Small things to change to help lose weight

[jackrose]

Quick question Jackrose, does the sweet poison quit plan say to substitute sugar for artificial sweetners? I eliminated artificial sweetners because of all the health concerns, I also used to get constant migraines from them.

You won't necessarily need to replace with artificial sweetners, and if you have such a reaction, I would definatly not. You will have to reduce sugar the old fashioned way!

The plan suggests substituting artificial sugars IF you eat a lot of sugar and are really hooked - and then only as an interim measure to help you get off 'the junk'. Eg, if you drink coke or soft drink every day and it has become a habitual part of your lifestyle such as every time you relax after work or as a reward when you get the baby to sleep etc. If it is tied to your lifestyle the author suggests breaking the sugar habit by replacing that sugar drink (or food) with an artificial substitute for the few weeks it takes you to get sugar free. After about 3 weeks of not ingesting any sugar (ie in obvious sweets but also added sugar and secret sugar in things like tomato sauce, mayonnaise, some breads, spreads, cereal, juice, etc) he maintains you will no longer desire sugar as you would have broken your body's desire for it. At that time you will most likely find that the artificial sweeteners taste too metallic and too sweet and should automatically not want them. I personally did not worry about replacing sugar in my diet as I didn't eat that much of it and found my sugar was not really related to lifestyle, more just an ongoing munching habit!! I merely avoided all processed sugar and all foods with added sugar and slowly cut down the amount of sugar in my tea day by day. After about 10 days I was easily turning down tim tams, drinking tea without sugar and for the first time in ages, seeking fruit and veggies as snacks.

And that is what I have found to be really interesting! I have never dieted but have often tried to take a healthier lifestyle approach. I've stocked the house with fresh foods, thrown out the chocolate and sweets etc and attempted but have always failed. The right stuff just did not cut it when it came to satisfying a craving. I found I would inadvertently be eating sugar without realising it as an added in other foods. Reading the book really highlighted how sugar controls your food intake, your mindset and your health. Now the restocked fresh fruit and veggies are cutting it and I am finding it easier and easier to hear my 'inner voice' when it comes to food intake. It helps with portion size too. As the others have mentioned we eat far too much really and really need to cut back on portions. I always found this incredibly hard as I was able to just keep eating. Sugar does that too. It throws off your satiation point so you don't register when you are full. Plus it causes you to always have that gnawing hunger feeling, 'I'll just eat this biscuit to tide me over' sort of mentality. Once you have been without sugar for about 3 weeks (I think the book suggests) your on your way to rebalancing your inner measure of hunger and can make it between meals without the over the top need to snack, plus, when you are full, you naturally desire to stop eating.

I've been getting off the stuff since the end of October and finally I am beginning to see changes in my appetite. In the interim I kept nuts and seeds around to control those sugar cravings. It is really cool to not feel the need to have a cake with my coffee every day, to walk past aisles and aisles of sugar packed products in the supermarket and not be interested and to be proud of myself too. My eyes have also opened to how much processed sugar there is out there!! I have a whole new appreciation. I walk into a cafe and half the products are off the list for me! The glittering packets of chocolate and gum in a service station or the checkout at the supermarket look like a hilarious joke rather than a temptation, it is so liberating!!!

I'm sorry for going on a bit about this but the book and the idea of sugar free has really been cool!

[Fleur]

I'm reading the Sweet Poison Quit Plan too, sugar is my biggest, biggest weakness - I knew that for ages, but this book is a real eye-opener.

Artificial sweeteners I only use when i have to, I have gone cold turkey in my coffee, no cordial or juice at all, and diet soft drink only when I really have to. That stuff is not good for you either, but I have to break a cycle first, you know? Then I will kiss all that good bye as well.

You can get a no added sugar, low fat icecream (but it is Peter's, which is Nestle )

I am reading more & more labels above all, it's amazing what you don't realise you are putting not your mouth (well it was for me anyway ;p)

Also portion sizes, I have huge protion sizes & this is actully the hardest thing for me to cut down, not what I eat but how much of it.

ETA - re the sugar - I had done really well at cutting it out, but after a yucky couple of days I slipped up... and it was AMAZING how much my want's / cravings for certain foods reappeared, like nothing had ever changed.
It is so so true that after a little while off it you won't miss it as much, and equally true that if you go back, the desire for certain foods will reappear.

[Babyluv]

Fleur what's wrong with Nestle?

[Fleur]

Fleur what's wrong with Nestle?

Too much for me to post here

Check these threads out

What started the Nestle boycott...and should we just get over it?

What's the Nestle "hate" all about?

HTH

MummaSue, that sounds like a great book, will be having a look for that!

[Ginger]

always eat BREAKFAST!! no matter what. it fills you up for the day and stops you from picking at food all day.

[Raupe]

They just brought out a study from Denmark that shows that when you eat low fat diary (yoghurt, milk, etc), the body absorbs less fat from your food, as it lines the stomach and reduces fat absorption. So add some dairy to most of your meals! (Low fat products though!!)

Also, it has been proven that soup keeps you fuller for longer, even when it has the same calories as a normal meal. So go for soup, but avoid the cream based ones!

[luna moth]

Also, it has been proven that soup keeps you fuller for longer, even when it has the same calories as a normal meal. So go for soup, but avoid the cream based ones!

Oh yeah! In the first tri, I made a thin vegie soup and froze it in coffee cups, so it was always ready to go. Awesome, easy to keep down, and keeps you full for ages. Best snack ever. And a great way to keep your fluids up.

On that... water water water. I know everyone has said it, but it's key. If you're craving something in particular, drink a half litre of water (it might not have to be so much, but I can throw back water like it's a sport) and wait half an hour. Also, drink a glass before every meal, it will help you to notice when you are full.

As for breakfast - always have some protein. It gets you through for so much longer. So baked beans on toast, or eggs, or even peanut butter or cream cheese on toast. Keeps you full for ages. I can get to midday on a protein breakfast, and barely past 10am if I don't have one.

Wholegrains, of course, and low GI foods, are waaaay better than their refined cousins. Look for high fibre pasta, eat a wholegrain bread, use longer grain rice etc etc.

Use a knife and fork to eat everything - even toast. Sounds silly, but it slows you down, so you will notice if you're getting full.

[Rouge]

If you have more than one food issue, or addiction do not try and conquer it all at once.

A wise woman said to me once... "How do you think a heroine addict would go if we told them, you can't have anymore heroine but you have to have it 3 times a day to survive."

So the best plan is to do everything slowly. Start with one habit and once you have chipped away at that one then start with the next. If you attack all at once you'll be left feeling deprived.

I swear this works, it's how I have done it and I haven't even felt the changes because they are gradual. If you were going to start exercising you wouldn't automatically just expect to run 4 k's a day... the same goes for habitual changes. They will last longer this way too because you won't feel the need to "fall off the wagon" because it is a way of life.

[Mum2Romone]

I didn't have time to read the previous replies but what helped me go from75kg to 50kg was making my meals smaller, the meat portion only the size of my hand ( that's all that is recommended per meal ) and five small meals a day rather than three big ones,,,, also don't eat after 8pm, if you go to bed late or 7pm if you go to bed early....

Best of luck, it's always hard but you just have to stick with it

[Nettie]

M2R - do you mean the size of your palm or the hand with the fingers for the size of meat?

I too was going to say don't eat after 8pm. Another tip is to get enough sleep - it makes a difference to your ability to focus and stay strong.

One other tip is to eat what you actually feel like eating (not just what's convenient) and enjoy every mouthful. Only eat when you're hungry - not at 'mealtimes'. Good thread!