Help...Sugar/Chocolate addition

cocoemma

Hi I'm wondering if anyone could give me some advice. I-am literally addicted to sugar.. Facts: Im 5 foot and I weigh 12stone (just put on 3 pounds in the last two weeks) im overweight anyway and Ive been trying to lose weight.. ive had this crappy battle for now 3years.. I hate it.. i'm a self hater, self concious and basically not happy within myself.. anyway i lost some weight last year I got down to 11.6 and i was delighted but dec came and went and I went back to my bad eating habits.. i actually dont have a bad diet, I eat wholegrain foods have my five a day eat all brown rices etc.. im soo good in work i have my meals pre planned and I come home cook my dinner it will be healthy and then after that I have a cup of tea and then I go fricken nuts!!! I actually cant help it.. (well im sure i could) but the craving is really strong.. am i addicted to sugar that after my dinner i need to ignore the cravings and not give in? Am I lacking Zinc? I read that Zinc regulates your blood sugar levels etc... I cant get out of this horrible mind set im in now and Ive been threatening to do the treadmill (i have one at home) and i can't get on it stupid as it sounds.. for exampe on sunday i got up early i said ''thats it lets start this'' got dressed for working out weighed myself and discovered I had put up two pounds from last week and I should on the rreadmill and couldnt start.. you would think that anyone seeing they had put up two pounds would have motivated them but no I just went and made breakfast and sat on my ass for an hour watching telly.. anyways.. anyone have tips to squash this sugar/chocolate craving that has me losing all control... PS i plan to start excersing tomorrow it has to help me feel much better then i do now..

El Guapo!

I'm by no means an expert but here's my 2c.
This seems to be mainly a motivation issue. If you can't push yourself to exercise on your own why not arrange to go walking/running with a friend? Knowing that someone else is depending on you can help. It'll also push you to walk/run faster or for longer. Its mainly the actual getting up and getting started that is the killer, but once your up and out doing it then its not so bad. Forget the treadmill, its summertime, get out in the open and go walking.

Try to get into a routine. Not one that's a total dramatic lifestyle change because you won't stick to it. Just change simple things at first and then build up.

As for the chocolate, - Don't buy it. If its not in the house you can't eat it. Or eat something else instead like an apple or banana or something. Or try chocolate that is 70% cocoa instead* ( someone can correct me on that but I think its 70%??)
If its an absolute must then you'll have to increase exercise and cut back on calorie intake in other ways like no fizzy drinks etc. But you can't have your cake and eat it too (excuse the pun) Either you make the changes for yourself or remain unhappy. Nobody is gonna do it for you.

dublingal80

I agree with the above poster. You need motivation. Find a friend who wants to get fitter and arrange to go out walking together for an hour 3 times a week, that way you can have a great natter and it wont feel like exercise

secondly, stop buying junk food. If its there, you will eat it!

Best of luck!!

Bottle_of_Smoke

I would agree a lack of motivation is at work here.

I'm not saying sugar isn't an addiction, as under certain definitions it is

However, I wouldn't class it as a proper* addiction because the withdrawal symptoms aren't gonna be hugely difficult to live with compared to what we generally refer to as addictions.

I think based on your self conscious/miserable feelings toward yourself that you now subconsciously don't believe you will be slim. Part of you just doesn't think its possible, so you think "why bother resisting temptation of eating something nice or excercise when I'm never gonna see the benefits"

So you need to really convince yourself that it really is possible. So long as you consume less calories than you use, the weight will come off. That is indisputable scientific fact.

Obviously you're not going to become slim without a plan. The last three years has proved that. Cutting out some junk food and going for walks isn't going to sort you out.

I've approximated your daily calorie needs at 2050 using this site. If you eat that much you will neither lose nor gain weight, you will stay the same. I used a rough estimate as I don't know your age or how active you are, you will get a slightly different figure when you fill in the details.

