10 Ways to Stop Eating Sugar - Dr. Becky Gillaspy, DC
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Eating sugar makes you want more sugar. It is a controlling substance that can hijack your mind and wreak havoc with your health, making it impossible to lose weight. I know firsthand that it is not fun going through life feeling controlled by sugar.
In this video, I share 10 practical ways to break free from sugar.
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5 Low-Carb, High-Fat Foods to Eat Every day: • 5 Low Carb, High-Fat F...
Which Fats Are Good and Bad?: • Which Fats are Good an...
What a 500-Calorie, Low Carb/High Fat Salad Looks Like: • What a 500-Calorie, Lo...
Are You Addicted to Sugar or Sweetness?: • Are You Addicted to Su...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - แนวปฏิบัติและการใช้ชีวิต
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By the way, are you looking for a fat, bald, overweight, toothless retired carpet layer because my wife will probably sell me really cheap. No return policy though.😂
I still keep sugar in my house, but I dnt use it, I take sugar out of my diet, I dnt know it it's ok, I dnt drink juice, from the counter no white bread, flour, junk food etc, I try to do my own foods
1. Keep Sugar Out of Your House 1:04
2. Fill Up at Meal Times 1:53
3. Eat Fat 2:55
4. Notice How Crazy Sugar Makes You Feel 4:08
5. Skip the Sugar Substitutes 5:27
6. Stay Hydrated 6:06
7. Set Short-term Goals 7:27
8. Stop Eating 3 Hours Before Bed 7:50
9. Use a Stopper 8:50
10. Take a 10-minute Time Out 9:53
Great video, thanks!
Thank you for the timestamps
Thanks so much for your summary..appreciate it.
Thanks
Thank you! Wish she did this on every video herself without someone else doing it!
Thanks
The easiest way to quit sugar is to cut it out completely. I find there's no moderation with sweet stuff. The only thing I have on occasion is 90% dark chocolate as it doesn't trigger me. Anything else, and I'm on a sugar rollercoaster 🤓
@@josie9583 🤯
Absolutely true!
I agree : for some foods there is no middle ground. If I have cookies in the house, I know I will not moderate myself and so it is easier to eliminate.
I have to agree with you. It may be hard to go cold turkey but in the long run cutting it out is easier than cutting it down.
Totally agree!!!
I am 41 and have been a life-long sugar addict, in a very big way. But lately I've been doing 3 36-hour fasts per week (Monday, Wednesday, and Friday), and an 18-hour fast on Sundays, and keeping it very low carb on my eating days. This is my fifth week doing that, and I do not think about sugar at all. I mostly just crave fatty, salty meats, and I occasionally crave some veggies. I've been dropping weight, my skin tags have been shrinking, and I've been actively NOT wanting sweets. A few days ago on Thanksgiving, I had three small slivers of pie to sample my wife's cooking, and even with that I forced myself to eat them. I know that different things work for different people, and this is the first thing I've ever tried that has worked for me. It's also been much easier to do than I thought it would be when I first started it. It probably took about two weeks for me to stop having the sugar cravings.
#11: Plan, prepare and have ready healthy food before you get hungry. If I know I am going to be hungry but too tired to prepare something, I need to have something healthy that I can eat without much effort so that I do not reach for something convenient but processed. If I am at the grocery store, I like to pick up a rotisserie chicken. As soon as I put away refrigerated items at home, I can tear off a piece of warm chicken and the protein is immediately satisfying. Then it is easy enough to remove the lid from a box of mixed greens and drizzle a little olive oil and sprinkle a little pink sea salt. The next day, I have the energy to make chicken salad with the leftover chicken to put on top of more mixed greens. I usually have enough chicken salad for two more green salads. I like to keep tins of wild caught salmon, sardines and smoked oysters in my pantry as a quick way to top a large fresh green salad without much effort. I don't mind paying more to buy pre-washed greens in a box because it helps me skip my tiredness barrier and dig into a healthy satisfying meal when zi can't bring myself to do prep work.
Getting into the habit of cooking/preparing meals when I am not hungry increases my chances of success. Not having snack foods around is my key to avoid eating snacks instead of healthy meals. I accept that I am easily tempted to choose the easy snacks when I feel tired or I am experiencing arthritis pain. I am constantly learning and accepting my "weaknesses" so I can be ready for those weak moments.
