Cutting out sugar- advice? Any tips?

[DownInTheDumpster]

I’m a bridesmaid in 11 weeks and weighed myself last night- I’m 12kg heavier than my wedding day and officially in the ‘overweight’ BMI category. I feel sluggish and horrible and don’t fit in a lot of my old clothes.
I need to cut out sugar. I eat too much- entirely my own fault I buy it and binge. I know I’m addicted- I feel grumpy without a chocolate fix and lean on food when having a bad day or celebrating. I feel guilty afterwards but have no self control at the time.
Ive downloaded MyFitnessPal and I want to cut out refined sugar. I plan on 3 healthy meals a day- not going to cut carbs completely but reduce down. Daily exercise (already cycle and walk a lot). How much weight could I lose in 11 weeks? I’m hoping for 5kg.
Please motivate me healthy people!

I've tried cutting out sugar before so interested to hear how you get on! Currently I'm alcohol and dairy free (BFing a CMPA baby) and I've never lost so much weight so quickly before while still chomping away on biscuits all day although maintaining it will probably be a challenge.

@bravotango do you reckon that’s the breastfeeding or the change in diet? I’m cutting out alcohol too!

I'd try 16:8 fasting, I'm doing it for the first time since beginning of January and have lost a stone. I only eat between 9.30 and 17.30 and don't have any biscuits, chocolate, sweets or snacks. I drink lots of water and black decaf coffee.

I'm also a sugar fiend. I think you just have to go cold turkey. It probably gets easier after the first 3 days. I'd suggest getting in some healthier snacks that you can eat if desperate, things like trail mix or bananas.

Honestly no idea - I guess we'll find out in a few months when I go back to work I think mostly it's the alcohol thing to be honest. Saying that, butter and cheese were big snacky things for me so maybe it's because overall my go to snacks are now off the menu...

That's a massive change to make all at once - it may be hard to stick to. I find what works is cutting out one thing first, especially chocolate. The first three days are really hard, after a week it's no problem as the cravings stop (ideally don't have any on your house though). Then you can say, ok, going without chocolate now isn't tricky, let's cut out sweets/cakes/biscuits too. Then push through the tricky first week of that, and consider whether to add anything else.

I also suggest some intermittent fasting. 16:8 will be too hard at first of your aren't used to it, so start aiming for 12 hours (eg if you finish dinner by 8pm, stick to herbal tea or water for the rest of the evening, then don't have breakfast until after 8am) and gradually extend if you can. Worth getting any of the Fast Diet cookbooks too (keto one is great even if you aren't doing keto) as they have lots of recipes that are quick to prepare and very yummy.

Good luck!

Have you heard of HBD - thehumanbeingdiet.com - you can definitely lose at least 5kg by the wedding date if you follow this plan. I can vouch for it.

I've done it before, I just went cold turkey.....

First 10 days - all good
Days 11-18 - genuinely had withdrawal symptoms and it was awful 😂
Day 19 onwards - habit kicked !!

Don't cut out carbs too though, you are setting yourself up to fail!!

Swap white bread for whole meal, ditto pasta & rice. Also up your protein intake,I found sometimes the sugar cravings presented as hunger so anything I could do to stave that off for longer worked.

Lots of porridge oats (made with water), eggs and chicken. Hard boiled eggs are a good snack!

Whole earth peanut butter on plain rice cakes works well too.

I think it depends on your personality. I have given up chocolate for lent and knowing I’m not going to eat it at all helps. I find cutting down hard but not giving it up completely.

I quit refined sugar about 2 weeks ago and gave up caffeine in favour of water.

I'm not sure if it's affecting my weight because I don't have a scale at home. But it hasn't been too hard to stick with it. I do eat plenty of fruit, and I think I would see a bigger impact if I switched that to vegetables

Decide what your daily snack allowance/calorie will be before you start, then portion it out. If you stick to decent plates of food with half your plate being vegetables and a quarter each of protein and carbs you should be able to lose the weight.
If it’s not coming off then your calorie allowance is too high.
Spend a couple of hours working out the sums and make a plan. Don’t shoot your self in the foot by buying in things you can’t have. Nobody dies from lack of chocolate ,biscuits, crisps, soda, wine.
Would you rather have a bottle of wine or three nice meals? If you have the wine, yo have to forgo the snacks to balance it up.

I’ve followed the low carb boot camp threads on MN. It’s v much like Atkins, high fat, v low carb, lots of vegetables and with no booze or refined sugar. First two weeks are intense but it sort of resets your carb / sugar cravings, and most of have mine have disappeared (and I had a very very sweet tooth) Also had benefit of losing weight, and a lot of spare tyre from excess sugar, I saw a difference in 3 weeks

Be honest and realistic with yourself judging by your previous dieting history and relationship with food and make a decision based on it. Some reduce but never cut out, some have to go cold turkey, some prefer a gradual reduction and some don't like any restriction and prefer feast or famines or promise of open days every so frequently.
Losing weight is about calories but cutting out sugar is great for your health and might help with your appetite regulation which can lead to less calories but if you eat almonds, cheese, cream and butter instead the calories will be too high to lose quickly enough by your deadline.
The best tip is to do what works for you and if you don't know what works then start by not repeating what hasn't worked out so far.

