My Weighting Place about getting unhooked off sugar. I wanted to expand a bit on my response.
I'm impressed that Kari is trying out clean eating ( see her original post here. Good for weight loss & maintenance and overall health. Even more awesome to get the family on board.
It's a lot of hard work to change things up, so kudos to Kari.
Okay, so for me- it really did start with food. I had to have many days (it was 8-10 weeks) of eating clean (no trigger foods, blog post about what clean eating is for me, tomorrow)
Getting unhooked off trigger foods was key. If I triggered myself with sugary or grain type foods it was almost impossible to have a clear mind for the work I needed to do. This applied to weight loss and weight maintenance. It does not end when you get to weight maintenance.
Here's a simple version of my thought processes to get unhooked. I'm reminded when I have to go to the regular grocery store and check out near the candy bars. I was soooo hooked. I won't even look at them now. The process as a whole for permanent maintenance is not simple. But breaking down the steps in to action items can be. Make a check list out of it. Rinse and repeat.
Here's what worked for me:
0. Go back through the house and ditch or seriously sequester any junk food. If it's in my environment, chances are I'll eat it. Replace food with no sugar, no grains. Clean Eating how you define it.
1. Go to that good feeling you get and remember it with each clean meal. Say to yourself "I choose this"(I feel great!)
2. Start to pause before you grab the sugar -maybe M&M's and say "I choose this" (think "I choose diabetes and heart disease and obesity plus I'm going to feel like crap!)
3. You'll likely put the M&M's down and do something else. (think: What? I don't want those or to feel that way)
4. Go to bed each night after a whole day of eating clean and say, I feel great! I want this again tomorrow. (think, I'm hooked into this feeling and what I'm doing)
5. Wake up the next day and say, I want to feel great, just like yesterday. I choose this. I choose health and foods that make me well. I'm so done with feeling like crap. This is a lot of work, but it sure is rewarding. I see/ will see results. Awesome!
Repeat daily, with each meal and each day. Hook together as many days as you need. Other changes will happen. The clear brain will take you far. Super effective.
What did not work in the past:
0. I bought trigger foods into the house because I was eating them in moderation (they were in my WW points/Calorie range). Think 100 calorie snack packs, M&M's and candy bars on sale. It's very popular to eat a little bit in moderation. This thought process and my food environment kept me stuck. Sugar and grains were not effective for me to loose weight and keep it off.
1. There was no good feeling, just a sugar rush and eating more sugar to feel those endorphins that did not last long.
2 & 3 No pausing, just eating, and going back for more. Not feeling well. Clothes don't fit.
4. Going to bed at night and feeling pretty bad and "promising" myself I could walk it off the next day, try to be good with my food, blah, blah blah. All the lies and excuses I told myself.
5. Waking up the next day tired, even more overweight and feeling really guilty about needing to get out to "exercise off" the food I ate the day before. Exercise never worked by the way. The damage was done. Eat, Repeat, Repent. Oh and I'll make this whole grain waffle and top it with a ton of berries, low calorie margarine, and some cool whip light. And the cycle begins again.
Sugar and grains and moderation eating was not effective for me. Eliminating sugar, grains and processed food (eating clean) was so much more effective.
It is a significant and noticeable difference.
|July 2004- 180 pounds|
|May 2013 -117 pounds|