Eating less sugar

[caryrae]

My biggest weakness is sugar, I put it in coffee (do not like it black) put sugar on cereal and eat too much sugary foods and drinks. For people who have tried using less sugar what is a good substitute to use in coffee or on cereal and what have you done to help kick the sugar addiction. I was at 300lbs at my heaviest and made it down to 255 but have been stuck there for a couple years I know I could start losing again if I cut out a lot more sugar. I used to drink a lot of regular soda but cut most of that out which I think helped me get to 255lbs I do drink diet/zero sugar beverages which I know are not any better but it’s so easy to just grab one. It’s crazy to think how much of our food has added sugar. Any tips would be great to cut out the sugar.

 

[rwdavis2]

Splenda in coffee and cereal

 

[Karin1984]

Learn to read the nutrition facts on the label.
So many products contain sugar, take your time at the grocery store to find the products without. Below a list of other names for sugar. Basically everything ending on -ose is sugar.

https://www.virtahealth.com/blog/names-for-sugar

 

[AnnaS]

I have a sweet tooth. Like my desserts. Not easy. But I do not use sugar in my coffee/espresso. I also do not drink any sweet drinks, soda, lemonade, etc. Some cereals have sugar but not much but definitely do not add any.

My suggestion is to start reducing the sugar you put on your food/drink. Every few days, less and less. Eventually you will get used to the taste. Good luck & Congrats on your weight loss.

 

[Southernmiss]

Try herbal teas. Flavor without sugar.

Slowly cut back. Cut what you use in half.

Trade your cereal for a green smoothie. 3/4s greens (kale, spinach, salad greens) and 1/4 frozen fruit banana, strawberries, blueberries, pineapple, peaches, etc. add ice and water and blend. A little sweet, a lot of nutrients -keeps you full.

 

[georgina]

The only thing I add sugar to is my coffee. But I use a measuring spoon to add a minimum amount. Seriously, stop eating cereal, stop drinking any type of soda. Stay away from packaged snacks, look for nutritious ones instead, like whole fruit, raw vegetables, hummus...

 

[fly girl]

It is just as easy to grab a bottle of water. Diet sodas are horrible for you. I kicked the habit years ago, it isn't fun (caffeine headache withdrawals are awful) but you can do it. Same with boxed cereal, easy go-to breakfast, but it is pretty much wasted calories with very little benefit.

Grocery shop the perimeter of the store, stay away from processed foods that are full of unhealthy fats and sugars. Be careful of "low fat" items, they are typically packed with sugar.

 

[DLgal]

I am also a sweet tooth and won't compromise with the sugar in coffee, so I just stopped drinking coffee. Easy.

I also add sugar to unsweetened cereal so I've started just eating sugary cereal. I limit to one serving and honestly, most have under 10g of sugar which is way less than what I'd add to my plain cheerios.

I try to not eat foods with unnecessary added sugars. I've started buying sugar free salad dressing and jarred tomato sauce, for example. If I'm going to eat sugar, it's going to be worth it.

 

[Pea-n-Me]

I stopped putting anything in coffee other than milk. You get used to it. I used to use Equal in coffee but just didn’t want to anymore. I do like a Diet Coke a few times a week, and I make sugar free pudding (which contain artificial sweeteners), but that’s about it. I never drink regular soda and try to stick with cereal that’s not loaded with sugar. However, normally for breakfast I have a whole wheat English muffin with a smear of butter, fresh fruit and a Chobani yogurt, which is high in protein.

But besides sugar itself, you may want to watch your simple carbohydrates because those break down into sugar, as well. So things like breads, pastas, rice, cakes, etc. When you eat carbs try going with whole wheat or grains which are more complex and break down differently, and vegetables and fruits are better than junk. But they’re not unlimited, either. Try eating a little more protein than carbs. This does not mean protein shakes, necessarily - it means maybe a skinned chicken breast in place of potatoes or added to a salad.

Portion size is a big issue for us Americans, too. Compare a plate of food today with one from the 1950s, say, and it’s about doubled in size. It’s no wonder we have issues here.

But it’s GREAT you’re developing an awareness, and I commend you on that! Keep up the good work and add in some exercise, and you’ll be on your way to better health.

 

[unrequited23]

I've had more success slowly cutting down the amount of sugar I use vs cutting it out cold turkey. I use a measuring spoon for sugar in my morning coffee and now use 1/2 tsp instead of a tablespoon in a 16 oz mug. I don't drink tea with sugar, so instead of a second cup of coffee I will have tea. I try to drink mostly water, but every so often I need to something with more flavor. I will have a generic la croix flavored sparkling water or use a Crystal light premeasured shake in packet. Every week, pick one food item and try to find the one with the lowest added sugar, then slowly your yogurt, pasta sauce and cereal brands will change.

Treat yourself to the good stuff...one Godiva truffle is more delicious than 20 Hershey's kisses.

 

[DisneyJamieCA]

For me, I realized I like the carbonation of soda more than the taste per se, so I switched to sparkling water. Gives me the satisfaction without the sugar or calories. Start with replacing one soda a day with water and see how that goes. Another option is Zevia sodas.

But as others have said, start small by adding less sugar to things, until you can completely cut it out of somethings. I personally find sugar makes coffee bitter, so milk alone is enough for me. Maybe try to find a sugar free flavored coffee creamer (or try the Natural Bliss ones).

Out of curiosity, what cereal do you eat that you put sugar on?

And then overall, read labels. Don’t become obsessive with it, but look at how much sugar the other things you’re eating have. I was shocked at some things! And be careful of things that are fat free because a lot of times they’re loaded with sugar.

