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Facing the Sugar Monster

Wednesday, February 13, 2013

Most trips are not made on a single road. I'm sure you are all familiar with the mapquest step by step directions. My journey has a long set of those. I have settled into a very predicatable 0.4 - 0.6 pound weekly loss. Occasionally I manage a bigger drop but that seems to be my norm.

I've really increased my cardio and added circuit training at the gym and still I had a 1/2 pound loss this week. I decided that I need to look more carefully at my nutrition. I eat in a weekly range (200 calories lower than my normal range) and the normal range on weekends. This "should" produce a pound a week weight loss but it doesn't with me. So I had to look at the quality of my calories.

My protein choices are sound - grilled or baked chicken, turkey and fish, legumes, occasional nuts, egg whites and no fat dairy. I eat a variety of vegetables (lettuces, peppers, tomatoes, broccoli, asparagus, carrots, sweet potatoes, peas, etc.) I am eating more fruit (apples, bananas, strawberries, blueberries, pineapple, and cranberries). I eat 100% whole grain, high fiber breads and never a top AND bottom to my sandwich.

So where is the rub? SUGARS I'm still eating too much added sugar. I buy those 100 calorie packs of cookies. While this is portion control to be sure it's not quality food. I turned the bag over last night and the #1 ingredient is: SUGAR! The same with candy - while a fun size bag limits my portion it's still SUGAR.

Over the past few years I first gave up sugared cola then last June diet cola. I now drink only water. I figure if I can do that I can certainly get these sugary foods out of my diet. It won't be easy. I think I'm addicted to sugar! Surprisingly my blood glucose is normal (I even had the HbA1C test - normal). Having said that I don't think sugar is my friend.

I'm going to try stepping down from my sugar high and first limiting myself to no more than 100 calories of foods that have sugar as the #1 or #2 ingredient. I hope to eliminate them completely at some point.

I do know that when I eat them rather than being satisfied they tend to make me crave more. It's like a monster that teases me to "walk this way" and when I get close grabs me and won't let go! HA!

My plan is to try this 100 calorie limit on sugary foods for one week and see what happens. If I have success I may lower that to 50 next week and try to eventually get that to zero.

I have to start somewhere and at this time of Valentine's chocolates THIS girl is putting the lid on it!

Looking for something SWEET on the scale next week... til then

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Member Comments About This Blog Post
    I have such a hard time with sugar also! emoticon
    I dreamed I had bought a big cake to eat last night. emoticon
    I'm sure you can do anything you put your mind to it!
    Keep up the good work! emoticon emoticon emoticon
    1923 days ago
    emoticon emoticon emoticon emoticon
    1924 days ago
    1928 days ago
    Like you, I typically drop about a half-pound a week when I stick to my program. And, like you, I DO love my sweets! Since I'm not willing to give up sweets altogether (life's too short!), my solution is to get good-quality dark chocolate. A square or two will satisfy my sweet tooth without bringing out the monster. When I'm tempted to eat other sugary treats like donuts at the office, I remind myself that I'll be more satisfied eating a high-quality sweet than a cheap, highly-processed one. I "save myself" for the good stuff, and then only have it in moderation.

    It's that "in moderation" part that can be have a plan to make that happen, and I hope it works for you!!

    Congrats on all the positive, healthy changes you've already made -- you're doing GREAT!! emoticon emoticon emoticon
    1928 days ago
    You can do this. Sugar is a real monster but one we all must tame.
    1928 days ago
    I have broken the back and neck of the sugar monster. It is not that hard because once it is out of your system you will be rewarded by not having the monster taking your hand and leading you on the "one more path". I have counted my sugar intake on Spark and I counted ALL sugar, lactose, fructose, dextrose etc. Then I did set myself a task to keep ALL of it under 75 grams. That was hard because the moment I had more than 1 fruit I would go over. BUT I really discovered how much sugar is in vegs. It is amazing. That is sufficient to last the whole day without adding one grain of other sugars to your diet. Slaying the sugar dragon is showing yourself how much you care for your body and your health. That is real love!
    1928 days ago
    You are doing an awesome job!!!
    1928 days ago
    Absolutely it is possible to be addicted to sugar. I know when I start getting sugar in my system my body says EAT EAT EAT MORE MORE MORE. It is a very slippery slope for me and best course of action is to stay away from it.

    1928 days ago
  • CAMAEL100
    Yes, I have the same problem of having a little leading to wanting more. So most of the time I don't keep sweet treats around.

    You have a good plan going on there!
    1928 days ago
    You are being very disciplined in your journey to healthy living. You now have a very practical approach to dealing with the sugar monster. I know you can do it.

    On the sugar addiction, there is more and more research which indicates that the sugar (salt also which is my addiction) works in way in our brain to increase the feel good hormones and so it is a true addicition. The salt surprised me one way because we've heard to little about it but it makes sense to me from my personal experience.

    All the best on your plan to make more changes towards healthy living.
    1929 days ago
  • L*I*T*A*
    emoticon emoticon
    1929 days ago
    I am the same way. I have something sweet every day, but I think that's what helps me stay on track. I don't crave it any other time because I know I'm going to get some sugar in the evening. I don't think I could ever cut it out completely. Good job making that change! I hope it brings you the results you're looking for!
    1929 days ago
    I know you want faster weight loss, but ... well, look at the long haul. Are you willing to quit sugar for life? Or is having a little treat every day important to you? If so, the slower loss is okay!
    1929 days ago
    Stay upbeat and work your plan emoticon emoticon
    1929 days ago
    I too am a sugar addict. I can control everything else in my diet, but I have to have some type of sugar snack daily. It starts in October, Halloween, and continues through March, Easter.

    I have to go cold turkey, once I start that's it.

    1929 days ago
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