Cutting out obvious sugar - a source for support
Discussion
My admission - I do a lot of sport, I don't smoke or take drugs other than for health reasons (which is thankfully quite rare), except my diet is s
t. This is largely due to a horrible addition (lets call it what it is) to sugar, mainly chocolate however deserts, ice cream and other non-chocolate based sweets are also par for the course.
I have no self control when it comes to snacking, I don't care about crisps or savory options, it has to be chocolate and its not uncommon to polish of a 200g bar (or more) without a second thought. Its unhealthy, gluttonous, embarrassing, expensive and something has to change.
It's been like this for at least 10 years, maybe longer and started when I moved from a physical job to a desk based role. Possibly a combination of eating out of boredom and having an inherently sweet tooth (my Mum is similar). There have been periods whereby I've managed to cut the addition but it has to be cold turkey, rationing down or eating in moderation doesn't work for me. When I have managed to cut it out of my diet my weight drops off nicely and I start slimming down comfortably into Medium and Large T-shirts with a nice frame to suit.
My weight has fluctuated inline with these efforts, ranging from 90kg at my lowest up to 120kg at my highest...in that I am recognising that a 30kg swing is horrible for the body. The saying that you cant out-exercise a bad diet is absolutely true in my case.
I'm now 37 and realising that it's only going to get harder to lose weight, I need to do something about it now that is not only going to work in the short term but be sustainable long-term. I've started this thread not only to be accountable to myself, but also hopefully act as a source of support and conversation for those also wanting to reduce their sugar intake.
Hopefully you're all not too disgusted with my admission [
] but I can't carry on like this. Time to take back control.
t. This is largely due to a horrible addition (lets call it what it is) to sugar, mainly chocolate however deserts, ice cream and other non-chocolate based sweets are also par for the course. I have no self control when it comes to snacking, I don't care about crisps or savory options, it has to be chocolate and its not uncommon to polish of a 200g bar (or more) without a second thought. Its unhealthy, gluttonous, embarrassing, expensive and something has to change.
It's been like this for at least 10 years, maybe longer and started when I moved from a physical job to a desk based role. Possibly a combination of eating out of boredom and having an inherently sweet tooth (my Mum is similar). There have been periods whereby I've managed to cut the addition but it has to be cold turkey, rationing down or eating in moderation doesn't work for me. When I have managed to cut it out of my diet my weight drops off nicely and I start slimming down comfortably into Medium and Large T-shirts with a nice frame to suit.
My weight has fluctuated inline with these efforts, ranging from 90kg at my lowest up to 120kg at my highest...in that I am recognising that a 30kg swing is horrible for the body. The saying that you cant out-exercise a bad diet is absolutely true in my case.
I'm now 37 and realising that it's only going to get harder to lose weight, I need to do something about it now that is not only going to work in the short term but be sustainable long-term. I've started this thread not only to be accountable to myself, but also hopefully act as a source of support and conversation for those also wanting to reduce their sugar intake.
Hopefully you're all not too disgusted with my admission [
] but I can't carry on like this. Time to take back control. OP years ago I cut out all processed sugar. ALL.
Now if I had any chocolate the affects are hideous.
Any coca cola bottles for instance and within an hour a sugar crash.
Same with McDonalds food(!) which I believe must be ladened with processed sugar on the sly.
I'm happier for it.
Like you I'd go through a typical day eating a huge bar in one sitting. A big back of crisps etc.
That was probably 10yrs ago.
You snack lots befxajse your body is constantly sugar up, down, up down so your after fix upon fix to cure.
Now if I had any chocolate the affects are hideous.
Any coca cola bottles for instance and within an hour a sugar crash.
Same with McDonalds food(!) which I believe must be ladened with processed sugar on the sly.
I'm happier for it.
Like you I'd go through a typical day eating a huge bar in one sitting. A big back of crisps etc.
That was probably 10yrs ago.
You snack lots befxajse your body is constantly sugar up, down, up down so your after fix upon fix to cure.
That's the thing I didn't mention in my first post, it also effects my general mood and well being. I feel sluggish, achy, lazy and tired most of the time.
I mentioned obvious sources of sugar because I've completed a strict LCHP program previously (lost quite a lot of weight) and being honest, I found it very difficult to cut my carbohydrates down below 30g or so per day without having a very strange diet and limitations in daily life. It's definitely something I'd welcome more information on though (if you've managed it for 10 years it gives me some hope!).
Edit - Just realised you typed processed sugar, makes complete sense now.