Now I made a lot of assumptions that you’re looking to cut the amount of sugar you use. If that’s not the case, my apologies and alternatives would be stevia and agave nectar

 

[mmouse37]

sugar is a killer and in almost everything. Why does chicken noodle soup have added sugar????? I read labels now. I am good for breakfast and lunch....dinner can be trouble as I like rice or potato but I know carbs are not great for you either. I know when I eliminate any carbs at breakfast I am not hungry until about 1:00 pm. If I have any carbs for breakfast I am hungry again by 10:00 am. Now I just have a hard boiled egg for breakfast. Trying to incorporate more veggies into lunch instead of a sandwich.

MJ

 

[Hikergirl]

When I started eating low carb the one thing I did not give up was sugar in my coffee, but I cut it down and just use enough to take the bitter edge off. I tried sugar substitutes and no sugar but just couldn't do it.
Instead of cutting it out completely just add less, and then when you get used to that, add even less.
I cut out soda and started drinking flavored sparkling water and seltzers when I craved carbonation. There are a couple zero sugar sodas that I'll use as mixers. Cutting out the sweet sugary cocktails was hard at first.
Sticking to whole foods that you can flavor and season yourself is a great way to cut back on sugar. It is in everything so if you use a lot of processed food in general cutting those out can help.
And of course don't add sugar to things that already contain it like cereal.
After awhile you'll find you can't eat/drink things that are really sweet.

 

[Luv Bunnies]

I lost a bunch of weight a few years ago and have kept it off. What works for me is to eat mostly whole foods. For example dinner tonight is chicken, rice and broccoli. Lunch was salad with turkey and lots of veggies and grapes. I add small amounts of processed foods, such as salad dressing, for flavor. But most of my food has only one ingredient. If you focus on these types of foods, you will naturally reduce your intake of processed sugar.

 

[Judique]

My biggest weakness is sugar, I put it in coffee (do not like it black) put sugar on cereal and eat too much sugary foods and drinks. For people who have tried using less sugar what is a good substitute to use in coffee or on cereal and what have you done to help kick the sugar addiction. I was at 300lbs at my heaviest and made it down to 255 but have been stuck there for a couple years I know I could start losing again if I cut out a lot more sugar. I used to drink a lot of regular soda but cut most of that out which I think helped me get to 255lbs I do drink diet/zero sugar beverages which I know are not any better but it’s so easy to just grab one. It’s crazy to think how much of our food has added sugar. Any tips would be great to cut out the sugar.

Congratulations on the progress you have made! Seems to me you are doing well recognizing the sugar that is in so many products.

When I got to a certain point in my weight loss, I also plateaued and found it difficult to easily lose. That's when my doctor suggested a nutrition class and I learned a lot more about what I was putting on my plate and what should go on my plate. A lot of it is simply portion control, but once you start studying it a bit, you will find that some things are just better for you and the way they work with your body to keep you healthy overall also works to reduce the weight load.

Carbohydrates play such a huge role and a certain amount are necessary. But just reading a label will tell you that a 16oz soda with 75g of carbs is a bad choice. Eventually I found that I just felt better when I drank water.

Good luck on your journey. Half the battle is education - learning what the good choices are.

 

[RamblingMad]

I drink water, tea, and coffee. I like the later both as black as possible with nothing added.

Don't buy it. If you must, only buy high end chocolate bars that cost about $20 each and are worth every penny.

 

[GreatLakes]

Like you I used to put sugar on a lot of things and pour it into my coffee. When I decided to get healthy I knew I just had to stop. Like a smoker that is serious about quitting I just sucked it up and stopped. I had gotten down to just using it is coffee and I took a month to start using less and less and then just drank it black.

My advice is to just quit and don't substitute anything artificial for the sugar. It may have less calories but is just as bad for your health. Sugar has changed your taste buds but if you give it time you will readjust and won't require adding sugar to things because you won't be chemically programmed to want it.

 

[sparkle78]

I buy the small travel size cereal packs and hide the, in the back of the pantry . So when I’m really craving a little sugar , I’ll eat a box as an afternoon snack , but only if I pair it with some grapes or strawberries and large glass of water

I sound like an old lady, which I’m not, but OATMEAL is best.
Doesn’t have to be steel cut ( takes over 20 mins). Quakers original oats. Directions say 5 mins to cook, had a similar nutritional label. I use to love two spoonfuls of brown sugar on it. Now, I use raspberries, or blueberries and a small spoonful of flax seeds and cinnamon.
CINNAMON. Gives flavor in coffee and tea too

Other days I use 1 tbsp of natural peanut butter and half a banana. Keeps me full till lunch.

As far as drinks, try 1/2 and 1/2 for awhile. That’s how I switched from 2% milk to unsweetened almond milk. Took a few weeks time

 

[Mysterian]

I drink my coffee black now, occasionally with a little honey. I drink tea more often, and I drink tons of water (especially with coffee, as caffeine is a diuretic).

I've been cutting out sugar all over, in steps. I didn't plan on doing it gradually, it happened because I'd learn something new about where sugar is found, or learning about another evil that sugar does. Sugar has a sneaky way of robbing us of all kinds of things.

It's almost hard to believe that something that's found in so many foods, in such abundance, and is so easily accessible, yet it is really bad for us. So many people make it part of their daily diet, not realizing that if they cut back it would save them so much later in life, or even sooner.

 

[crazylady]

There's lots of good advice here.

I'm actually not a coffee drinker but I do weight watchers and pick up random info there. If you can't cut it out altogether, alot of the coffee drinkers at ww add a splash of Premier Protein drink to their coffee in place of cream and sugar.