Addiction to Sugar – How to Overcome This 20 Kilo Weight On Our Backs

In the past 20 years we have seen an incredible rise in the consumption of sugar among the populous in the US. Starting only about 100 years ago, we began eating processed and refined sugars, that are very high in carbohydrates. Before this time, we typically only ate foods that were naturally sweetened, such as those with fruit as part of their ingredients. As a result, it’s hardly surprising to find out that our bodies cannot typically deal with this level of sugar intake from artificially refined sources. This is known to cause all sorts of health problems, from diabetes, to obesity, to heart disease. Sugar also causes a series of highs and lows that can cause anxiety, mood swings and even exhaustion early in the day.

Stoping Sugar CravingsResearch has suggested in recent years that the decreased immunity caused by sugar is that it will actually absorb and then remove Vitamin C from our white blood cells. The more sugar we eat, the worse our immune response ultimately becomes. Another compounding factor, of course, is that sugar stimulates insulin production which causes your body to produce triglycerides. We know from hundreds of studies that triglycerides can cause stroke, heart disease and obesity as well. Sugar is also addictive, causing our bodies to crave it whenever we are without it for too long. As a result, controlling this craving is tantamount to a weight loss methodology in and of itself.

Dr. Frank Lipman Talks about Sugars

Dr. Lipman is a physician with years of experience helping patients lose weight. Yet, he knows the difficulty we face when attempting to stop our sugar intake as well. Dr. Lipman has struggled himself with this “addiction” and knows first hand how difficult ti can be. One of the reasons he cites that causes the difficulty in cutting out sugars, is that our brains become adapted to their intake into our bodies. Sugar is not altogether dissimilar to many addictive drugs, such as alcohol or nicotine. The “reward” that it provides is much the same, and impacts our brains in the same manner as well.

The actual term “addiction” is defined as three separate elements: bingeing, withdrawal and cravings. Sugar meets all of these criteria. Recent research on the use of sugar and how it interacts with our body has shown that it causes craving, relapse, withdrawn and of course bingeing as we are all familiar with. This research cemented sugar as not only bad for us, but a highly addictive substance for out bodies.

Defying these feelings we have about how bad sugar for us is how we identify it as part of our diet. We associate sugar to something “sweet” or familiar which we have had in our past experienced. Whether that’s from parents who give it as a reward, or other causes, we associate sugar intake with good feelings. Our first food as infants is also milk, something that is contained in many candies such as chocolate. This makes this an even more powerful “comfort” food. We cannot be satisfied with our meal or food unless there’s something sweet at the end. We self medicate as children and as adults, in an effort to boost mood or energy. This is no different than any other addiction.

The takeaway we all need to have from this is that, sugar is addictive, it triggers the same reward pathways in our brain as many illegal substance. It harms your health, causes disease, and can even cause premature death over time. The harmful consequences are no different than fat, or other things we all know are harmful to our bodies.

Taking The Sugar Addiction By the Horns

The best way to break this addiction happens to be one of the more difficult. You want to have meals that are both regular in interval and often. For example, it’s better to have 5 smaller meals throughout the day than 3 larger ones. This helps reduce cravings for sweet things. Whole foods, protein, and smoothies (naturally sweet things) are ideal to help break through these cravings as well. Oftentimes something like a fruit yogurt for breakfast can be enough to sate even the biggest craving.

Exercise is another way to limit these cravings, as it helps to reduce tension and boost energy naturally. This cuts down on the demands the cravings make on your body. Other things you can add to your diet are vitamins and minerals such as D3 and Omega-3 Fatty Acids. These guidelines are not a cure all solution, wherein you will never crave sweets, but they can certainly help you to control the cravings more easily. What’s important to realize is that these feelings are beatable, and you can succeed!

How Motivation-Focused Maintenance Can Successfully Keep You On Track

It certainly won’t come as a big shock to find that people who lose weight, even successfully will struggle to keep it off in the long term. This is caused in part by our own body’s and their ability to fight back whenever we lose weight, trying to regain the level of fat reserves we had originally. Another factor that seriously impacts progress is our body’s own resistance to weight loss, given that fat cells send out hormonal signals indicating hunger whenever they begin to shrink. These two things can be a nightmare for people that try to lose weight and keep it off permanently. While it’s true that eventually our bodies to back to a more normal hunger level, research has shown this can take years to occur.

Motivational Quotes for Weight LossA recent study examined just this problem, finding that individuals who continue to engage in modified diet and exercise programs are more successful long term.  As a result, most physicians and clinicians have advised people to maintain a “new lifestyle” rather than just a temporary fix down the road.  If a person thinks about a change as something that will remain with them for “life” they are far less likely to fall into these patterns that typically lead to failure or going from “crash diet” to crash diet.

Yet, there was a lot of recent research seeing if this worked and how it worked. Though the original findings that this sort of behavior does lead to better outcomes. Though there’s tremendous emphasis on behavioral approaches to obesity control, motivational forces were found in studies to offer equally profound results.  Among dieters, though that also worked on motivational aspects of their weight loss lost considerably more than their counterparts.  A novel maintenance program for weight loss focuses on motivational factors that influence behavior.

How our Thoughts and Motivations Impact our Success

It probably doesn’t come as much of a surprise to those of us familiar with career goals, educational goals or even personal goals that our motivation and our attitude has a huge impact on whether or not we’re successful. In a recent trial, it was tested whether a motivation-focused protocol could actually succeed. The desire to achieve positive future goals as well as the motivated desire to avoid the bad aspects of weight gain were tested in this study. It was fund out that, among those who have cyclically had issues maintaining weight loss after losing weight, they were able to achieve some excellent outcomes.

The results of this study were indeed quite promising.  Among participants, it was found that those with a motivational focus had just as good of long term results as those that were on a “skill-based” maintenance.  How is this possible? Well the researchers linked it to a positive reinforcement and continual self-awareness of a person’s situation. By considering the consequences as well as the benefits for a behavior, motivational factors impacted weight loss the same as those concentrating on maintaining a diet or new lifestyle.  This offers a tremendously useful outcome, particularly on patients who are resistive to this more common treatment of skill-based changes.

The goals of weight loss hinge upon a variety of factors, including motivational factors and also our ability to adapt to new routines or changes to diet/exercise. Yet this new strategy offers clinicians an alternative method, as not all patients are able to follow a more skill based approach. The fact that outcomes are similar offer a lot for people who struggle to lose weight and continually battle the ups and downs of weight loss year after year.