I mentioned obvious sources of sugar because I've completed a strict LCHP program previously (lost quite a lot of weight) and being honest, I found it very difficult to cut my carbohydrates down below 30g or so per day without having a very strange diet and limitations in daily life. It's definitely something I'd welcome more information on though (if you've managed it for 10 years it gives me some hope!).
Edit - Just realised you typed processed sugar, makes complete sense now.
I cut out processed sugar completely and didn't touch it for 2 years. I caved in when doing the jurassic coast 100km run, I was just so hungry I ate everything I could. It has been 3 years since that and I still can't eat refined sugars within 6hrs of going to bed or I feel wired. I'm not sure if it is something psychological or a side effect of barely eating it still.
Same age as you in a similar situation but with slightly less weight gain. I've started by replacing chocolate and other very sweet things with natural sugar - strawberries, raisans, raspberry's, oranges etc. After a couple of weeks without the likes of chocolate, the taste of a juicy orange or strawberry has intensified. It's a start for me, cut down on my snacking.
I feel that it is correct to acknowledge that sugar is an addiction. Like any addiction, if you have become used to indulging in excessive amounts then it is going to be difficult to moderate.
I think a detox period of two or more weeks would be a good idea, and then try to change your buying and consumption habits and see if after the detox period you can consume in moderation.
I think a detox period of two or more weeks would be a good idea, and then try to change your buying and consumption habits and see if after the detox period you can consume in moderation.
I sorted my home gym out and started using it in may after putting on weight since I gave up hard training about 7/8 years ago.
I can eat!! I love sugary st but in may I stopped eating all crap food (I’ve had 3 chicken shish kebabs since) and woe do I feel better.
No more lethargy through the day, no more late morning shaky feelings if I stretch out meals.
I used to get bad tension type headaches quite regularly but they’re gone (could be the exercise or the diet).
I do however have honey in my two cups of tea a day (does that count as sugar?) and I have a protein shake with a banana and spoon of peanut butter every morning so can’t say sugar has completely ceased but OP do it mate, if you can. You will feel so much better.
I find willpower easy but it really is worth it.
I can eat!! I love sugary s
t but in may I stopped eating all crap food (I’ve had 3 chicken shish kebabs since) and woe do I feel better.No more lethargy through the day, no more late morning shaky feelings if I stretch out meals.
I used to get bad tension type headaches quite regularly but they’re gone (could be the exercise or the diet).
I do however have honey in my two cups of tea a day (does that count as sugar?) and I have a protein shake with a banana and spoon of peanut butter every morning so can’t say sugar has completely ceased but OP do it mate, if you can. You will feel so much better.
I find willpower easy but it really is worth it.
Like any addiction (nicotine, alcohol or crisps in my case) they are difficult to cut - and I still haven't found the proper answer.
You could try scaring yourself by reading about type 2 diabetes, but that would probably be too distant (long term) to have a real impact.
I just try never going to shops, buying my food on line and limiting myself to what I have bought that week. Luckily I work in the sticks, so nipping to a shop is a five mile drive meaning I can control my input through the majority of the day. Until the weekend hits and I buy a tube of pringles for the evening. Currently trying porridge to cut the evening/ weekend snacking. It is difficult though.
I am already diabetic (type 1), and I have a normal BMI. I have taken up cycling to counter act my poor eating habits and snacking. Boredom on an evening is also another factor, so a new interest might help (or reinvigorating an old interest).
Quite an unfocussed post, but hopefully a couple of things that have helped me (hasten to add, not solved) my savoury snack addiction.
You could try scaring yourself by reading about type 2 diabetes, but that would probably be too distant (long term) to have a real impact.
I just try never going to shops, buying my food on line and limiting myself to what I have bought that week. Luckily I work in the sticks, so nipping to a shop is a five mile drive meaning I can control my input through the majority of the day. Until the weekend hits and I buy a tube of pringles for the evening. Currently trying porridge to cut the evening/ weekend snacking. It is difficult though.
I am already diabetic (type 1), and I have a normal BMI. I have taken up cycling to counter act my poor eating habits and snacking. Boredom on an evening is also another factor, so a new interest might help (or reinvigorating an old interest).
Quite an unfocussed post, but hopefully a couple of things that have helped me (hasten to add, not solved) my savoury snack addiction.
Pete102 said:
My admission - I do a lot of sport, I don't smoke or take drugs other than for health reasons (which is thankfully quite rare), except my diet is st. This is largely due to a horrible addition (lets call it what it is) to sugar, mainly chocolate however deserts, ice cream and other non-chocolate based sweets are also par for the course.
