Dieting - Tumblr Posts
A friendly reminder that a sugar addiction is STILL an addiction.
A sugar addiction is worse than people realize. In fact it is one of the most common addiction. yet for some reason it is widely brushed under the rug.
People may experience unpleasant symptoms when they initially cut sugar from their diets. These can include:
cravings for sweet or high calorie foods
headaches
lack of energy
muscle aches
nausea
bloating
stomach cramps
irritability or anxiety
feeling down or depressed
These symptoms are usually mild and temporary. They should subside without treatment after the body adjusts to lower sugar intake.
Withdrawal
Numerous scientific studies have found evidence to suggest that sugar produces physiological and behavioral effects, similar to those caused by addictive drugs.
In a 2016 animal study, researchers found that long term exposure to high quantities of sugar causes brain changes, similar to those associated with nicotine addiction.
Several animal studies have found that when deprived of sugar, rats showed opiate withdrawal symptoms, such as anxious behavior and a decrease in dopamine release. Dopamine is the neurotransmitter that controls pleasure and reward-motivated behavior.
When people drastically reduce their sugar intake, they may experience withdrawal symptoms, such as headaches, cravings, and mood changes. These should go away within a few days or weeks.
Treatments
Many of the symptoms associated with sugar detoxes occur as a result of fluctuating blood sugar levels. When a person eats sugar, their body breaks it down into glucose, which the cells use for energy.
In most cases, consuming sugar causes and an initial boost of energy followed by a rapid decrease in energy, or a blood sugar “crash.” People can minimize the adverse effects of sugar detoxing by regulating their blood sugar. Eating regularly and including more fiber in the diet can help avoid spikes and drops in blood sugar and decrease cravings.
Tips for cutting out sugar safely
Glucose is the primary and preferred source of fuel for the brain and body.
However, many people can benefit from reducing their added sugar intake by instead choosing fruits and vegetables, which provide vitamins, minerals, fiber, and naturally occurring sugar for energy. Including fibrous, complex carbohydrates can help deter cravings and minimize a sugar withdrawal.
People can increase their chances of success, reduce cravings, and minimize sugar withdrawal symptoms by using the following tips:
Avoid the following foods and drinks:
Sugar-sweetened beverages: Sodas, fruit juices, and energy drinks are the leading sources of added sugars, according to the Centers for Disease Control and Prevention (CDC). Drink water and unsweetened coffee or tea instead
Candies and sweets: These food items contain high quantities of added sugar. Try replacing them with fresh fruit.
Baked goods: Cakes, cookies, and even certain types of bread contain added sugars. Avoid these refined carbohydrates as much as possible.
Low fat foods: Food advertised as low fat or fat free often contain added sugars to offset the missing fat.
Combat cravings by:
Eating more protein: Animal and plant-based protein sources can help regulate the appetite, according to one 2014 study.
Snacking on fresh fruits: People who experience intense sugar carvings can satisfy their sweet tooth with a piece of fresh fruit. Unlike candy bars and cookies, fruits contain naturally occurring sugars and fiber. Learn about low sugar fruits here.
Getting enough sleep: A lack of sleep may cause cravings for unhealthful foods, according to one 2018 study.
Relaxing and avoiding stress: The findings from this 2015 study suggest that chronic stress may contribute to food cravings.
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal and more stiff, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes.
Throughout the body, excess sugar is harmful. Even a single instance of elevated glucose in the bloodstream can be harmful to the brain, resulting in slowed cognitive function and deficits in memory and attention. The good news, however, is this inflammatory damage from sugar may not be permanent.
Keep sugary foods away. Don't tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge. "As a substitute for these things, keep fruit around," suggests Dr. Hauser.
Sweeten foods yourself. Start with unsweetened iced tea, plain yogurt, and unflavored oatmeal. Then add your own sweetener. No matter how much sweetener you add, you probably won't put in as much as the manufacturer would have, according to Dr. Hauser.
Watch for hidden sugars in foods. Be wary of foods where sugar tends to hide, including reduced-fat products. "When companies take out the fat, they add back almost all the calories in sugar," Dr. Hauser says. Read labels. Avoid products that list sugar as the first ingredient or that contain several different types of sugar (brown sugar, cane nectar, etc.)—it's one way manufacturers avoid having sugar listed as the first ingredient.