So if you were to eat 1550 calories a day for a week, you would lose approx 1pound. If you were to eat 2600 calories a day for a week you would gain approx 1 pound.

So I would suggest you take some time, plan a few daily food intake combinations based on 1500-1600 calories a day(or whatever figure you get from the above site minus 500kcal), go shopping based on that, and then follow it for a month.

To get the calorie count of meals there's a site called www.fitday.com where you can register and it tells you what's in your meals.

I think once you have a proper plan and properly believe you will be slim, you will find it far easier to resist temptation of binging on sugar and chocolate.

Just regarding exercise I would be a huge advocate of weightlifting for getting rid of fat. This explains why

If you follow this method you'll lose on average a pound a week. This is very sustainable.
Don't worry about getting slim quickly and enjoy the process.

If you are unsure or don't understand anything I've said just reply here and I will clarify.


*personal definition of proper addiction.

lachin

Great post Bottle of Smoke!!!

ncmc

I know it's probably not the best thing for kicking the sugar long term. But when I have a real sugar craving, I like to have ice pops in the freezer. For example a Tangle Twister is only 70cals and very low fat, It's pretty much all water, but I find it takes the edge of my craving. Hartley's low cal jelly pots are also a tasty treat and only have something like 10 cals per pot.

El_Dangeroso

Chromium supplements kill sugar cravings dead for me. EileenG had something that was good for that too, can't remember the name but it was something you sprayed it on the tongue.

BOS, I don't think you've ever gone through sugar withdrawal or you wouldn't take it so lightly. It can be quite uncomfortable!

It doesn't happen to everyone, but it does tend to happen in those who regularly binge on sugar.

cocoemma

Thanks guys for your advice and replys.. I agree with all your points I need to eat all the junk food in the press.. ha ha JOKE:rolleyes:..

I need to start beliveing in myself again and I know i can do it.. i just want it now..... but i know Ive to work for it and tonight I started.. I did a good workout walking jogging just to start off for 50 mins.. had a good breakfast, lunch, fruit snacks and dinner fish salad etc.. I ate an apple 30mins before my dinner and I wasn't starving and the sugar craving isn't too bad.. im just ignoring it bascially.. feck it. ive started pointing my food with WW so at least that can control intake etc.... thanks again.. i just needed to approach my issue with common sense and get over the whole mind thing.. now I've to get ina routine and keep it up... thanks again... i think i just had enough last night and needed to vent

cocoemma

Bottle_of_Smoke wrote: »

I would agree a lack of motivation is at work here.

I'm not saying sugar isn't an addiction, as under certain definitions it is

However, I wouldn't class it as a proper* addiction because the withdrawal symptoms aren't gonna be hugely difficult to live with compared to what we generally refer to as addictions.

I think based on your self conscious/miserable feelings toward yourself that you now subconsciously don't believe you will be slim. Part of you just doesn't think its possible, so you think "why bother resisting temptation of eating something nice or excercise when I'm never gonna see the benefits"

So you need to really convince yourself that it really is possible. So long as you consume less calories than you use, the weight will come off. That is indisputable scientific fact.

Obviously you're not going to become slim without a plan. The last three years has proved that. Cutting out some junk food and going for walks isn't going to sort you out.

I've approximated your daily calorie needs at 2050 using this site. If you eat that much you will neither lose nor gain weight, you will stay the same. I used a rough estimate as I don't know your age or how active you are, you will get a slightly different figure when you fill in the details.

So if you were to eat 1550 calories a day for a week, you would lose approx 1pound. If you were to eat 2600 calories a day for a week you would gain approx 1 pound.

So I would suggest you take some time, plan a few daily food intake combinations based on 1500-1600 calories a day(or whatever figure you get from the above site minus 500kcal), go shopping based on that, and then follow it for a month.

To get the calorie count of meals there's a site called www.fitday.com where you can register and it tells you what's in your meals.
I think once you have a proper plan and properly believe you will be slim, you will find it far easier to resist temptation of binging on sugar and chocolate. - thank you yes I will.. Ive been good before so I know I can do it.. it's a life style change isn't it!!!!!