I have no self control when it comes to snacking, I don't care about crisps or savory options, it has to be chocolate and its not uncommon to polish of a 200g bar (or more) without a second thought. Its unhealthy, gluttonous, embarrassing, expensive and something has to change.
The only thing that worked for me was cold Turkey for about a month, and it was a crap month, headaches, grumpy, snappy, constantly craving sugary stuff, total nightmare. t. This is largely due to a horrible addition (lets call it what it is) to sugar, mainly chocolate however deserts, ice cream and other non-chocolate based sweets are also par for the course. I have no self control when it comes to snacking, I don't care about crisps or savory options, it has to be chocolate and its not uncommon to polish of a 200g bar (or more) without a second thought. Its unhealthy, gluttonous, embarrassing, expensive and something has to change.
I basically just went for a walk each night just to keep me out of the kitchen.
That said, after the month, it was much easier to control. Cooking all your own meals helped alot, as did things like 'skinny' sauces and syrups when some sweetness is needed.
Good luck
I mentioned in another thread that since I quit drinking my consumption of coca cola and other caffeinated drinks has gone way up. I don’t really want to cut all sugar as I don’t really believe that total abstinence works (apart from the booze but there were reasons).
Any time I go a couple of days without the sugar and caffeine I end up with splitting headaches. I know I should push through just to break the cycle. Go back to having it as an occasional treat instead of all the time.
Any time I go a couple of days without the sugar and caffeine I end up with splitting headaches. I know I should push through just to break the cycle. Go back to having it as an occasional treat instead of all the time.
I've been through this as part of a larger change in diet, however I was the exact same as you (Massively over eating processed sugars).
What helped me considerably was a shift to a whole food, high protein diet with unprocessed carbs and a massive increase in water consumption.
You nailed it with the hidden sugars such as McDonalds, but pretty much anything processed (even worse are so called 'health foods' or fake meat products'.)
The diet revolved around whole ingredient foods. Generally home cooked, but eating out is also fine if you can generally understand how things are cooked (Most things are obvious)
The mantra I used was to not eat anything with an ingredients list. This didn't remove natural sugars in things like fruits etc.. so I still managed to get many sweet treats most days. I also did not put quantity limits.. if I was hungry I ate.. listen to your body. Carbs included brown rice, sweet potatoes and naturally occurring carbs in fruits and vegetables.
Be careful with pre-cooked protein as well. For example I was in Morrisons on my last trip back to the UK and bought some precooked chicken breasts. No flavoring / sauce, just two plain chicken breasts.... Ingredients list was Chicken, Sugar, Xantham Gum etc...
This will also help you removed unwanted seed oils and other crap they put in things.
Finally, moving to 'sugar free' products is rather like switching from cigarettes to vapes.. it simply continues to feed the addiction but now with more chemicals than ever before.
The only real downside is that it was expensive as protein is generally expensive compared to cheap processed crap.
What helped me considerably was a shift to a whole food, high protein diet with unprocessed carbs and a massive increase in water consumption.
You nailed it with the hidden sugars such as McDonalds, but pretty much anything processed (even worse are so called 'health foods' or fake meat products'.)
The diet revolved around whole ingredient foods. Generally home cooked, but eating out is also fine if you can generally understand how things are cooked (Most things are obvious)
The mantra I used was to not eat anything with an ingredients list. This didn't remove natural sugars in things like fruits etc.. so I still managed to get many sweet treats most days. I also did not put quantity limits.. if I was hungry I ate.. listen to your body. Carbs included brown rice, sweet potatoes and naturally occurring carbs in fruits and vegetables.
Be careful with pre-cooked protein as well. For example I was in Morrisons on my last trip back to the UK and bought some precooked chicken breasts. No flavoring / sauce, just two plain chicken breasts.... Ingredients list was Chicken, Sugar, Xantham Gum etc...
This will also help you removed unwanted seed oils and other crap they put in things.
Finally, moving to 'sugar free' products is rather like switching from cigarettes to vapes.. it simply continues to feed the addiction but now with more chemicals than ever before.
The only real downside is that it was expensive as protein is generally expensive compared to cheap processed crap.
OP, I'm in the same boat and have a terrible sweet tooth. My weight has yo-yoed in the past, and to be honest still does now and then. All avoidable.
I would recommend you do as much cardio as you can at the gym for instant weight loss. I managed to gradually lose about 25kg doing this as I wasn't too hard-core about it. E.g. an hour on the cross trainer (morning and evening), topping up with jogging during lunch breaks and walking everywhere as much as possible. I don't believe in steps. I believe in actual time and distance.
It takes 50 minutes to an hour to walk 3 miles, so that's my benchmark.