Eat breakfast. Start out your day with a filling, nutritious meal, so you'll be less likely to give in to cravings. Steel-cut oatmeal, eggs, and fruit are all good breakfast choices.
"When you get used to eating fewer super-sweet things, you crave them less," Dr. Hauser says. "You become more satisfied with less sweet things." You also won't feel guilty on those less frequent occasions when you do splurge.
Resources:
.
By the way, how you structure how you eat can massively change your relationship with food and can help you if you struggle with managing how you intake food, or even with motivation to eat.
The general 'rules' we have around eating and how we structure eating often fail to take into account how each person is different and has different needs and preferences when eating, and even different availability to eat throughout the day.
Some people, like me, are graze eaters. We prefer to eat little but often. Smaller meals broken up over the course of the day, and snacks that make up what we need nutritionally throughout the day. This type of eating can help if you don't have the type of day structure to set aside time for specific meals, or can't eat bigger, set meals.
If you're someone who needs bulk and density to feel full, and fuller for longer, all those 'miracle soups' on TikTok aren't going to satisfy you. You'll feel hungry after an hour and find yourself mooching around the cupboards for something to fill the void. You're better off researching volume eating, and how you can eat the most food within your intake range.
If you're someone that fills up quickly without much of an appetite throughout the day, look into what foods hold the most nutritional and calorific bulk for the least amount of volume and work around that. For example, things like rolled oat peanut butter bites and dates and avocados. There are lots of snack bars and bowls you can make or buy that feel lighter in your stomach and don't take much 'effort' to eat, but will still help you meet your nutritional needs.
Trying to force ourselves to conform to set rules around eating is often what trip starts a declining relationship with food and how we eat. Likewise, trying to fit these rules in around our daily lives and schedules can add additional stress we just don't need.
Find out what works for you. Tailor how you eat to match your needs and preferences.
I hate photos of weight loss where people are holding their breath, sucking in their stomachs and posing like contortionists to make themselves look like they've lost considerably more than they have or that their whole body has been re-comped.
Everyone else is praising the "results" and "miraculous change" while I'm sat there like "please breathe and unclench before you get a cramp."
Goals
50 reasons to lose weight ⋆ ˚｡⋆୨୧˚
so your s/o can pick you up effortlessly
free piggy back rides from your friends
so you don't have to worry about being too heavy when you sit in someone's lap
so people will lend you their clothes (and they'll be too big on you)
when people buy you clothes, they'll get the smallest size (and worry that a size S might be too big)
someone from a k-beauty youtube video said "losing weight makes you 10x prettier"
to fit into petite and aesthetic clothes (eg brandy melville)
so you don't have the gross feeling of your skin touching (thighs rubbing together, stomach rolls, etc)
to look effortlessly beautiful doing anything
you'll sweat less
to look good in tight clothes
to be able to wear revealing outfits and still look cute
you'll look cute and small in oversized clothes, instead of looking bigger
so you can wear a bikini
to feel more confident
people will treat you better
if you stick to it and work hard to lose the weight, then you'll be better than everyone who has failed to do so. you're willpower and self-control will be admired and envied by your peers
people will pay more attention to you
people will worry and care about you more
for the skinny/pretty privilege
to make people jealous of you
to prove that you can
to look good wearing anything, even if it isn't a good outfit
so you won't be anxious about being weighed at the doctor's
to look prettier in pictures
so you can go clothes shopping without being insecure
no more dressing room breakdowns
so your s/o can fit their fingers around your wrists and their hands around your thighs (or so you can do it yourself)
for the thigh gap (duh)
to be small enough to use your s/o as a bed
so your s/o can easily lift you with one hand
so your sh scars (if you have any) look more "aesthetic" (idrk how to explain it, but scars always look prettier on thinner limbs
to be desirable
you'll have a higher chance of people stopping you on the street for photographs/modeling scouts/etc
to be more attractive
you'll use less products (body wash, lotion) if there's less of you (so you'll end up saving money too!)
people will take you more seriously
you'll be able to move through crowds easier
to boost your self-esteem, feel better about yourself, and be happier
you can purchase the smallest size when shopping online and you won't have to worry about it being too small
to be able to shop at cute online shops that only carry smaller sizes (brandy, yesstyle, other asian stores)
to look good while eating, instead of like a fat, greedy pig...