Please note that I don't tend to choose the snack food out of hunger or cravings. My weaknesses are tiredness, pain and stress that require soothing. If I can eat healthy food expending the same or less effort as it would take to eat a processed, packaged snack, that is a winning strategy for me.
Thanks for sharing, I think that's a good strategy for many people
If you fast... you get past the hunger.. you get to where hunger is not a factor
@@SunnyDays00You're right about fasting and hunger and I have found that having enough healthy fat in my diet makes the difference. I have been fasting, OMAD, 24-hour fasts, and have gotten into the habit of being very busy. When I get home hungry. I am much more likely to break my fast with something healthier if there is no prep time. Having something prepared or having bone broth, boiled eggs or sardines on hand has made a big difference in breaking a fast well.
❤Love your kind of thinking. Cheers
Wow, said perfectly for my brain and cravings. Thanks😊
I gave up all sugar and flour in August and have lost 35 lbs. I’ve also lost irritable mood swings and daily emotional beatings for eating crap all day long. While I mourn some sweets, it doesn’t out weigh how grateful I am for feeling good throughout the day. I wish the same for you in 2022
I got much better results from a clear eating schedule. A sweet breakfast with coffee, a midmorning snack that Europeans and hobbits call second breakfast consisting of some kind of smoked meat or fish with toast, a sandwich and salad for lunch with a little sweet after, a late afternoon snack of a sweet and some coffee, and finally dinner followed by a dessert. Wine is drunk with lunch and dinner, and spirits precede and follow dinner. It was so effective that I had to gain some weight back to make my clothes fit.
Congratulations and
Thank you for the motivation 👍🏾👍🏾
for me, flour is hard too cause i love tortillas and making bread!!
I gave up Sugar Diet soda anything that i should'nt eat with Fasting from 6 pm until at least 10 am sometimes 12 noon (this was done started August 27 2022 haven't lost even 10 pounds I do have a Thyroid problem with noone around that will listen Crazy but still doing it
can anyone give me some advice I am desperate
I quit sugar one week ago. I also quit baked goods, rice, pasta and anything that is processed. I now only eat meats, vegetables and fruits. Before I gave up sugar I felt weighed down. I was sluggish. I had no energy. I was gaining more and more weight. But since I have given up sugar I now have more energy. I’ve been going on long walks daily. I have lost inches around my waist. I’ve lost pounds. I have no desire to eat the things I gave up. Because I know that once I do, my brain will say, that was awesome. I want more. And of course I will eat more. I love the way I am now feeling. I know that as I lose more weight I will feel even better. I also know that when my body gets to its ideal weight, my weight loss will stop. But I will continue to do what I am doing now.
Now that I’m 70 years old…. I had this mind set that I can eat whatever I want after a life of exercising 3 x ‘s a week low impact aerobics and step. All during my 40’s and 50’.s then Silver Sneakers pre Covid. Dieted ( weight watcher diet and Diet workshop) most of my life. ( skinny kid) curvy adult. Now that I’m old I told myself can just eat and reward myself when and if I wanted from now on. Well … I do , but just can’t eat as much anymore and sweets make me sick to my stomach…. Almost every time I consume them. The key is to stay busy. Push through and just keep going everyday!!!! I just had a muscle scan at my daughters gym to help me set up an individual exercise program that won’t hurt me. 20 minutes a day everyday at home. I may not lose weight , but it will help me feel stronger.
Regular fasting helped me finally lose my desire for sugar. It took about two years, but it gradually took hold. One day I thought about eating something really sugary, but I realized I wanted a roasted beet salad with feta and nuts. Now I also added dried cranberries, so it was not completely sugar free, but it was also not a cinnamon roll. 😅
Such a warm, kind, soothing & believable voice; no fake talk to watch for 15 minutes to have to purchase a product. Thank you for making this believable and attainable ! I will download these tips for sure. Thank you again !!
This was perfect timing. My diet starts tomorrow to lose 60 lbs and stop eating sugar. Thanks
Hi Dr. Becky👋🏽..I’m 3 weeks into not using sugar it’s hard..but I’m getting through it!..I’m soo proud of myself👏🏽👏🏽cause I thought it would be soo hard to do..but not having it in your home helps you to stay disciplined 💪🏽so you can remain motivated in your mindset!.. thanks soo much for these great tips, they are extremely helpful!!😊
I used to have such bad heartburn with everything I ate. Since I have been eating no/low carb diet I hardly ever have heartburn anymore. Such a relief!!
