of dark chocolate after dinner most nights.
Best wishes of continued success to you! Let us know how you lost your weight!
I've been trying my best to avoid it. I'm a big time bored eater and also a night eater. I will wake up in the middle of the night with massive cravings for sugar. It's quite a battle. My weight loss was pretty simple: never miss a day in the gym and cut out fast food and just eating cleaner in general. It took about 2.5 years to get all that weight off. Quite a journey and I just don't want to end up being overweight again!4 -
This is my worst nightmare. It's what I dread, and even dream about. I wish I had advice for you, and I hope someone gives you scintillating advice useful to the rest of us, too.
And I'm sorry, but I'm going to vent here for those of you who hit disagree every time someone discusses a "sugar addiction". For those who pooh-pooh sugar cravings or addictions, you have not been there. I could scarf down two or three pounds of candy a day without a second thought. Oh, yes, there was a second thought: "I wonder if there's any more candy in the house?" And if there wasn't, well I would cook up some excuse to run to the grocery store to buy more.
I come from an addictive family- alcohol, drugs, food. Why should sugar be any different? I get the buzz, the letdown, the craving, the "can't stop thinking about how to obtain more", I hid it, ate it in secret, in public, blew off attempts lovingly help me, ignored the prediabetic warnings. The only thing that worked for me was going cold turkey- the same thing an alcoholic family member did. Which, I might add, was one of the most amazing acts of self control I've ever seen in my life. I would count myself honored to be considered in that class.
Even now, if I have a little, I have to have more. Thank God I have an off switch now. I always worry about the switch getting stuck again, though.
Don't judge what other people feel is a trial and a burden to them, if you haven't stood in their shoes, which might be in the shifting sugar sands of a freaking mountain of sweets.
25 -
So up until last year at this time I was able to avoid sugar at ease. I had lost about 160 lbs. I was at my smallest, albeit I was too small (5'9 140 lbs male). I had put on weight and was happy at around 155 lbs but have since put on about 15 extra pounds because I can't stop eating sugary desserts. I constantly crave them and can eat an entire quart of ice cream with no problem. I'm very concerned because I can't stop eating these things. I wake up and have awful cravings for these and eventually give in to the cravings. I try to stop myself from buying them but I keep failing and giving in. Anyone have any suggestions?
Sometimes cravings are from undereating. What were your maintenance calories? How quickly are you trying to lose those 15 pounds?
Lots of times my cravings just mean I am low on protein or calories. My brain says "ice cream!" but it can be satisfied with a balanced meal with some fruit. For middle of the night hunger, I have either a small snack bar or some almonds and an apricot.
If I am eating primarily fat and carbs (like ice cream) I can eat and eat and eat and never feel satisfied. I need protein and fiber to feel full.
Oh, I can't keep ice cream in the house. I try once or twice a year but simply cannot moderate it.
I was a little out of control with the snack bars (and Halloween candy, and other snacky things) so am challenging myself to limit myself to the WHO recommendation of no more than 5% of calories come from added sugar (which they call "free sugar") and found this challenge very helpful https://community.myfitnesspal.com/en/discussion/10769530/30-day-logging-limiting-added-sugar-challenge/p116 -
kshama2001 wrote: »So up until last year at this time I was able to avoid sugar at ease. I had lost about 160 lbs. I was at my smallest, albeit I was too small (5'9 140 lbs male). I had put on weight and was happy at around 155 lbs but have since put on about 15 extra pounds because I can't stop eating sugary desserts. I constantly crave them and can eat an entire quart of ice cream with no problem. I'm very concerned because I can't stop eating these things. I wake up and have awful cravings for these and eventually give in to the cravings. I try to stop myself from buying them but I keep failing and giving in. Anyone have any suggestions?
Sometimes cravings are from undereating. What were your maintenance calories? How quickly are you trying to lose those 15 pounds?
<<snip>>
My first thought, too.4 -
This is my experience, which may be different from yours. When I stop eating most added sugar products like candy, cake, etc., and just have natural fruit, my sugar cravings go away. In the past 4 months I've had a dish of ice cream and 3 small pieces of cake at two birthday celebrations -- I enjoyed them, didn't want any more, and didn't think about them afterwards.
Good luck. I've read there are basically two kinds of people, moderators and abstainers, those who can moderate trigger foods like you're talking about and would feel deprived/want to binge otherwise, and those who do better abstaining. I'm definitely an abstainer and don't miss it.7 -
If this sugar craving is something that came on rather suddenly, I'd add to the good thoughts from others above that it might not be a bad idea to visit your doctor and ask for blood tests, such as a nutritional panel, if you haven't had those tests lately.
