A Sugar Diary

Okay so food diaries, I will be honest I am not really a fan of them . I have spent a lot of time over the years dutifully filling in food diaries. I have added up the amount of calories, points, or syns I have eaten, taken them to me slimming group leader for the first few weeks. Then have given up, not because I have given up on the diet. Just because I don’t find them helpful. I have always been quite good at tracking my food in take, and never eaten huge portions.

However whilst I am not a fan of food diaries, keeping one that recorded how many grams of sugar I ate a day, would have been useful. It might even given me the sugar shock I needed, and I might have reduced my sugar consumption years ago. Because what I wasn’t aware of all the time I did food diaries before, was the amount of hidden sugars in foods. Whilst I cut down calories, limited syns, and points all these plans allowed certain treats Some of the items it was okay to eat included a lot of hidden sugar, which I at the time was totally oblivious too. Some of these diets/eating plans allowed breakfast cereals, baked beans, and fruit juices to name but a few. But these like so many food items contain hidden sugars. Did you realise that 23g is the recommended daily allowance of sugar for an adult in the UK? When you add it up that really isn’t a lot.

When I gave up sugar I began to realise just how much I had been eating previously, even when I was following a slimming plan, and losing weight. This shocked me . How could this happen! If I had seen how much sugar I ate a week written down , I might have made changes to my life sooner. So if you can possible bear it, I recommend for a week you keep track of how much sugar is in your diet. No one needs to see it just you! At the end of that week look at it, don’t beat yourself up about it, but you can use this to help you. If you are happy with what you eat, then you don’t need to do anything. But if you take a look , and think there are somethings you could cut out, great!! Most importantly DON’T BEAT YOURSELF UP ABOUT THIS SUGAR DIARY! Life happens we all make mistakes, we are all human, and there are times in our lives when we need comfort. For me that was more often than not sugar. But we can use what we learn, as an AMAZING opportunity to make some positive changes to our eating habits, if we so choose.

Besides keeping a record of the sugar content in your diet. I would also suggest it might be useful to keep a record of how well you have slept, how you feel emotionally, and your energy levels. When you look at your completed sugar diary on a day you have had more sugary foods how are you feeling? How do you sleep? How are your energy levels?

What if I fail?!

I really believe that often in life, we place failure on ourselves before we even start the challenge. So before we begin we believe that we have failed. So whatever we try to do, we are likely to fail at. In my experience this can be due to lack of self esteem, confidence, or self belief. I know often in the past I have based my belief that I will fail, on past experiences, all the negative comments I have had from people over the years, and what I was taught in childhood. Who want’s to fail? And if there is even a chance you might fail why bother trying?! I understand the fear of failure. I have for years held back because I might not be good enough, pass etc. The truth is by not trying I am failing, failing myself!! So now I try to put aside my fear of failing, and go for it! There really is nothing to fear except fear itself.

So if a fear of failing is putting you off going practically sugar free, these are my thoughts. Everyone is different. One plan isn’t going to be a perfect fit for everyone. Take control, and develop a plan that works for you!! Once I got that idea I felt liberated, because this sugar free journey became about choices, not failing! So whilst I don’t believe it is possible to fail at this, I do understand that fear of trying in case you fail, mess up or can’t to do it!

So these are some of my thoughts of what my contribute to any thoughts of failure:

• You are giving up sugar because someone told you too
• You are following someone else’s plan
• Placing to high an expectation on yourself e.g I am going to lose 10lbs in a month
• Setting a time limit/deadline
• Beating yourself up if things don’t go the way you planned/hoped
• Listening to the negative comments of others e.g that sounds really hard
• Starting off by thinking I can’t do this
• Comparing your journey to somebody else’s
• Not planning meals
• Thinking too far into the future e.g 6 months without sugar how will I cope!!!!

Moving forward!!

So it’s been nearly two weeks since I posted here. As you will know my brother got married this weekend, and that was my initial reason for going practically sugar free!!

It would be so easy at this point to think, the wedding is over and I achieved what I set out to do. Lose weight for my brothers wedding. But the last 5 and a half months have been an education. I have learnt so much about how reliant I was on sugar. It was easy just to be able to reach out and eat it!! I also have also realised how much sugar is just around, I can even smell sugar a mile off now!! I look back to the times I thought I was eating healthily, when in actual fact I was eating a lot of sugar!! So where next?! I did have some wedding cake, wine, and champagne over the weekend. Some of it I enjoyed , some I didn’t.