Same for me. I used to blame my big belly but now that it is a lot smaller I don't feel this awful heartburn anymore.
Likewise! Gone were the days where almost 5 times a week I'm getting heartburn. Low carb IF cured it for me.
BONUS: Lost weight and my HB medication are history. Enjoying my best HB pressure reading at 56 years old! 💪👌
@@Smackarooge Me too! I have lost 60 lbs and gotten off of my BP meds. It's all worth it!
Almonds are great and my go to for sugar cravings
All good tips but most of these still depend on extreme self-control. I've found the hydration tip is very helpful. ALSO she didn't mention breathing. That 10 minute timeout could be filled with diaphragmatic breathing which relaxes and refreshes me. And brush your teeth after dinner!
The water tip also help me a lot. Whenever I stop eating I fill my stomach with water and keep drinking water all day
Processed sugar/processed foods is a very difficult habit to break, although definitely doable. After I was diagnosed with an “incurable disease.” I stopped the fast food/processed foods overnight. After learning the importance of a diet high in fruits, vegetables, nuts,seeds and meat in moderation. I have been able to drop six prescription drugs I was supposed to be on for life. And lost 40 pounds. Have been living this lifestyle for eight years. The benefits of taking care of your body go far beyond words can define. Bottom line is pay now thru change, discipline and new habits. Or pay later. If you pay later the consequences can be miserable. In time your new habits will actually become “normal” and simply a new way of life.
30 days without added sugar or sweeteners. Starts tomorrow. You're a great example Dr Becky...
I am a sugar addict and stopped my cravings by doing keto and intermittent fasting. It's pretty much effortless to do keto now, I dont crave sweets and take time to fast. I feel great and maintaining a healthy weight. This type of eating just feels like common sense now. I still eat carbs, but now realize how much better I feel without them. No more dependance on food, I just eat when I'm hungry which is once or twice a day. Sometimes will fast 24 - 48 hrs, feels great, gets some autophagy going.
@Rebecca Hollinshead no...
I've done it years ago and it worked perfectly, lost all my extra weight and felt great. However, after around a year I fell back into temptation and now I'm heavier than ever. These days I realized how much I worsened my conditions so I'm starting the journey all over again.
@Rebecca Hollinshead keto is sustainable long term, eating sugar long term is not. Of course, keto is not just meat and fat, can eat a lot of vegetables so long as their low on the glycemic index. Fruits are OK in small amounts as long as your not overweight assuming your doing it for weightloss.
@Rebecca Hollinshead yo Becky, you sound lazy
Like all habits, takes time and will power. Once it’s out of your system you won’t miss it as much as you think
My husband eats sugary treats, but he keeps them hidden away so I am not tempted. It’s a good balance for us.
Why aren't more doctors like you? Honestly, here in Canada you would be a rarity. Searching for a doctor who doesn't think that fat makes you fat has been really frustrating. How is it that so many health care experts don't understand the basics of health?
Because they don't have to, they don't care and they were taught differently.
My stopper is tea. Hot in the cooler months and iced when it's hot. It feels like a treat to me.
Hello how are you doing hope you're safe over there🙌🙌🙌
Hi! You've a gorgeous photo there! Just decided to stop by and say hi. I hope I get a thank you 🌹
@@jefferythomas7038 Your post SCREAMS of being a SCAMMER. Beat it!!
In my coffee is the hardest! Otherwise I can do without it! Love coffee with sugar and cream so I stick with only that in the morning!
Seasons Greetings Dr.Becky☃️🌲
Sugar is a tough one ...and is addictive..best way I find is to ween yourself off..do 70% dark chocolate on occasion and focus on clean fats..keeps sugar cravings at bay
Thank you for your concise and helpful videos..All the best to you and your husband in 2022
Thought about you and Dr. Keith during this holiday season... Continued prayers of healing to Dr. Keith...I continue to learn so much from you, Dr. Becky, and wanted you to know it!!!!!
What’s wrong with him??
Thank you!! Happy holidays to you and yours!
Great video thx
Good suggestions! ❤
Great video!! Thank you
This was so timely and helpful and means so much that you have been there, too. I can’t thank you enough for sharing this.
Great video perfect timing!
Thank you Dr Becky.
Thank you. I needed this video ❤
Thanks for the amazing insights
Thank you for this video
Really excellent ideas. I have made notes!!
