How do I become a mindful savourer instead of a greedy guzzler?

[redtinbin]

So I have a horrendous sweet tooth which I really struggle with. I don't want to cut out all treats and to be honest my basic diet is actually really healthy. I cook most things from scratch, eat a wholefood vegetarian diet, I go to the gym 3 times a week, walk most days, do yoga and strength training. However I love sugary treats and cola. Its my downfall.

I can easily eat two or three chocolate bars in a day or drink a couple of cans of coke or eat multiple biscuits with my tea. I want to stop and to be able to savour a nice chocolate or single treat with my tea without immediately reaching for another!

How do I stop being a guzzler and become a savourer?

I find it can help to just eat something healthy (piece of fruit of veg) instead when I have a craving, it is true that when you've done that, you won't want the sugary thing after.

@Echobelly I do think thats a good idea and I did have a spell last summer when I was doing well but I don't actually want to give up all sugary treats, I literally have no other vices and if I didn't have chocolate I'd be just too saintly! I suppose perhaps limiting it to the weekend could work.

This is going to sound weird but…

I just smell things. So much of the flavour is the aroma of food, so often if I think I really want something, I smell it, and enjoy that, but don’t put any of it in my mouth. Works for me.

A couple of concepts I found helpful: being mouth hungry, and the first thought vs the second thought.

Being mouth hungry = do you really want food or are you just craving a nice taste in your mouth? Flavoured herbal teas have really helped me with this. I also like Beanies flavoured coffee which are very low calorie although some of the flavours are nice and some are not.

Also, the idea that being hungry is ‘the first thought’. What’s the second thought? Are you hungry? Or are you bored, sad, lonely, etc?

Try to get in the habit of asking yourself these things.

Also, do you eat cheap chocolate? If so, swap it for some good quality dark stuff, you’ll eat less of that.

It’s easier to cut things out entirely usually than to moderate. What if you went cold turkey on the colas and the chocolate/biscuits and didn’t have them at all for, say, 2 months, then re-introduce. It may be enough of a reset to change your mindset. You may not even want it at all after that if you replace with a new healthier habit.

For chocolate bars and cans of coke buy them singly and don’t keep a stock of them at home. Or keep them in your car boot or garage or somewhere not easily accessible.

For the biscuits, put one on your plate and put the packet away. Take your coffee and plate into a different room to eat it. Consider breaking the biscuit into 2 or 3 pieces to eat it and maybe having a side of fruit with it. When you’ve finished it, get up and wash the plate and put it away, then brush your teeth.

This is going to sound weird, but it works. When you fancy a bar of chocolate or a biscuit, eat it - in your imagination. Close your eyes and go through the whole process; unwrapping it, tasting the first bite, swallowing it, feeling how you use your tongue to clean your teeth, the sugar on the back of your throat. Really savour it. Then imagine eating another one, and another. By the time you've imagined eating three bars of chocolate or half a packet of biscuits you'll be feeling slightly sick and the thought of actually eating the real thing would tip you over the edge.

If you need proof of the power of the mind over the body have a look at this;

Buy more expensive version

A box of Lily I Brians or whatever rather than kitkats.

Shloer / appetizer instead of standard fizzy.

The problem is you seeing the items as routine rather than special / treat, so make them special again.

I'd either go cold turkey or read Ultra Processed People. Maybe both.

This is what I am trying to do as I actually prefer good quality dark chocolate although I have discovered I am quite capable of wolfing down fancy dark chocolate as well!

I did read it and apart from my sugar habit my diet is pretty perfect, I take some pride in to to be honest.

@HPandthelastwish I think you are right, its just a bad habit. I actually know that it reminds me of being a kid and at the weekend my Dad would buy us all a can of cola and a chocolate bar when were out and it felt magic, every time I eat chocolate and drink a can of juice I'm 9 years old again with my Daddy on fun day out!

@Eyesopenwideawake Thanks, I'm going to try this!

@Katrinawaves Great tips thank you!

Hi OP can I recommend a book?

https://www.worldofbooks.com/en-gb/products/savor-book-thich-nhat-hanh-9780061697708?sku=GOR004050856&gad_source=1&gclid=CjwKCAiAqfe8BhBwEiwAsne6gZHeaOtEfrr9tcICV2RynDygsprv6zl4yTq-7GNjmbzgRQuy3ULKFRoCPgcQAvD_BwE

It is great and so interesting - all about how to eat mindfully.

Savor: Mindful Eating, Mindful Life
Book by Thich Nhat Hanh

Try making your own treats. Don't be hesitant to put loads of sugar in them. It's the UPF you crave not the sugary treat!

@midnightblackcat Oh I did actually buy a nice loose leaf tea pot and some flavoured teas at Christmas with the idea that it would be an alternative to snacking and I haven't really use it get so thank you for that reminder!

Ah that's such a good idea I do love cooking so its perfect really!

Switch a bar of Cadbury for a high quality dark chocolate. Eat two or three squares, but between each square have a handful of almonds.

It's a really nice taste combo and actually really good for you as there are a ton of antioxidants in dark chocolate and the protein in the nuts slows down the blood sugar rise too.

Switch coke for Coke Zero. It only takes about a week to get used to it and then you'll never go back. Gives you the hit without the calories or sugar.

I had gestational diabetes and this was a snack that managed by BS even within those tight parameters.

(Am I good at taking my own advice not I'm not pregnant? No. But that's not the point).

@19751974P Amazing, thank you I've already ordered a copy now based on your recommendation!

So it's firmly fixed in your subconscious mind as 100% pleasurable. All the tips and tricks in the world aren't going to touch that belief. You can retain the magic of the memory of your Dad but remove the association of cola and chocolate with a bit of help.

@LostittoBostik Great tip thank you, I need to write these all down! I love nuts and dark chocolate so that's a really good one for me.

I have tried the coke zero many, many times the sweeteners not only taste vile but seem to trigger headaches. I can't even drink my once favourite San Pellegrino grapefruit drink anymore sadly. I could switch to fizzy water though as often its the fizz I am craving and I could add some cordial for a bit of sweetness. Thank you!

hope you find it helpful! 🤗

Yeah its pretty deep I think, what do you suggest?