Fitness Minutes: (2,155)
1,356 9/27/13 12:51 P
" I also try very hard not to have that type of stuff in my house. or if it is in the house, I tell the "kids" to hide it so I don't know it is there and I don't see it."
Yeah, just having the over-tempting stuff out of sight can work wonders when the problem is not self-sabotage but rather just bad habit/mindlessness. We've had snacks in our house constantly, all along, and I know exactly where they are, but as long as I'm not looking at them 20 times a day they're not a temptation for me personally. Though everyone's different on this.
Fitness Minutes: (2,155)
1,356 9/27/13 12:46 P
"Where to start" on quitting sugary stuff is actually pretty easy -- just don't eat it :) But I know what you mean. You'll need to stock up on stuff to munch on at times you need a snack or a dessert and can't reach for your usual standbys.
You may very well not need to cut out ALL sugar in order to crack the addiction. Just being strict on the obvious junk food and salty/starchy/sugary snacks may well be sufficient, without trying to police all added sugar in absolutely everything you eat, consider eliminating fruit, and so on and so forth. If you go that way, then fruit -- especially the lower-sweetness stuff like berries and pears -- can make a very nice snack or dessert, especially mixed with a few nuts or some yogurt or a small amount of granola, that sort of thing. (Note that all of these things except the nuts have sugar, but nothing compared to a cupcake.) Carrots and hummus are a favorite snack of mine. A salad with egg or leftover chicken, plus a nice low-sugar vinegar/oil dressing can hit the spot between meals sometimes. Basically, experiment some for these occasions. And you may find you can manage eating these things very rarely or in small quantities down the road -- no way to know until you try.
As for the social part, you just have to do it! Along with the "withdrawal", so to speak, it can be done, it's just a matter of being determined enough to create the new habit despite the inconveniencees. You probably won't have any really intense cravings after a few days, and if you keep it up for a couple of months you'll be shocked how much your tastes have changed.
Don't stress if you "slip up", just put it behind you and carry on. It's an overall lifestyle you're going for, one bad day won't change anything.
As others have said you don't have to go super quick with this, but I sympathize with wanting to make it abrupt -- I couldn't succeed with half measures on this thing, either. (Although as I said above I did not go to extremes with the sugar elimination itself, and was still very successful. I have had ice cream exactly once since last year, a couple of months ago, and don't miss it, for example.) Good luck!
I gave up sugar for Lent one year and the first couple days were ROUGH.
Try having fruit after dinner for your dessert. I have actually gotten to the point where I crave fruit. I also try very hard not to have that type of stuff in my house. or if it is in the house, I tell the "kids" to hide it so I don't know it is there and I don't see it.
Fitness Minutes: (89,241)
11,891 9/27/13 8:24 A
I quit cold turkey, no candy, cakes, cookies, juice or processed sweets of any kind. I also quilt no sugar artificial sweets at the same time. This gave me the chance to forget about the sweet taste. I lost 12 lbs. It's been about 3 months and I now give myself a sweet treat on a rare occasion. I find the treat doesn't taste as good as I remembered it to be.
If you quit sugar and still can't stop the cravings you might look at the carbs that turn to sugar like processed flour and white rice. Also look at the hidden sugars. We tend to consider fruit juice healthy but since the fiber gets removed you still have the nutrients but without fiber it is just sugar. For some people complex carbs cause cravings just as bad a simple carbs do.
I personally don't eat grains at all as they raise my blood sugar too much and I am diabetic.
Fitness Minutes: (0)
71 9/26/13 11:41 A
Be easy on yourself, you cannot just quit sugar in a blink of an eye. Plus, you really do not have to quit everything. Sooner or later, you might just come back hence you will feel guiltier. The better thing to do is to take it one step at a time. First, quit on all those chocolates. How about promise yourself that you will only take a bar of chocolate or a slice of cake once per month? Also, stop spending your money on these stuffs. Try to divert your attention to healthier and less destructing pastime. I am thinking that you are eating these stuffs when you are bored. Also, when you have the urge to eat something sweet, try apple or any sweet fruit.
I myself have been going sugar free for almost 4 weeks. I lost 8 pounds in the beginning but now have gained back some. I don't know for sure what I am doing wrong. I read all the time how people lose a lot of weight but my body doesn't seem to be reacting that way. Any suggestions?
You've gotten good advice so far. I'll just add some ideas that no one has mentioned.
First, you could make it about money. Desserts at coffee shops and restaurants are absurdly expensive! If you're getting a $4 dessert out three times a week, that's over $50 a month, $600 a year. It sounds like you might be spending even more than that.
A penny saved is a penny earned, so put your energy into earning that money. Think of something you could spend that money on, something FOR YOURSELF that you haven't bought because it's "too expensive" or "a waste of money." Figure out your average weekly dessert spending, and every week put that money aside in a special decorative tin or jar. If you buy a dessert, the cash has to come out of that jar. (Which might by itself stop you, because who wants to run home and get their tin?) If you don't spend any money on desserts, you get to keep that money. When you've reached your savings goal, take all that cash and spend it with zero guilt, because you earned it.
