Hi, I'm new here so it's all confusing atm, basically I need to lose 4 stone but my big struggle is I don't exercise (have bad anxiety) and I snack on ALOT of chocolate! Any healthy alternatives? Or anybody managed to quit chocolate? x
Snacking!: Hi, I'm new here so it's all... - Weight Loss NHS
i think i remember watching something that said depending on how much you drink diet is just as bad for weightloss. I think it was Secret Eaters. suppose everything in moderation
something to do with the way it reacts with the body to store fat i think but you have to drink a lot. Like a few cans or 2l+ it was a while ago. I dont like diet so its just pure sugar for me not that we drink a lot.
I think that is fine. I need to try cut sugar in tea which i can do but just prefer the sweet taste. Not a fan of water myself unless it is bottled but that can be pretty expensive. do you think weak squash would be and ok substitute as well a an infusion bottle.
Go for infusion water. Just add some cucumber, or mint, i you like sweet maybe strawberry, but don't add too much
Try also calculating how much sugar you drink in those cokes per week. Make yourself a challenge, and check how much sugar is in 1 can, note every time you drink a coke, then calculate how much sugar you drink per week. Now, take a bowl and place plain sugar that is equivalent of it in transparent bowl (or other dish). It can be really eye-opening.
While trying to reduce coke, think of increaae water, e.g. 1 cup more per week.
i have a 500ml bottle coke a week at dog training as i sometimes dont have time for dinner and need the suger. unstable suger for years but not diabetic. it is just the taste of tap water. Hate it and im in scotland, we have good water lol hece the squash. i drink it weak tho. but will give the water thing another do
my spelling sucks today. has been an issue for a couple of weeks.
You can try drink at least 2 cups of water per day, and increase it every few days or every week by 1 cup. Probably it will slowly exchange coke, and naturally limit coke consumption, as you will be too full to drink it
Concentrate on water (can be infused), not on limiting coke - it will come slowly, gradually, and more permanently I used to hate plain water, now I'm drinking approx. 0.75-1.5L per day, if it's hot much more.
I recently read the abstract of medical research which concluded that people on anti-depressants were just as likely to lose weight on a calorie-controlled intake as those not on meds. Hope that helps. Also the Happiness posts on here could be helpful to you? Don't rush at it, your body will slowly adjust to living without chocolate. I am eating far less sugar than I was 4 weeks ago, and now a teaspoon on stewed fruit is enough for me. Could you exercise at home? All the best,
Welcome to the weight loss froum.
I don't have chocolate as it was never what I craved, mine was savoury snack. Why not start by cutting it down to a once a week treat but a small bar then slowly stop having it.
Take a look at the Welcome Newbie post in the Pinned post section at the right hand side or at the bottom if your on a mobile. Have a look at the nhs 12 week plan, many members have had success following this plan. Use the BMI checker to work out your daily calorie allowance.
Have a look at the Daily Diary which you can find on the Home page in Events. It is where all the members are sharing their daily plans on what they are eating and any exercise they are doing. This thread will give you some ideas on how to start.
Below the Pinned posts are the Topics where members share a range of weight related subjects.
Take your measurements at the start together with a photo so you can see the changes on the days the scales don't move.
We have daily weigh ins so why not come along and join us today. You can find the weigh ins on the Home page in the Events section on the right. Just click on the post in Events and record your start weight and any loss/gain or maintain for the week.
To get the most of the forum be active, share tips, recipes and experiences. Read some of the posts they are very motivating.
Have a good first week.
If your glycogen becomes depleted you will find it harder to fight the addiction of sugar. MRI scans prove that sugar erodes the same pleasure centres of the brain that other addictive substances do. In fact a study of rats addicted to cocaine found that 93% chose sugar instead of cocaine when given the choice.
Eat carbs that don't cause a sharp rise in insulin levels (mostly vegetables), but only about 500 kcal per day to replenish glycogen. Get most energy from natural fat. Regaining control of your hormones in this way is likely to have a beneficial effect on anxiety too.
In the short-term you might use glucose instead of table sugar, but aim to wean yourself off this too.