to finally be in control
so you don't feel jealous/sad when you see other people's bodies/thinspo, because THEY'LL be envying YOU
to have your pics/bodychecks put in a thinspo compilation
to finally feel pretty
to take up less space
to be able to wear low rise bottoms
so you can talk about your weight and not feel ashamed
if you actually stick to it and restrict, your appetite/stomach will be a lot smaller once you reach your ugw, so you'll naturally eat less!!
how i manifested (+revised) my dream body ౨ৎ
This is my first post on my new account, though I am NOT new to the law and NOT new to loablr either. This post is specifically about how I manifested my dream body instantly with no technique besides knowing :)
PART ONE - the old story
In the old story, I was so fixated on my body and my weight all of the time, I was tracking my calories and weighing myself and my food obsessively and constantly gaining and losing weight. Back then, my beliefs were that 1) Excess food causes weight gain, 2) If I don't track my food and weigh myself, I will become too fat/skinny, and 3) There is something wrong with my body, and I need to diet/exercise to fix it.
Noticing these beliefs were key to changing the way I viewed food and my body, and therefore changing how I knew food to effect me and how I knew my body to be.
When I was overweight, I knew my body was too big, I knew I was eating too much, I knew excess calories made me gain weight. When I was underweight, I knew I had no appetite, I knew I was too bony, I knew that exercise makes you gain muscle which is why I had none, etc. I had to identify the limiting beliefs that made me know my body was a certain way.
PART TWO - writing the new story
Once I identified the beliefs that were holding me back and kept me from my goals ("I know I eat too much, even if I affirm I'm skinny, I'm still going to gain weight."), I could then change them. I wrote down a list of these beliefs, like I did above, and came up with reversals. For example;
"I overeat, so I will gain weight" -> "Calories aren't even real, so I can eat whatever I want and stay the same weight."
"I eat junk food, so I'll never be skinny" -> "I love how fast my metabolism is, I can eat junk all day and still stay so skinny." or "Junk food is just like other foods. Raspberries can't make me fat so neither can hamburgers."
"I don't exercise enough to be toned" -> "It's crazy how I'm naturally so toned and fit without trying."
The key for me was changing key beliefs that kept me dieting and exercising to lose weight, to sever the tie between calories consumed and weight, and hours exercising and muscles. These are limiting beliefs. We literally create our reality. Not ice cream, not soda and chips, none of that can overcome YOU as a divine creator. It sounds silly when you spell it out like that, doesn't it?
PART THREE - how i did it
Okay, now we understand that the secret is to change the rules of our own reality to allow us to know a higher truth (my higher truth? I am a skinny legend). So how do we put this into practice?
All you have to do is know. You set these rules, so you know they are true, reality is bound to them. You must know you are successful, know that reality is in the 4d, and feel truly satisfied in that realm. You can do this using whatever method you need to, but personally, I just knew deep within me that I was my ideal weight, and that nothing could change that, that is simply the reality, that is simply the way things are. I thought about old pictures I took of myself, and remembered how skinny I looked in them, I thought about the last time I saw my friends and how much littler they said I'd gotten, I thought about the last time I stood on the scale and how it read the exact weight I knew myself to be. And I just knew, deep within me, that was simply how things were.
And the last step, for me, was to feel truly joyful at this realization. To feel satisfied it came into fruition. Without seeking confirmation, because I already KNEW.
And what do you know? Pictures of myself in my phone from weeks ago, they were my ideal body. The girl I saw in the mirror when I stood up from my meditation? She had my ideal body. My clothes? XS and S, all of them. I had revised my ideal body all the way back to the day I bought them. And confirmed this by checking pictures I took in the dressing room.
I'm telling you right now it is possible if you know in your heart you've always had your desire. It's always been fulfilled within you. You make the rules because you are a divine creator. Nothing outside of you can change what you know to be true.
That's all for now ౨ৎ
My confession today i s that life ca be a bitch... i am tired of not losing weight. I have been trying almost everything and failing. Now it keeps going up and m scared.
If anyone knows how to help me out, please reach out and save a soul. This is a terrible way to live🥺🥺🥺 currently 142kgs and i need to go back to at least 90 but i need to weigh around 80 to 85. My dream is 90 for now.
30 Days Challenge
No meat
No sugar
No fast food, just homemade food
No fizzy drinks
Drink 3l of water
More fruits and veggies
More Wholefoods than processed foods