10 Ways to Stop Eating Sugar - Dr. Becky Gillaspy, DC

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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More Videos by Dr. Becky:
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...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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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.

[@beckygillaspy]

Dr. Becky's Free 0,1,2,3 Strategy: www.DrBeckyFitness.com/FREE

[@garygatto3410]

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.😂

[@soniawint2756]

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

[@SchuyFit]

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!

[@swissb64]

Thank you for the timestamps

[@carolbenson6524]

Thanks so much for your summary..appreciate it.

[@reshamyadav5187]

Thanks

[@e815usa]

Thank you! Wish she did this on every video herself without someone else doing it!

[@georginanyirenda4432]

Thanks

[@5MinuteBody]

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 🤓

[@sasino]

@@josie9583 🤯

[@lilysgram5886]

Absolutely true!

[@dmmchugh3714]

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.

[@adriennedunne1748]

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.

[@judycrisenbery2982]

Totally agree!!!

[@5thdimension625]

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

[@ladymacbethofmtensk896]

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.

[@u.twinston2343]

Congratulations and Thank you for the motivation 👍🏾👍🏾

[@carreyperea9856]

for me, flour is hard too cause i love tortillas and making bread!!

[@patriciasalyers9875]

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

[@patriciasalyers9875]

can anyone give me some advice I am desperate

[@eileencarroll6418]

#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.

[@sasino]

Thanks for sharing, I think that's a good strategy for many people

[@SunnyDays00]

If you fast... you get past the hunger.. you get to where hunger is not a factor

[@eileencarroll6418]

@@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.

[@renelassere7585]

❤Love your kind of thinking. Cheers

[@michelerivera2330]

Wow, said perfectly for my brain and cravings. Thanks😊

[@MrKneeV]

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.

[@elainewascher6338]

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.

[@SharonElizabethWhitfield]

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.

[@navigodelaney119]

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. 😅

[@leshaw2dias]

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!!😊

[@CarolDee61]

30 days without added sugar or sweeteners. Starts tomorrow. You're a great example Dr Becky...

[@anntunaley9974]

This was perfect timing. My diet starts tomorrow to lose 60 lbs and stop eating sugar. Thanks

[@judycullen309]

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 !!

[@meon3wheels]

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!!

[@chrissyellem7397]

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.

[@Smackarooge]

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! 💪👌

[@meon3wheels]

@@Smackarooge Me too! I have lost 60 lbs and gotten off of my BP meds. It's all worth it!

[@darleneavitabile6944]

Thank you!! Happy holidays to you and yours!

[@nikstar1313]

Almonds are great and my go to for sugar cravings

[@janebutz5375]

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.

[@helenk5579]

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 !

[@sherrywoodrum7577]

Thanks so much for these helpful ideas!

[@ColemanRG]

Really excellent ideas. I have made notes!!

[@PaulPetrulis]

I’m looking forward to implementing these rules to my food choices - thank you Doc for this advice - Higganum, CT

[@mmck1463]

I just watched the video and it was soooo timely! And it was so helpful! Thank you so much!

[@JudyAngelman]

Great video perfect timing!

[@philliporth2263]

You are the best of the health channels.Thank you.

[@loriwhitney695]

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.

[@zamanaf4778]

OMG you look 100 times better now. Very inspirational. Thank you from Sydney Australia :)

[@cindyfoley1675]

This is perfect timing after all the Christmas goodies everywhere I go. Thanks Dr Becky Happy Healthy New Year to you and Dr. Keith.😊

[@ivonnecastro3569]

Excellent advice! thank you.

[@SJ-ev6by]

Thank you so much for this video-appreciate it.

[@sherylbeamer7189]

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! 💕🥰🪅🎊

[@ivan7dora]

This was very useful, thank you! You actually managed to surprise me with a few new tricks. ☺

[@SoulSpaUniversity]

This has been the best video I’ve seen so far on this -THANK YOU!

