Are you a Sugar Addict?

Dear Fitness Coach,

I am pretty sure I am a sugar addict. Short of admitting myself into some kind of rehab program, I don't know what else to do. As a teen and young adult, my insatiable sweet tooth helped pack 25 pounds on my small frame (I am 5'2), and it was more of a vanity issue back then. Now that I am 46 and 50 pounds heavier, I know it’s turned into a serious health issue. Please help me!

Soured on Sugar


Dear Soured,

You are not alone! Sugar addiction or insulin/carb sensitivity is a very real issue that many adults and even children suffer from. Recent studies have shown that sugar affects brain chemistry in a way that can cause addictive behavior. In one study, it was shown that sugar bingeing can cause withdrawal symptoms and cravings. The behavioral effects are similar to the neurochemical changes in the brain that also occur with addictive drugs. One finding of that study is that eating sugar and sweet-tasting things activate beta endorphin receptor sites in the brain, which are the same receptor sites that are activated by opiates!

So yes, sugar is addictive, and it's dangerous to one's health. Because of its addictive qualities, it is very difficult to give up sugar, but the benefits in improved physical and emotional health make it well worth the work.

Here are some tips to help you overcome the sugar monster:

1. Admit that you're a sugar addict. Just like with any addiction, the first step in overcoming sugar addiction is to accept that you're an addict and to understand the consequences. Sugar addiction can cause metabolic disease, tooth decay, depression and mood swings, to name a few symptoms.

2. Know the benefits of a sugar-free life. Besides reversing all the drawbacks listed above, overcoming sugar addiction helps you lose weight, greatly improve your health, energy and endurance - and makes you look and feel younger and healthier. 

3. Become a "hidden sugar" detective. Start to read labels and know your sugar grams. That flavored yogurt that you think is so good for you may have as much sugar as any choice in the candy aisle!

4. Detox - cold turkey style. Sugar is too addictive to wean yourself off it slowly. Plan ahead, clean out your pantry, and take some time off for withdrawal symptoms to pass. Look for new ways to comfort yourself - like a warm bath and a good book, for example. 

5. Learn to love nature's natural sweeteners. Once you get through the first few days, fruits and other natural foods will start tasting sweeter. Stevia, a naturally sweet herb, can help sweeten food and drinks, but don't go overboard. Your objective is to reduce your taste for super sweet foods and excess use of artificial sweeteners.

6. Make friends with naturally sweet people. If you were a recovering alcoholic, you wouldn't hang out in bars with drunks. So make friends with those who support your sugar-free lifestyle. When eating out, try to dine with healthy people that make healthy food choices.
      
7. Clean sugar out of your body and mind. It takes 3 to 7 days to overcome the physical addiction. But overcoming emotional attachments to sweet comfort foods could take longer.

But the most important thing to remember, above all else, is to forgive yourself: sugar addiction is not a character defect. It's often due to biology, imprinting, long ingrained habits, social pressures, a whole host of other factors – many of which are just not in your control.

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and NETA certified Kettlebell and Group Fitness Instructor.

Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. Estee is the Personal training fitness coach at the Gold's Gym in Tewksbury.