I agree that over-restriction generally is a possibility, but sometimes persistent under-nutrition of some sort can also manifest as cravings.
Have there been changes in other areas of your life alongside this, such as changes in stress level, sleep, exercise routine?14 -
I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
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cmriverside wrote: »I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
I just saw a graphic that illustrates this nicely on another thread today but have no idea where
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springlering62 wrote: »This is my worst nightmare. It's what I dread, and even dream about. I wish I had advice for you, and I hope someone gives you scintillating advice useful to the rest of us, too.
And I'm sorry, but I'm going to vent here for those of you who hit disagree every time someone discusses a "sugar addiction". For those who pooh-pooh sugar cravings or addictions, you have not been there. I could scarf down two or three pounds of candy a day without a second thought. Oh, yes, there was a second thought: "I wonder if there's any more candy in the house?" And if there wasn't, well I would cook up some excuse to run to the grocery store to buy more.
I come from an addictive family- alcohol, drugs, food. Why should sugar be any different? I get the buzz, the letdown, the craving, the "can't stop thinking about how to obtain more", I hid it, ate it in secret, in public, blew off attempts lovingly help me, ignored the prediabetic warnings. The only thing that worked for me was going cold turkey- the same thing an alcoholic family member did. Which, I might add, was one of the most amazing acts of self control I've ever seen in my life. I would count myself honored to be considered in that class.
Even now, if I have a little, I have to have more. Thank God I have an off switch now. I always worry about the switch getting stuck again, though.
Don't judge what other people feel is a trial and a burden to them, if you haven't stood in their shoes, which might be in the shifting sugar sands of a freaking mountain of sweets.
Yes, I used to be very overweight and lost a bunch of weight just going cold turkey. Once I got down to a weight that was too skinny I put on weight intentionally and that's when I reintroduced sugar back in to my life. I am going to have to go cold turkey again but it's been way more difficult this time around4 -
springlering62 wrote: »This is my worst nightmare. It's what I dread, and even dream about. I wish I had advice for you, and I hope someone gives you scintillating advice useful to the rest of us, too.
And I'm sorry, but I'm going to vent here for those of you who hit disagree every time someone discusses a "sugar addiction". For those who pooh-pooh sugar cravings or addictions, you have not been there. I could scarf down two or three pounds of candy a day without a second thought. Oh, yes, there was a second thought: "I wonder if there's any more candy in the house?" And if there wasn't, well I would cook up some excuse to run to the grocery store to buy more.
I come from an addictive family- alcohol, drugs, food. Why should sugar be any different? I get the buzz, the letdown, the craving, the "can't stop thinking about how to obtain more", I hid it, ate it in secret, in public, blew off attempts lovingly help me, ignored the prediabetic warnings. The only thing that worked for me was going cold turkey- the same thing an alcoholic family member did. Which, I might add, was one of the most amazing acts of self control I've ever seen in my life. I would count myself honored to be considered in that class.
Even now, if I have a little, I have to have more. Thank God I have an off switch now. I always worry about the switch getting stuck again, though.
Don't judge what other people feel is a trial and a burden to them, if you haven't stood in their shoes, which might be in the shifting sugar sands of a freaking mountain of sweets.kshama2001 wrote: »So up until last year at this time I was able to avoid sugar at ease. I had lost about 160 lbs. I was at my smallest, albeit I was too small (5'9 140 lbs male). I had put on weight and was happy at around 155 lbs but have since put on about 15 extra pounds because I can't stop eating sugary desserts. I constantly crave them and can eat an entire quart of ice cream with no problem. I'm very concerned because I can't stop eating these things. I wake up and have awful cravings for these and eventually give in to the cravings. I try to stop myself from buying them but I keep failing and giving in. Anyone have any suggestions?
Sometimes cravings are from undereating. What were your maintenance calories? How quickly are you trying to lose those 15 pounds?
Lots of times my cravings just mean I am low on protein or calories. My brain says "ice cream!" but it can be satisfied with a balanced meal with some fruit. For middle of the night hunger, I have either a small snack bar or some almonds and an apricot.
If I am eating primarily fat and carbs (like ice cream) I can eat and eat and eat and never feel satisfied. I need protein and fiber to feel full.
Oh, I can't keep ice cream in the house. I try once or twice a year but simply cannot moderate it.