I have gone sugar-free a few times, and I did it by making it sort of a game/challenge. I used the streak counter here at SparkPeople to count how many days in a row I went without any added sugar. For me, it helped to set a specific length for the streak from the beginning, so I wouldn't have to feel guilty about having a slice of cake on someone's birthday or a piece of pie at Thanksgiving. But saying, "I'm on a no-sugar streak from Black Friday until Christmas Eve" was a great way to avoid the office party sweets while still enjoying the family specialties on the actual holidays, for example. It's also easier to skip a dessert if you can tell yourself, "Well, maybe I'll have that next month when my streak is over." The message to yourself stops being, "I can't eat that" and becomes, "I can have that later if I really, really want it, but today I'm not going to break my streak."
eliminating it altogether is a big step and a step not everyone has to take. I discovered I needed to. 8 Weeks ago I stopped eating all added sugar. I felt like I lost an old friend for a few days. Then a wonderful thing happened. I stopped craving. I stopped craving everything. I have binge eaten for 45 years at least three times a week., I eight weeks no binges. If you feel it is something you need to do you should do it.
If you feel like you are a sugar addict then by all means stop eating it. No one would tell an alcoholic to limit it to one beer.
Again not everyone needs to take this step, but it has worked for me, and it can help others too if they feel they need it.
While "cold turkey" is tough, you may be correct in that you need to eliminate the processed, baked goods completely, until you can get a handle on things.
Opt for something by way of fruit, or something completely different, but filling.
Evaluate whether you're actually hungry, or it's a "social" thing.
I've eliminated pretty much all added sugars in my menu, but it became a work in progress to take it all out of the way. However, I pretty much had to do the "cold turkey" thing on the baked goods, because even the "diet" sweets were sometimes my undoing.
Fitness Minutes: (74,443)
3,293 7/26/13 5:54 P
Going 100% sugar free seems like an awfully big first step. I'm close to that myself--really the only thing that I eat regularly which contains refined sugar is homemade fruit jam, and I consume that in very controlled quantities...but it took me a while to get here.
I think that you need to consider changing your social habits. It sounds like eating is a hobby for you and that you are still going out to eat with great frequency. Can you find ways to interact with friends which don't involve food? Do you have non-caloric hobbies that you can invest more time in? Can you exercise at night instead of hanging out in the coffee shop?
The biggest thing, I think, is just to not be around the things that tempt you very often. Don't make them, don't buy them and don't put yourself in front of them until you can develop the ability to say no.
Another thing to think about is making sure that the rest of your diet is varied, interesting and packed with so much good stuff that you aren't hungry or thirsty when temptation presents itself.
Tame your sweet tooth here is a great place to start.
There are things that I just don't buy anymore at all or only in single serving sizes because I don't have control and buying more just gives me an excuse to eat all of them (after all, I "can't" control myself) The reality is, I didn't necessarily want to control myself.
When cooking for your family - you shouldn't be feeding them a lot of sugar either, really.Start good habits now and your kids might avoid your struggles later in life.
Fitness Minutes: (3,892)
16 7/26/13 2:26 P
thanks for the recommendation im struggling with it too just to so used to having sweets in the house and after dinner.
This YouTube video may help you with motivation. It is very well done and enlightening. Sugar isn't just empty, addictive calories; it is scary stuff. The video is called "Sugar: the Bitter Truth" and it was put out by UCTV (University of California Television).
First, the after-dinner cravings: are you eating enough quality fat, lean protein and fiber to keep you full, and enough calories and quality carbohydrates to actually sustain your energy levels? Under-eating during the day can leave you insatiable later on, when you're tired and your restraint is weaker.
Second, do you proportion? If you take a little and put the rest away where you can't see it, you might be able to limit your intake. That is, in my opinion, the ideal situation. If you honestly can't do that, keep it out of the house entirely or only buy single-serving options at a time.
As for eating out, if you can't limit portions or split them with someone else, you might have to stop for a while. Home-cooked food is better for you anyway, and you can't "accidentally" order a piece of cake at home. If you eat out several times a week, weak resolve will take a much greater toll than if you eat out once every month or two.
I don't personally eliminate anything entirely, but people who are genuinely addicted often have to go cold turkey for a while.
Edited by: BITTERQUILL at: 7/26/2013 (00:31)
Fitness Minutes: (2,949)
15 7/25/13 11:46 P
I am hoping some of you wonderful people might be able to help me.
I confess that when it comes to sweets, I have no control
I cannot control portions of desserts, chocolate or whatever it is. Give me one bite and I canít stop myself from consuming a lot of whatever it is being served (usually desserts). If it is available, even if I havenít tried it, I know I will have a lot of it. Itís like someone takes over me, and even if I KNOW I shouldn't binge, the other half of me is whispering in my ear Ďwho cares! Itís deliciousí
I am addicted to the stuff. I exercise properly, eat properly during the day and even dinner. Usually after dinner I feel like I HAVE TO HAVE something sweet. If I am home, I do ok, usually Greek yoghurt Ė the problem is, I donít seem to be able to make good decisions when I am out and about. Coffee shop? I will have cake for sure. Restaurant? Dessert is a no-brainer. I am stuck.
After a lot of thought, I am coming to the conclusion that I need to quit sugar all together. That thought is overwhelming right now. I donít know where to start, I donít know how I will cope, how I am going to able to do it when I cook for the family.
But the more I think about it, the more sense it makes.
I donít know where to start! Any tips? Please any help will be much appreciated!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.