Thanks so much for these helpful ideas!
I've been trying to give up sugar for about two years now. It's an on and off again thing, where I go off it totally and then I become unhinged and eat more than I would have if I wasn't trying to cut down. But after hearing some of the advice in this video I feel way more motivated than I have in the past two years. I've spent a lot of time reading comments from people that are like "I haven't eaten sugar in 30 years and I currently scale Mt. Everest every four days so strong is my body" and I think "wow I'll never be that strong". Why did it not occur to me to take smaller steps? Who knows. But now I feel like it's doable.
Reframing it as "gaining control over sugar and over my own life" awakened something feral in me. Just for spite, I'm gonna conquer it. Someone commented nobody is controlled by sugar, and glad you aren't, dude, but let me tell you. Some of us are. Some of us are obsessed with food. I think about it 24/7 - and I ain't thinking about spinach.
Have you tried her tip to keep it out of the house? Someone told me they only buy single servings at a time and don’t keep it in the house. For example any time she craves ice cream she has to get into the car and drive to an ice cream shop and buy a scoop. Not a pint from a store to take home. Same with candy or sweets. A dessert at a restaurant yes, taking a dessert home no. Buying a large bag of chips to eat at home no, buying a small serving-size bag of chips to eat yes. This way she never is tempted from her own home, but gets to practice moderation and finds eating in public she is more controlled and buying single servings is moderation without restraint. I’m thinking of trying this myself and thought I’d pass her tips!
When you think of healthy diet as a chore and a sacrifice, of COURSE you are not going to do it. Unfortunately, American culture has thought of it this way since the eighteen hundreds.
@@massages_for_world_peace8909 I have! I've definitely made improvements to my diet over the years (no longer drink soda, no longer eat fast food, no longer eat frozen processed food) but sugar is the one thing that's really difficult and keeping it out of the house does help cut down. My single biggest weakness is cake-like dessert (so, cake, muffins, brownies, loafs, etc) but I've scaled back on buying boxes of the stuff. Plus all the commercially made stuff like that has become gross to me anyway, if I want it, I'll go to a bakery or something. But then I'm always be finding an excuse to stop at the bakery lol. But keeping it out of the house has helped to cut down so much on the volume I eat. It's always helped cut out eating thing you don't even really like, you're just eating it because "I bought this box of 6 donuts and the last 3 are kinda stale, but I don't want to waste money, so might as well"
I hope you are still going for the no-sugar. I just started this year with no sugar, no gluten, and no flours. It's a difficult plan to follow for detoxing, however, I know it'll be good for my digestive and overall health. I've broken down with consuming all the items listed above two times already. I realized that I can't beat myself up over the times I fall off from my goal. Most people will have that moment that they slip up from time to time. Remember your health is important, so don't give up on cutting sugar out.
Excellent advice! thank you.
Thank you, good doctor!
Simple but smart tips!
Great tips
We love you Dr. BECKY
You are the best of the health channels.Thank you.
Thank You
This is golden wisdom
Thank you.
Great video
100% true. I stopped sugar 14 months ago. I was eating 2000 calories of sugary foods daily for years, I was obese and chocolate and cakes were everything. It was an addiction, and I couldn't stop. I was also in a lot of pain as it was making my arthritis worse. I completely ditched sugar (aside from the sugar in my cereal) I do not consume sugar. I stopped craving sugar completely after 3 months. The longer you go without sugar, the craving gets less and less. If you give in, the cravings will start all over again. It is highly addictive, it's Poison to the body, especially if you have any chronic illness or disease. Trust me, I had a serious addiction and quitting sugar stopped that addiction. I gave in at Easter and had chocolate and cakes, felt incredibly fatigued and awful and 3 days later when I stopped, I had 8 days of intense sugar cravings again. 2 weeks later and the cravings have disappeared again. I try to tell my friends but they refuse to give up what they crave. I've lost 84 pounds since last February, I also went on a low fat diet, so not to confuse anyone into thinking quitting sugar alone shifted all of my weight. I've gone from obese to a healthy BMI of 23 and sugar cravings gone. The first few weeks were tough at times but incredibly worth it when you stop craving sugar. I will say that I do consume a small amount of aspartame in diet drinks only and for me personally it hasn't caused any sugar cravings, but I'm not eating it, it's purely just in 2 cans of diet soda per day that I drink.
Nice post. Same with me on the diet soda, it hasn't cause any sugar cravings.