I can see how easy it would be to get into that slippery sugary spiral again. But I don’t want to because I know , how dangerous it can be. There was some cake left, and last night I had an enjoyed a piece of the fruit cake. There was also some sponge cake too, my initial thought was just finish it up then start again. However having finished, and enjoyed the fruit cake, I realised that I would be eating the sponge for the sake of it and wouldn’t enjoy it. So I decided not too. I am not sure if it is just me, but I find sugar can leave a horrible after taste in my mouth. Especially when I wake up the next morning having eaten sugar.

With all this in mind, my intention is to do what I can to continue with being practically sugar free. I still want to lose some weight, and I realise now I don’t actually enjoy sugar. A lot of the time I would eat it, out of habit of ease/laziness. I will admit though now my initial goal has gone, I will need to work harder to keep going. But the last few months have been an education, and I have been able to re educate my old bad habits.

Mindfulness is a real buzz word at the moment, but I really believe it can play a valuable part in going practically sugar free. I think it is important to take,  a moment at a time and not look to far ahead. Otherwise going sugar free could be very overwhelming. Most importantly it is really useful to practice mindfulness when you are eating. Savour the foods, and notice the tastes. Going sugar free really educates your tastes buds, and you will start to recognise good and bad tasting food.

With this all in mind, I will continue to move forward with my sugar free journey.

Is sugar addictive?!

Okay , let’s get to the white elephant in the room!!! lol. We all know that too much sugar isn’t great for us. I have also over the last few months shared my positive experiences of life without sugar. But is it really addictive??!! Surely not that nice yummy thing that makes so many foods taste so nice, and sweeeeeeet!!!!! As I have said before I am no expert as I counsellor I haven’t trained in addiction. So I cannot speak as a professional just based on my own personal experiences. I have to confess for years if sugar and addiction have come in the same sentence. I haven’t really understood.  I mean how can something tasty, and freely available be addictive. Sugar possible can’t be harmful like alcohol, drugs, smoking, gambling or any other vices. Everybody comfort eats don’t they?!

Even now I don’t really think I was actually addicted to it , but I am sure that’s probably what a lot of addicts say! Until a couple of years ago I comfort ate and it usually involved some time of sugar. I’ve never been a drinker, smoker, done drugs, or had any other vices. But sugar dulled the pain of many a difficult time in my life. Comfort eased the pain. The problem with food unlike other addictive substances is we can’t just stop eating like we can stop say alcohol, or smoking. We need to eat!! Which comes to stopping sugar especially in todays world, when there is so much sugar around can make life difficult. A few years ago I recognised I was comfort eating, and ensured that I didn’t eat sugary/ comfort style food when I was upset, sad or angry. It worked but I still ate sugar. Not only was sugar a comfort, it was also a way to celebrate. I remember leaving my weekly slimming group, and going and buying sweet treats to celebrate my weeks weight loss!! I know crazy!!

However I could always take all leave sweet stuff, and wouldn’t binge on packets of stuff at one time. I did know when I had, had enough sugar and wanted to eat something healthier. So I don’t actually know if I would define myself as a sugar addict. Everyone’s definition of an addict will be different too. However what I have learnt since giving up sugar 5 months ago has really opened my eyes. Now I see that it is possible to become addicted to sugar. Sugar I have read is 8 times more addictive than cocaine!! I was horrified, and shocked when I read this. Apart from my love of sweet things, I have also considered myself to live a fairly healthy lifestyle. But it appears I haven’t!! The changes I have seen in myself have also stood testament to that. My hair and skin looking better, I have more energy, my sugar cravings have gone , and I feel better in myself. Having tried some sugary treats at my sister in laws hen do the other weekend, I realised just how horribly sweet they were. So maybe it is possible to become addicted to sugar.

I recently came across this amazing little book called Oh Sugar by Katherine Bassford, thoroughly recommend it. Simply written, very clear and user friendly. In it there is a little sugar addiction test. Some of the questions she asks are….

• Do you find it difficult to walk past a sugary treat?
• After meals do you crave something sweet?
• Do you regularly feel drowsy?
• Are you plump around the middle?
• Do you think about sugary food several times a day?
• Do you find it hard to resist eating more chocolate , or biscuits?

 

There is lots more really interesting stuff in this little book, so if you get any book on sugar free I recommend this one.

