Jornal de SecretBread+SugarAddict, 31 jul 23

I’m a prime example of “on and off the wagon” eating…. basically it’s about will power. And, I’ve learned, will power is like a muscle.. the more you use it, the stronger it gets. So - the question is - when you fall “off the wagon” and pig out - do you “beat yourself up” but maintain the same behavior (using guilt as a substitute for actual exercise of will power?) If so - try not beating yourself up - and, like an addict.. say, “I can do well tonight.”. And then do it. Best of luck.. I’ve been there too many times myself. 

I made some small but significant changes in addition to tracking daily…like packing my lunch for work, keeping problematic food for me generally out of the house if I’m struggling with self control, pre-cutting veggie for easy snacking, having a healthier salty or sweat snack on hand if I’m really craving something, and forcing myself at night not to watch tv in the living room by the kitchen as some examples. These may not resonate entirely with you, but maybe any tweaks or small changes to your daily routine that would have a cumulative affect might be worth it? Good luck to you. And agree with pp - watch the negative self talk that creeps up. 

Oh and most important for me, not treating any food as “forbidden”, for me that leads to binge eating. 

You want to talk about food addiction?? All you have to do is look at my journal entries...lol.  

Just stop eating sugar. At all. And all the cravings will be gone. It will be hard for the first week, but then it will be easy and will become a lifestyle. Check keto diet, low carbs diet. I found very interesting Dr. Berg’s videos. When I stopped eating sugar at any form, I started to feel more energy, my depression went away, so I even started to go to gym 😝I started to look much better😇So, now I even don’t want to come back to previous lifestyle.Good luck to you. I know it’s so frustrating and hard to start, but just give it a try and you will see how you life can be changed ❤️ 

LOL VenusWarriorPrincess... heck most of the entries in this website are some kind of food porn... so I think we all share that love for food. 

Waw! Thanks everyone for sharing this is super helpful and a great resource for me to read (over and over again). I sort of agree with everyone 's approach, there is a bit of will power, a bit of biology, a bit of just leaving the addictive foods out, a bit of guilt and beating my self up for it and a lot of insulin resistance (too much sugar I take, white bread, dairy etc...) and finally a bit of picking my self up and trying again. I used to have so much more control over my food intake but it is hard for me right now. I will keep trying! Many thanks everyone 😊 Many th I am truly  

Water water water, drink at least 3L of water a day. This helped me stay full longer, also up your protein intake which will also result in feeling full longer 

I always bring food with me so I don’t end up buying or snacking on foods to avoid. Sugar is my addiction. I tried reducing, but it just leads to binging for me. I have to not have it in the house, avoid walking by my favourite bakeries, and fight thru the cravings. After about a month of avoiding sugar, it becomes easier, but I still have to watch I don’t slide down the slippery slope. If I do, I try not to beat myself up, but learn from the experience. Tomorrow is another day. You are not alone ❤️ 

😍🥳🍊🍏💪😘😻 THANK YOU EVERYONE 🙏 WATER 💦💦💦 Is definitely key!  

Here are some additional suggestions that might help with weight loss: 1. Prioritize protein-rich foods to stay full for longer. You can also include pecans at the end of your meals, as they contain elements that promote a feeling of fullness. 2. Make your diet enjoyable by exploring tasty and healthy food recipes. Eating bland or unappetizing dishes can lead to giving up on your diet quickly. 3. Consult a doctor if you have medical conditions like insulin resistance. They can advise on improving insulin sensitivity and research about natural treatments like curcumin, lemon water, or cinnamon. 4. Consider taking supplements like vitamin D and potassium to support your overall health during the weight loss process. 5. Avoid foods that trigger cravings. Sugar, in particular, can act like a drug, causing uncontrollable behavior. Steer clear of sugary items, as well as foods like bread, spaghetti, and various sauces. 6. Be kind to yourself and recognize that willpower alone isn’t always enough. Your food choices and the presence of addictive products can naturally create cravings. Avoiding sugar can be essential. 7. Reduce stress 8. Create a meal schedule and stick to it, avoiding unnecessary snacking between meals. Aim to eat 2-3 times per day. 9. Consider trying intermittent fasting or time-restricted eating for potential health benefits. 10. Engage in a physical activity or sport that you enjoy, such as swimming or dancing, to make exercise more enjoyable and sustainable. 11. Keep in mind that the initial 7 days might be challenging, but as you adapt to your new routine, it will likely become easier to maintain your weight loss efforts. 

Perhaps one of these may be helpful, if you like listening to podcasts: https://podcasts.apple.com/ca/podcast/muscle-for-life-with-mike-matthews/id671863400?i=1000598633867 https://podcasts.apple.com/ca/podcast/huberman-lab/id1545953110?i=1000580633450 

Thank you Sufrendo and Monkey stomach. I am trying IF right now changing my daily walk route for one that does not have so many bakeries and shops. I also decided to just leave my credit card at home and just have a limited amount of cash on me. I know the Huberman lab podcast but not the other one. Will check it out. And yes! Proteins. I know all the theory and yet... I have to think of this as an experiment, engage in it with curiousity and self-compassion. Thank you everyone! This was sooo uplifting! Much love to youall.  

I'm a bread addict too!!! I learned to tell my self "NO". Once in a while I will have a slice toasted with breakfast. My problem was homemade fresh white bread out of the oven while still warm with butter oh n a tea yum lol. I literally threw all the white bread in the house out and went to buy 100% whole wheat bread because it's a bread I don't really like I don't eat it as much. Which has contributed to my weightloss tremendously. Hope you find a way to work it out for your self. 

Thanks Erin! Warm bread and butter is the best thing on earth 🌎 I try to do the same, ask my partner to buy bread I don't like, he has been been good with that but I give in sometimes and buy a nice super expensive sourdough tloaf hat I eat in one day. I think someone commented that they changed their daily walk route to avoid bakeries. I need to do that too. Will power is not enough, must remove triggering food and the sight of these foods especially when I am tired, stressed out, I can reason with the emptiness within me and just say NO. It's work in progress I guess. Thank you for your support!  

I suggest you start your day with protein and fats only. It will control your insulin spike which is typically caused by high glycemic foods such as bread, sweet food etc. I bet you money that this will keep your body satisfied and there will be no urge to eat bread. Your snack needs to be protein shake with water or plain Greek yogurt with 1 oz nuts. Good luck. 

Thanks Bal! This is great advice. Yesterday I had two boiled eggs and an avocado for breakfast and was shockingly full the whole day. I had not planned to have a high protein breakfast, I was just what I had at home and the effect was very palpable.  

hi i have the same issues. don’t be too hard on yourself, just get back into track and unless your in a competition, you don’t need to rush! 

Keep a diary and write ✍ the reasons for which you feel the need to eat so many sweets and bread. Eating disorders have an emotional component as we know. Be kind to yourself. When feeling "hungry" due to stress, swap the high calorie sweets and bread for nutritious food that are high in fiber, and protein. Don't forget to excercise and stay hydrated.  

Pour moi c'est simple je n'en achète plus 😁😳 c'est la solution la plus facile à mettre en œuvre 😉