I'm on track to lose another couple of kilos by the end of this month but now I am toning up with weights.
In the meantime, eat plenty of salad greens (the cheap bags from Aldi etc are great) and I'd even go as far as to say to cut out fruits, only eating vegetables. Minimising sugar from any source worked well for me.
If possible, try and limit bread and carbs to weekend breakfast.
Having salads will also fill you up before you over-indulge on mains, and renders carbs obsolete. For example, a large salad with an omelette means no need to make a sandwich.
If you still need something sweet then first ensure you've had enough water to drink. If you're not parched then a glass of sugar-free pop will give you that sweet dose that you want, and remove any desire for chocolate, pastries etc, but will eventually even diet drinks will become a chore and a bore. You'll do away with both in no time.
Also, going 'cold turkey' for a few days has been enough to make me come off the sweet things for a good period until the devil in me causes me to have a 'relapse'.
I have my own two-week rule, where the results of good or poor dieting, exercise etc will manifest themselves after a fortnight, so perseverance is crucial. I've been going to the gym before and after work since the start of this month and I am finding my clothes are fitting much better than before. On the flipside, over-indulging and not exercising, and thinking nothing is happening will show itself after two weeks, by which time it's too late. A second on your lips, a lifetime on your hips.
I would recommend you do as much cardio as you can at the gym for instant weight loss. I managed to gradually lose about 25kg doing this as I wasn't too hard-core about it. E.g. an hour on the cross trainer (morning and evening), topping up with jogging during lunch breaks and walking everywhere as much as possible. I don't believe in steps. I believe in actual time and distance.
It takes 50 minutes to an hour to walk 3 miles, so that's my benchmark.
I'm on track to lose another couple of kilos by the end of this month but now I am toning up with weights.
In the meantime, eat plenty of salad greens (the cheap bags from Aldi etc are great) and I'd even go as far as to say to cut out fruits, only eating vegetables. Minimising sugar from any source worked well for me.
If possible, try and limit bread and carbs to weekend breakfast.
Having salads will also fill you up before you over-indulge on mains, and renders carbs obsolete. For example, a large salad with an omelette means no need to make a sandwich.
If you still need something sweet then first ensure you've had enough water to drink. If you're not parched then a glass of sugar-free pop will give you that sweet dose that you want, and remove any desire for chocolate, pastries etc, but will eventually even diet drinks will become a chore and a bore. You'll do away with both in no time.
Also, going 'cold turkey' for a few days has been enough to make me come off the sweet things for a good period until the devil in me causes me to have a 'relapse'.
I have my own two-week rule, where the results of good or poor dieting, exercise etc will manifest themselves after a fortnight, so perseverance is crucial. I've been going to the gym before and after work since the start of this month and I am finding my clothes are fitting much better than before. On the flipside, over-indulging and not exercising, and thinking nothing is happening will show itself after two weeks, by which time it's too late. A second on your lips, a lifetime on your hips.
Day 1, here we go.
Thank you everyone for your replies, I genuinely appreciate the sharing of your experiences and inputs. Mornings are generally difficult and my go to breakfast is typically a croissant (chocolate of course) or other equally crap food filled with sugar. Today I've woken up with a knotty, gassy stomach which is not uncommon (another annoying effect of a crap diet) so sticking to black coffee until lunch when I plan on having an omelette.
I class myself as being a bit of an informed idiot when it comes to nutrition and weight loss. I know what I should and shouldn't eat, I know what I need to do to lose weight....I just don't! -Focusing specifically on point 3, running is the key for me when it comes to burning calories and generally losing weight. I don't like it, but it's effective so I need to do it.
I was thinking yesterday evening about the other effects a high-sugar diet has on me, by far the biggest negative is my energy levels and overall mood. Being at work and wanting to do nothing but sleep at lunch time isn't a good look. I also find that the quality of my sleep on an evening is reduced.
Edit - appreciate the suggestion regarding keto, I have some positive experience with a low-carb approach, with some tweaks to make it more sustainable long-term I wouldn't be against this. During my low carb diet I actually hit the lowest weight in 5 years without too much effort.
Thank you everyone for your replies, I genuinely appreciate the sharing of your experiences and inputs. Mornings are generally difficult and my go to breakfast is typically a croissant (chocolate of course) or other equally crap food filled with sugar. Today I've woken up with a knotty, gassy stomach which is not uncommon (another annoying effect of a crap diet) so sticking to black coffee until lunch when I plan on having an omelette.