 

As I said earlier I am no expert , this is based purely on experience. But it is useful to contemplate how much we rely on sugar, and sweet treats in our daily life. Also how they can affect our physical and emotional wellbeing.

 

 

5 month sugar free update!!

 

So today is my 5 month anniversary of going practically sugar free. When I started on the 5th of January I wasn’t sure if I would last 5 days, or 5 weeks let alone 5 months!!! But I have, and what’s more I’m going to carry on with it, on a longer basis.

These pictures show the difference in 5 months!!

As I have mentioned before I have seen a lot of positive physical changes. Improved skin, and hair condition. Sleeping better, feeling more active, and being less of a worrier and feeling better emotionally.

I have beaten my sugar cravings, and kicked my obsession with the scales!

Yes, I have lost weight. Although if I am honest I would have liked to have lost more. In this time period when I have been to slimming groups, I have lost a lot more in a short period of time. I have so far lost approximately 1 stone 6lbs (that’s 20lb or 1o kilos). 1-2 dress sizes, and 3-4 inches in different areas. I know that isn’t bad, but when it comes to weight loss I would like it to all drop off like yesterday!! Unfortunately in reality I know that isn’t going to happen any time soon!! At times I have felt very despondent when the scales haven’t said what I have wanted them too. I have only weighed myself three times in the last five months, which to me is one of the greatest achievements. I became so hung up on the scales I was at a point of weighing myself every day, sometimes more so! But this experience has taught me to not get hung up on what the scales say. The best guides to weight loss are your clothes, the tape measure, and photographs. They camera never lies!!

Those that have followed this blog for a while, will remember the disappointment I felt when I weighed myself in week 8. My body shape had changed dramatically between week 6 and week 8. My clothes were much looser, but the scales said the same thing!! I felt really deflated then, and could so easily have given up. But I kept going and I am so glad I did.

What I am coming to realise is , that this isn’t a diet. Or a quick fix to weight loss. So if you want results fast this might not be for you. But if you can stick with it, and persevere you will see some amazing results. Unlike other weight loss methods, the weight seems slower to come off at first then speeds up. In the first three months I lost just 10lbs (5kg), but in the last 2 months I have lost 10lbs.

We are all different, if you try this you will have your own experiences. You might not get the results you want straight away but I definitely recommend this. This isn’t a diet, it’s not an extreme exercise regime, there are no pills or medication, no gym, and sorry but it is not a quick fix. You can still enjoy burgers, chips, and pizza!! Best of all going practically sugar free can bring many positive physical, and emotional changes to your life.

I was the Queen of Sugar, and I really believe if I can do this anyone can!!

 

 

Changing tastes

As many of you will know last weekend, for the first time in virtually 5 months I was going to probably eat something sugary. Those that have been following my story for sometime, will know I how tough I have been on myself. I have survived parties , meals out, trips away, and other occasions being sugar free. But last week end was my future sister in laws hen do, all booked when I had only just started this journey. It was an afternoon tea with champagne, so lots of opportunities to eat sugar!!! But did I ??

Back when I first booked the tea, it was a date I would have circled in my diary and drooled over for weeks. It would have been my motivation for doing the sugar free plan. I would have waited desperately , eagerly anticipating my next sugar fix. BUT…..this whole experience has changed me!!! Yes, it really has.

For weeks rather than look forward to the tea, I have almost dreaded it. I was worried I would slip back down the slippery sugary slope I once lived. I went with a plan, limit food and be sensible but I needn’t have worried. I didn’t enjoy the sugar. I wasn’t even desperate to stuff my face full of sugar. I did enjoy some champagne, managed a couple of scone, jam, and cream, then a strawberry tart. But that was it!! I turned down cakes , macaroons, and other goodies. Even what I did eat was far too sweet for me, and left a horrible taste in my mouth. I much preferred the sandwiches and cups of tea.

So from my experience of last weekend. When you give up sugar, your taste buds can definitely change. You can certainly notice the sugar, and I have certainly become aware of the quality of the food I am eating now. I was really surprised that I have lost the taste for sugar. I really NEVER thought I would be saying that. I LOVED sugar. A little part of me is rather disappointed that I didn’t enjoy it more. And I didn’t eat more sugar!!

So by giving up sugar for several months, you can totally change your outlook on food, get rid of your sugar cravings, and beat any sugar addiction you might have! If I can do it , I really believe anyone can!!