Instead of chocolate, (whipped) double cream, cheese or whole-yoghurt give the mouth-feel without the added sugar.
Not provided you don't eat too many calories, which you are less likely to do because natural fat doesn't increase your insulin anywhere near as much as protein or carbohydrate, so your blood sugars stay comparatively even.
The latest scientific research shows that full-fat dairy is protective against heart disease if anything. Saturated fat raises the good cholesterol as well as LDL. The small harmful VLDL comes from too much carbohydrate consumption.
With regard to cancer, natural fat is relatively inert, with carbohydrate carrying about twice the risk of protein.
Your welcome. You could also try having an alternative, like almonds, I know they don't taste of chocolate, but they are crunchy which I now find more satisfying 20g = 120 calories and yes I know some small chocolate bars have the same amount, but the difference is almonds are good for you. Also a teaspoon full of peanut butter is tasty and feels like a treat, if you like it and is also a good fat to eat. Can't remember the calories of the top of my head though. You don't have to stop the chocolate completely if you don't want to. To start with try every other day without any and gradually build it up.
You can do it, I have also suffered with depression and anxiety but have now got it under control by understanding myself. I have used self meditation tapes to help me relax and I found having a bottle of water with me all the time and taking sips when I was anxious helped, as does sucking a polo, I have no idea why, but it works for me. You just have to find what works for you. It didn't happen over night but with persistence I have all but beaten it. I do still get periods of time when I feel down and I won't say I never feel anxious, but I recognise the signs now and can almost stop it in its track. There is a very good challenge on the forum here called the 'happiness challenge', it can be hard work but I would fully recommend having a go. Take a look at it and see what you think. If your interested either look down through the newsfeed, I think the picture is of Giraffes or I will put a link for you.
I was a chocolate addict, I still struggle to say 'no' to it. At home I have only 100% dark chocolate that I leant to like. I went cold turkey for all sugar few times for couple o days up to a week, which reseted my taste, so I can feel sweet in different kind of food. Not only those packed with sugar and milk chocolate. Over last year, I became lactose-intollerant, which helped my transition.
My perfect snack: apple with peanut butter (without any addittions, I think it's 98% peanuts, or plain pekans or cashew nuts. I am now checking fennel, just cut it and eat it, maybe a little hummus as topping. Not to feel deprived I allow myself to eat up to 2 biscuits per day, the less the better, and now I don't need it every day I am very proud of it. I tend to buy the healthier biscuits, not so packed with saturated fats and sugars (just by label comparison).
If I really crave chocolate, I eat the super dark one. I suprisingly discovered that my chocolate craving can be silenec by can o tuna in spring water. Yeap, I know how ridiculous it sounds.
And I increase my protein consumption. I add marinated tofu, or steammed edamame, feta cheese, or can of tuna to my lunch salads. And it is working
So more protein and healthy fats
Regarding exercises, maybe you could walk more? Do you count your steps? There arw many feee apps to do so, or cheap watches on ebay. For 1 week, just check how many you usually do, and then just try to increase it slowly, maybe 500-1000 more per week, so you have 8000-10000 per day.
I don't know your condition, but on couch to 5k (C25K) NHS programme are many people with many different kind of health condition. Ask your doctor and maybe ask there on forum
All the best!
Hi, sorry I know my reply is nearly two months too late but I thought I'd share what I do. I suffer from anxiety so I don't go out either. What I have managed to do is buy little bits of equipment here and there to build myself a small workout routine. I have bought myself an aerobic stepping block, a second-hand exercise bike (£15 from a Facebook buy and sell group) and my mum kindly bought me a yoga mat. I only exercise now when I can and I try to at least do it three times a week and I do 30-minute sessions following youtube videos.
In regards to chocolate, I allow myself one bar at the weekend as a reward for making it through the week. I treasure that bar of chocolate and I make sure to enjoy it. I have also found that frozen yoghurt or a yoghurt pot of any kind acts as an evening treat for myself and it kicks those sugar cravings in the butt.
Hope this helps