I class myself as being a bit of an informed idiot when it comes to nutrition and weight loss. I know what I should and shouldn't eat, I know what I need to do to lose weight....I just don't! -Focusing specifically on point 3, running is the key for me when it comes to burning calories and generally losing weight. I don't like it, but it's effective so I need to do it.
I was thinking yesterday evening about the other effects a high-sugar diet has on me, by far the biggest negative is my energy levels and overall mood. Being at work and wanting to do nothing but sleep at lunch time isn't a good look. I also find that the quality of my sleep on an evening is reduced.
Edit - appreciate the suggestion regarding keto, I have some positive experience with a low-carb approach, with some tweaks to make it more sustainable long-term I wouldn't be against this. During my low carb diet I actually hit the lowest weight in 5 years without too much effort.
Edited by Pete102 on Wednesday 17th August 08:17
Badda said:
Look at a keto diet. You may break your addiction.
I totally second this. I was similar to the OP, in that I would happily eat chocolate or biscuits after a meal when I wasn't even hungry - and it wasn't just a little bit. Chocolate fingers were a binary experience - it was either none (because we didn't have any in the house), or it was an entire box. There was never a middle ground. Same with Maltesers - I worked out that the boxes were the best VFM, so that's what I bought. I could never leave any once the box was open.I started a Keto diet about 20 months ago - lost about 30Kg over the first 6 months - and then slightly slackened the regime and am now keeping a constant weight. Absolutely zero craving for chocolate and I haven't had a chocolate finger or a Malteser since Xmas 2020.
Pete102 said:
... have some positive experience with a low-carb approach, with some tweaks to make it more sustainable long-term I wouldn't be against this. During my low carb diet I actually hit the lowest weight in 5 years without too much effort.
If you can keep carbs low (eg <90g/day) rather than the super low <30g that you struggled to maintain previously then you may find it easier whilst still benefitting in terms of fat loss. It's a sliding scale and I think that sometimes people can get lost in the idea of avoiding any kind of insulin response. A bump (rather than a spike) in insulin should be expected after consuming a bolus of protein and that's not only perfectly normal but also helps avoid electrolyte balance issues.Dropping the really starchy foods like potatoes, rice, pasta, bread shouldn't be too onerous and will go a long way to helping.
Everyone is a little different, so you need to figure out what works best for you.
If you struggle to moderate then I think it's really important to get other people in the house to support you. If there's no biscuits, chocolate, etc nearby then it's much easier to resist. Also, never go shopping when you're hungry.
Studies on willpower have shown that those with the most will often simply avoid putting themselves in a position where they need to resist temptation, rather than sit staring at the pack of biscuits and relying on iron will and strength of character to not open it.
When you do eat, try to eat early and go for a half hour walk after. That way your insulin response will be moderated and perhaps equivalent to a super low carb meal consumed later on followed by sitting watching TV.
Belle427 said:
I've started to cut it out and it is tough.
I would allow yourself a little treat now and again though as a small reward, a little bit of chocolate now and again won't hurt.
Whilst I like the sentiment, it's just not possible for me, especially in the early phases. My reward is feeling better, losing weight etc. It's simply that I don't have the self control to have a little treat, on more than one occasion I can think back to the little treat becoming the beginning of a days of overeating. I would allow yourself a little treat now and again though as a small reward, a little bit of chocolate now and again won't hurt.
Omelette this morning around 1015, 3 eggs, cheese, salami. Now almost 2pm and I can feel the craving for something sweet start to creep in (I'm also making efforts to drink more water).
I would be wary of trying to cold turkey if you already acknowledge that you have a tendency to binge. You could be setting yourself up to fail if you have a bad day and cave to the craving.
Set yourself a schedule to have a small treat at a set time, like after a specific meal or something. Don't have multiples of whatever treat you have in the house and don't allow yourself to have it every day.
Set yourself a schedule to have a small treat at a set time, like after a specific meal or something. Don't have multiples of whatever treat you have in the house and don't allow yourself to have it every day.
ZedLeg said:
I would be wary of trying to cold turkey if you already acknowledge that you have a tendency to binge. You could be setting yourself up to fail if you have a bad day and cave to the craving.
Set yourself a schedule to have a small treat at a set time, like after a specific meal or something. Don't have multiples of whatever treat you have in the house and don't allow yourself to have it every day.
Tendency to binge would be an understatement, as I mentioned in my OP, its actually embarrassing and admitting the full scale to anyone close to me is a horrendous thought. Thankfully I have a supportive partner whose also trying to lose a little bit of weight (3kg) so we'll do it together. Set yourself a schedule to have a small treat at a set time, like after a specific meal or something. Don't have multiples of whatever treat you have in the house and don't allow yourself to have it every day.
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