Just regarding exercise I would be a huge advocate of weightlifting for getting rid of fat. This explains why

If you follow this method you'll lose on average a pound a week. This is very sustainable.
Don't worry about getting slim quickly and enjoy the process.

If you are unsure or don't understand anything I've said just reply here and I will clarify.


I will deffo start weights as soon as i get my flow going!!!!

*personal definition of proper addiction.

Bottle_of_Smoke

cocoemma wrote: »

thank you yes I will.. Ive been good before so I know I can do it.. it's a life style change isn't it!!!!!

I will deffo start weights as soon as i get my flow going!!!!

Completely. If you're happy in yourself you are more motivated and enthusiastic. When you do start the gym I'd advise you to PM a poster called G'em (cat.mod of health and fitness)to ask for advice on what gym to train at. Many places don't give you a proper induction. The only ones I know that focus on weights for women are curves and educogym. And educogym is more of a personal training company so quite expensive.

Pet

Chromium, interesting. I have a terrible sugar addiction that I kicked about a year ago, but which recently made a return due to exams, and I'm finding it hard to wean myself off.

metamorphosis

Iv found chromium to make me feel full fast. Don't know why - gives the desired effect though in a way!

Oryx

As someone who was, in the past, so addicted to chocolate (and caffeine) I was told to give it up completely by my doctor, I feel for you with your cravings.

My own experience with it is that the cravings last for about two weeks. I've found if I stay off sweet things that long, the cravings ease and I no longer want sugary stuff. (until for some reason I eat it again).

One tip I used that was a pain, but worked, was whenever I craved something sweet, I ate an apple, or drank a glass of water. Somehow, it takes the edge off, for me, anyway.

As for the motivation, when you plan to exercise, before you manage to distract yourself with making breakfast or anything else, just start your workout. Dont tell yourself youre doing an hour, your just starting. Give it ten minutes, then youll have gotten into it, and youll usually manage to stick it out. Sometimes its the thought of the full workout that makes us stall, so trick yourself into 'just doing the start'.

cocoemma

Oryx wrote: »

As someone who was, in the past, so addicted to chocolate (and caffeine) I was told to give it up completely by my doctor, I feel for you with your cravings.

My own experience with it is that the cravings last for about two weeks. I've found if I stay off sweet things that long, the cravings ease and I no longer want sugary stuff. (until for some reason I eat it again).

One tip I used that was a pain, but worked, was whenever I craved something sweet, I ate an apple, or drank a glass of water. Somehow, it takes the edge off, for me, anyway.

As for the motivation, when you plan to exercise, before you manage to distract yourself with making breakfast or anything else, just start your workout. Dont tell yourself youre doing an hour, your just starting. Give it ten minutes, then youll have gotten into it, and youll usually manage to stick it out. Sometimes its the thought of the full workout that makes us stall, so trick yourself into 'just doing the start'.

Thanks Oryx okay so at least it's two weeks then it should go.. yeah Im starting to eat apples now before dinner and it seems to be killing the craving for after dinner.... love the advice bout the excerising haha ..makes so much sense.. i will be trying that for the days i seriously dont wanna do it...

cocoemma

metamorphosis wrote: »

Iv found chromium to make me feel full fast. Don't know why - gives the desired effect though in a way!

Humm im going to suss out that chromiun out!!!!!!!

Gummy Panda

cocoemma wrote: »

Humm im going to suss out that chromiun out!!!!!!!

Its pretty easy to get and most say it curb sugar cravings.