Sugar free jelly can help if it gets overwhelming at first.

Read Why We Eat Too Much

I've spent my life addicted to sweet, sugary foods and agree with some PP that cutting it out completely is so much easier than moderation. First three days expect headaches, hubger etc but after that it's so much easier. I find not eating sugar also reduces my appetite overall after a week or so, which then accelerates the weight loss.

I've been doing this about 4 months and I've lost 2 stone, it hasn't felt difficult after the initial 3/4 days.

I'm currently doing fast 800 keto which is basically leaves very little room for sugar by stealth. It's hard on first week and headaches was brutal but starting to feel better today and feel it in my clothes already as my stomach has shrunk massively .
Cravings are better already and sometimes I would trick them with a Diet Coke or a few strawberries which took the edge off.

I have to say, I didn't find it too hard. I was a bit hungry in the evening of the first three days, that was all. And I snacked on chocolate every evening before that!

You can definitely lose 5kg in 11 weeks. I've lost 7kg in 5 weeks - admittedly probably a bit too fast but I had been losing and re-gaining the same 3kg for 3 years and I finally got fed up and decided to be drastic.

Like you I am a sugar lover. Haribo, chocolate, biscuits, all of it. What I've done is:

Skip breakfast most days and don't eat till 12 (intermittent fasting);
Cut out sugar in hot drinks;
Lunch is soup - something substantial with chickpeas/lentils/beans, but no bread with it;
Light dinner with no carbs - something like chicken and veg stir fry;
No snacks, or if desperate, an apple;
Reduced alcohol intake.

Previously I'd have toast for breakfast, 2 or 2 chocolate biscuits with coffee mid morning, cheese and biscuits for lunch, more sweet snacks in the afternoon, a bigger dinner with carbs (often pasta) and usually, wine.

It's been surprisingly easy and I've gone from overweight to healthy weight range.

This is so reassuring (and also slightly reassuring as my diet was v similar to yours previously and it’s nice to know I’m not the only one who struggles with sugar etc!).
Today has been fine- I didn’t eat, bar a cup of tea, until midday when I had porridge and banana. Then I’m having a lean pork with rice and veg dish for dinner. I have had an annoying headache all day which I think is due to lack of sugar but otherwise ok!

So far I am staying motivated (I know it's only day 3...!). I have started the 16:8 dieting method too so am eating lunch and dinner only really. Aiming for 1200 calories or so a day. Must admit I feel hungry most of the time other than right after a meal but hoping I get used to it soon!

I discovered this Zoe podcast www.google.com/amp/s/joinzoe.com/learn/podcast-how-to-control-blood-sugar-spikes.amp and subsequently read Jessie Inauchpe's book, tried her way of eating including spending 2 weeks with a blood sugar monitor.
I'm eating lower carb than I was, but not low carb. I feel on a much more even keel with waaaay fewer cravings and more energy. There are some things I've changed - my old favourite lunch of sushi is out as even with the hacks suggested it massively spikes my blood sugar and results in a mid afternoon chocolate craving. I'm savouring dark chocolate rather than scoffing shit chocolate. I'm losing weight but more importantly I just feel a million times better. Nothing off limits but I'm more aware now of the negative impact of too many carbs on my body

I would buy some protein yogurts and protein bars- the fulfill protein and vitamin bars are lovely and feel quite treat like, but very low sugar and the protein should fill you up.
Try fasting 16.8 as the rules might help you avoid all eating, and therefore sugar, at your most vulnerable times e.g. evening
Good luck!

My advice is 'Don't cut it out'

Get some 70%/85% cocoa chocolate like Green & Black, and get Highlights drinking chocolate. Put them in a cupboard out of sight.

Start the day with a good cooked breakfast. Something like scrambled egg on toast and a glass of milk. Don't have cereal or toast and marmalade.

For lunch, eat a pile of veg, and some protein.

If you need snacks, eat fruit, or maybe a few nuts. If you have yogurt, have the unsweetened greek style one. If you want to add fruit, then do so.

In the evening, eat nothing. If you are desperate, have a drinking chocolate.
If you are craving chocolate really badly, have one or two squares of the 70%.

You will be very hungry in the evenings to begin with.

After a while you'll get used to it. The drinking chocolate is junk food but it does have a bit of 'chocolate indulgence' about it.

I'm 2 months in to cutting out sugar and junk, and have noticed my cycle has a huge impact. The week before period is due is the worst. Feels like I'm possessed by the cravings, genuinely upsetting. I got some protein shake mix which has a sweet taste, that's enough to fool the brain temporarily. Had a few squares of dark choc too but the problem is I find it difficult to stop eating it once the pack is open.

Following for more tips as this has been a lot harder than I thought it would be.