Wow, you lost 84 pounds since February of 2022? That's impressive!
@@blockmasterscott Giving up soda is tough. Well done 👏 That's the only thing I can't quit is my 2 cans of diet soda in the evening. Thank you. The weight loss has been lengthy at almost 15 months but absolutely worth it. I feel so much better, especially off sugar and inflammatory foods.
@@andrealoulou Oh no, I meant that I have not given up my diet soda. Sorry for any confusion.
This coming Monday will be three weeks with no sugar. I feel so much better now, my joints don’t hurt like they used to.
I used to eat cereal often and when I was cutting back on sugar I started reading the labels. They are all loaded with sugar. The one I found with the least sugar was the bran flakes at Aldi. Now I don't even do that.
Do u eat fruits?
Thank you very helpful suggestions
Praying for you and Keith!
Very helpful …thank you
Thanks Dr Becky’s for sharing
now I understand more. thanks
I just watched the video and it was soooo timely! And it was so helpful! Thank you so much!
Thank you Doctor Becky
I’m looking forward to implementing these rules to my food choices - thank you Doc for this advice - Higganum, CT
This has been the best video I’ve seen so far on this -THANK YOU!
Tip #4 , yessss so helpful
Tough time of year but I keep trying! 🎄❄️❄️❄️
Very useful and helpful tips. Thank you
Thank you so much for this video-appreciate it.
Thank you. Great info and excellent delivery!
Your calmness articulating this helps a lot.
Clever lady. Such a wise video.
This was very useful, thank you! You actually managed to surprise me with a few new tricks. ☺
Wonderful & very informative video. I love your style❣️
Thank you!!😃
Thankyou Dr Becky, great tips and will apply them 😊
OMG you look 100 times better now. Very inspirational. Thank you from Sydney Australia :)
I Start Today !
From Finland
Thank you Dr.Becky. All my best to you and Dr. Keith. Be well!
Thank you
Such a soothing voice and presence , a pleasure to watch and listen❤ thank you for the information 👍🏾
Thanks Dr. Becky Hope you and Dr Keith had a Blessed Christmas.
Although this video had some interesting tips about controlling snacking, it would have been helpful to explain "what is sugar". Is it candy and baked goods made with white sugar? Products made with corn syrup? Sweetened drinks at Starbucks? Is it fruit sugar? Coconut sugar? Plain oats? Honey? Pure maple syrup? Homemade sourdough bread? It would be good to know what we are avoiding before we give tips on how to avoid it.
Very helpful!🐶❤️
Thank you doctor becky ,
Thnx so much doc Becky, it will help me alot!!! Excellent advises... luv it..
Thank you Dr. Becky, such good reminders and tips after the holidays. Since being on your diet and utilizing your book, I notice how badly I feel when I do eat a dessert or something high in refined carbs on Christmas and am back on your 0 1 2 3 plan and feeling better! Happy New Year to you and your family! 💕🥰🪅🎊
Hi Dr Becky! Just what we needed!!! Christmas is hard time to stay away from sweets. Wishing you and your family Happy Holidays and health and happiness for the New Year !
This is perfect timing after all the Christmas goodies everywhere I go. Thanks Dr Becky Happy Healthy New Year to you and Dr. Keith.😊
Thank you Dr Becky,
Just what I needed to hear. 💯% true everyword.❤️❤️
Thank you. May God bless you and your loved ones...
Excellent 👌
Woahh i feel so inspired by this video! Thank you for these tips 🙏 ill try implementing them
Dr. Becky, You are simply the best. Thank you for doing what you do.
thanks for another great video! it's like you're a mind reader , i had a few battles with the sugar over Christmas but didn't loose the war. i am remember one day at a time!
Thank you 🙏
Very helpful tips for my husband and I. thank you!!
Excellent video. I'm going to print out these 10 hints and put them on my refrigerator door.
Thank you so much Dr Becky. Everything you talk about makes sense and your presentation is wonderful. I will remember these tips.
Thanks I needed this motivational info. After Thanksgiving and Christmas I found I wasn't as free of my sugar addiction as I thought I was.
Using a stopper is genius 👌
Thanks Dr Becky for this valuable lesson.
Wow doctor Becky you look great!
Love your videos Thank you!
Top advice,thanks Hot Doc! 😊
The best video ever on great advise to move past sugar!! ❤
Your voice is calming. Thanks for the great tips🎉