MP Chromium

Universal Chromium

NOW Chromium

Jarren

or eating raw onion would do the trick

http://whfoods.org/genpage.php?tname=nutrient&dbid=51

Dark Phoenix

I didnt think chromium was working for me Ive been taking it the last week and only realised on Friday Id gone two days without chocolate which must be a personal record! So it may actually be working.
What does work for me is pu erh tea or green tea. If I drink that in the morning in work it kills the sugar cravings stone dead its the taste of it - you just don't want sugar after. I drink the robt roberts pu erh tea would definately recommend it. On the odd day where I didn't drink that in the morning I'd be craving chocolate by 11am.
I know some people recommend eating the 70% cocoa choaolate but to be honest that doesnt work for me I;d eat a bar of that no trouble I'd second the advice for not having it in the house at all !

If I am gagging for chocolate I have one of those really thin dairy milk bars. It will satisfy the craving as much as a big bar does.

Miss Informed

So it's been two weeks since you started this thread, how are you getting on?

While I think that motivational psychology has a massive impact, perhaps you should seek out a more in-depth understanding of the biological processes that dictate your sugar cravings. Sugar cravings don't just happen randomly, they are the result of a biochemical chain of events. In fact, it would be fair to say that you are engineering these cravings through your eating habits. I'm not trying to point the finger here, I'm just trying to illuminate the fact that this is (or at least, with a bit of understanding and discipline, will be) completely under your control.

There's a book called 'The sugar addict's total recovery programme' (http://www.radiantrecoverystore.com/stbooks.html) that was written by a woman named Kathleen DesMaisons, who has completed a PhD on the topic of sugar addiction. I don't have a copy of the book here at the moment, but as far as I recall... According to her, sugar addiction is a symptom of sugar sensitivity. She says that sugar sensitivity leads to volatile blood sugar, low serotonin and low beta-endorphin. The main point here is that, while motivation is important, there is a possibility that the conditions under which you are trying to motivate yourself are much more difficult than needs be.

If you level out your blood sugar levels, then you shouldn't have to battle so forcefully against the cravings in the first place. You can do this by increasing your intake of protein (tryptophan particularly, which is crucial in the serotonin production process) and paying more attention to the way in which foods release sugar, as opposed to simply the number of calories per gram. Glycemic index is essentially a measurement of the effect of carbohydrates on blood sugar levels. Carbohydrates (sugars) that release sugar rapidly into the blood stream have a high GI, while carbohydrates that release sugar slowly into the bloodstream have a low GI. Paying attention to this can really help you to control your sugar cravings.

As previously mentioned, energy input VS energy output is an indisputable measurement of weight gain/loss. However, the actual process of metabolism is not as simple as one might imagine. (If you don't believe me, google image the phrase 'metabolic charts' and see for yourself.) While it is true that that eating less junk food is a much more effective way of losing weight than exercising, excercise will speed up your metabolic rate (as will green tea.. apparently..) meaning that you will expend more energy during rest. On the exercise thing, I hear that the couch to 5k program is a great way to get fit for free. Here's a link to that to save you from my vaguely descriptive rantings; http://www.coolrunning.com/engine/2/2_3/181.shtml

Fruit is, in my opinion, the best substitute for junk food, but bear in mind that fruit is sugar too, so limit your intake as you would any other sugary food source. Drinking more water might help too, although I don't buy into this idea that you will dry out like a prune unless you drink 2L of water every day, and you won't even NOTICE it, but you'll he in a very bad state altogether... Drinking water helps me to distract from sugar cravings by occupying my hands and all that jazz. It can also give you a feeling of fullness, but I don't think it's good to drink water with the aim of avoiding hunger. Generally, if you find yourself trying to 'trick' your body, I reckon you're doing something wrong.

Also, try to avoid 'treat days' or any form of rewarding good behavior with sugar. It sounds like a good motivational ploy but really, it's just another form of addictive behavior.

I don't know anything about eating raw onions but if you do it, I'd advise you not to do it on an empty stomach as I'd imagine that would burn...

I hope you're doing well anyway. My last piece of advice is to follow the momentum of this process, while the motivation is there. Don't let is pass and become just another 'phase'.

Good luck cocoemma!

Chromium... very interesting. Learn something new every day!