I was a little out of control with the snack bars (and Halloween candy, and other snacky things) so am challenging myself to limit myself to the WHO recommendation of no more than 5% of calories come from added sugar (which they call "free sugar") and found this challenge very helpful https://community.myfitnesspal.com/en/discussion/10769530/30-day-logging-limiting-added-sugar-challenge/p1
I'm definitely not under maintenance I've been eating like this for a few months now, just I've been able to keep it at a slow gain because I work out but recently I got a stress fracture in my foot and pulled something iny ribs (probably an oblique but who knows) and haven't been able to hit the gym. I just need to cut it out of my life completely!2 -
kshama2001 wrote: »cmriverside wrote: »I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
I just saw a graphic that illustrates this nicely on another thread today but have no idea where
Fruit! Have a piece of fruit!
One glass of wine surely won't hurt you!
Have one serving of pie and put the rest away!
You could have a drink on New Years, right?
"A" piece of dark chocolate will do the trick!
If you just have beer, you won't drink too much!
You're not going to give up cookies forever?!?!?!?
Surely you'll be able to drink responsibly, you haven't had one in months!?!?!?!
It. Never. Stops. I haven't drank in many years. I still have to sidestep these statements Every. Day.19 -
When people talk about "sugar" cravings, I think its not the sugar itself. You stated "sugary" deserts. Well, are you hooked on apples? I am guessing not. What you are "addicted", I hate to use that word because its not addictive, but has addictive like properties, is the combination of sugar and fat. Would you eat a pound of raw sugar? SOME people might, but most will not. Would you eat a pound of butter my itself? Then again, SOME people might, most will not. Combine the two into ice cream, BAM! Plays on all the brains hardwired reward systems. Do that experiment. Eat a pound of sugar by itself, and tell me you are "addicted" to just sugar! I have worked with true addicts for years. There is a difference.26
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kshama2001 wrote: »cmriverside wrote: »I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
I just saw a graphic that illustrates this nicely on another thread today but have no idea where
LOL at my Disagree for that ^. How can someone disagree without knowing what graphic to which I am referring?
Found it:
25 -
3
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cmriverside wrote: »kshama2001 wrote: »cmriverside wrote: »I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
I just saw a graphic that illustrates this nicely on another thread today but have no idea where
Fruit! Have a piece of fruit!
One glass of wine surely won't hurt you!
Have one serving of pie and put the rest away!
You could have a drink on New Years, right?
"A" piece of dark chocolate will do the trick!
If you just have beer, you won't drink too much!
You're not going to give up cookies forever?!?!?!?
Surely you'll be able to drink responsibly, you haven't had one in months!?!?!?!
It. Never. Stops. I haven't drank in many years. I still have to sidestep these statements Every. Day.
Huh, I get that the food moderation comments happen because I see it all the time here, but I am really surprised about the alcohol comments. I thought the fact that some people need to abstain from alcohol had penetrated the public consciousness already.4 -
kshama2001 wrote: »cmriverside wrote: »kshama2001 wrote: »cmriverside wrote: »I'm with you, @springlering62, and have the same problem(s) but this forum is just not friendly to food addiction.
I think after spending a lot of time dealing with this I had to accept that just like alcoholism, people who don't have this problem tend to say, "Just don't drink. Just have one. Just have a small piece of chocolate every day. Why can't you have one beer and stop? Try having a small bowl of ice cream."
As if.
They don't understand because it is not their biological experience. They are able to stop.
I just saw a graphic that illustrates this nicely on another thread today but have no idea where
Fruit! Have a piece of fruit!
One glass of wine surely won't hurt you!
Have one serving of pie and put the rest away!
You could have a drink on New Years, right?
"A" piece of dark chocolate will do the trick!
If you just have beer, you won't drink too much!
You're not going to give up cookies forever?!?!?!?
Surely you'll be able to drink responsibly, you haven't had one in months!?!?!?!
It. Never. Stops. I haven't drank in many years. I still have to sidestep these statements Every. Day.
Huh, I get that the food moderation comments happen because I see it all the time here, but I am really surprised about the alcohol comments. I thought the fact that some people need to abstain from alcohol had penetrated the public consciousness already.
Well, of course it's the people who have their own alcohol problems who have the most to say about it.
God forbid they should question their own drinking. I'm around quite a few people who are decades younger than me as well...but there is plenty of pushback even from the older ones - still. I'm very good at shutting that ish down.
..as you can imagine..
5 -
Jthanmyfitnesspal wrote: »Having lost so much weight, I think you must have become an expert and I'd like to hear more about how you've done so well!
The bolded is rarely ever true.7
LOL, Kshama.
https://www.youtube.com/watch?v=NrVLZwwZF6g
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