[@alfie2885]

Thankyou Dr Becky, great tips and will apply them 😊

[@lovenanickle6769]

Excellent video. I'm going to print out these 10 hints and put them on my refrigerator door.

[@paulkazibacharles]

Very useful and helpful tips. Thank you

[@robertligas250]

Thanks Dr. Becky Hope you and Dr Keith had a Blessed Christmas.

[@ShakeraBeezer-in9gt]

Such a soothing voice and presence , a pleasure to watch and listen❤ thank you for the information 👍🏾

[@belenabella234]

Thnx so much doc Becky, it will help me alot!!! Excellent advises... luv it..

[@garygatto3410]

Thank you very helpful suggestions

[@alicethompson8657]

Thank you Dr Becky, Just what I needed to hear. 💯% true everyword.❤️❤️

[@curiouscat3384]

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!

[@sasino]

The water tip also help me a lot. Whenever I stop eating I fill my stomach with water and keep drinking water all day

[@ranger2316]

Thank you Dr.Becky. All my best to you and Dr. Keith. Be well!

[@getter_done]

I always appreciate your videos Dr Becky. They are always a great reminder that keeps me on track or helps me get back on track. Thank you kindly. Hope you had nice family holiday time. Well wishes Dr Becky, Dr Keith, prayers 🙏 and HAPPY NEW YEAR 🎊 from Canada 🙋🏻‍♀️😀

[@peterpowell6168]

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!

[@lynneenglish7021]

Very helpful tips for my husband and I. thank you!!

[@andreaedwards8644]

Thank you so much Dr Becky. Everything you talk about makes sense and your presentation is wonderful. I will remember these tips.

[@MaggietheSubstituteTeacher]

Thank you. Great info and excellent delivery!

[@jackiefields1607]

Praying for you and Keith!

[@Soo_Blessed]

Thank you Doctor Becky

[@claribelgonzalez7079]

Great video!! Thank you

[@rushrunner7]

Your calmness articulating this helps a lot.

[@Paula-po9kx]

Thank you Dr Becky.

[@shelley6461]

Dr. Becky, You are simply the best. Thank you for doing what you do.

[@fasekaamare4114]

Thanks Dr Becky’s for sharing

[@gaoradikwata7439]

Thanks Dr Becky for this valuable lesson.

[@eimearmaccumhaill7180]

Thank you. I needed this video ❤

[@godspointofview1]

I love how realistic you were very balanced. Even though what works for one may not work for another, it is worth giving it a try.😊

[@leemendoza4685]

Thanks, doctor! I really appreciate your 10 tips!!! I believe that they are very helpful. God richly bless you more and more as you continue to educate people.🙏🥳🥰💖💖💖

[@mjfar-lee9885]

Spot on video, thanks! All of these strategies have worked for me with one exception. (I have to have one bad habit that I need to work on in 2022. 😊)

[@deniseb2571]

Tough time of year but I keep trying! 🎄❄️❄️❄️

[@charlesmorris8791]

Thank you. May God bless you and your loved ones...

[@sixstringmission]

I can across this video after my 4th day ( of 30) sugar free. Your tips are invaluable and make sense to me. I am glad that you addressed artificial sweeteners and I will be giving up my stevia leaf extract henceforth. You are right about the artificial sweeteners. They serve to "keep alive" the memory of sweet foods, which I what I am trying to replace with other more important thoughts.

[@deborahwilson]

Your voice is calming. Thanks for the great tips🎉

[@MsAwesomedawson]

Wonderful & very informative video. I love your style❣️

[@carolbenson6524]

Probably the best video for all of us! I know that the more sugar we eat the more the body craves it because I tried for one whole week to give up sugar and I didn't crave it.

[@hodayadeberzion8874]

Woahh i feel so inspired by this video! Thank you for these tips 🙏 ill try implementing them

[@siantowers1243]

H8 Dr Becky ,I've just found your vlog on cutting down on sugar and found it very useful.I will be watching more of your vlogs as I need to seriously lose weight for health issues which are being supported by my Dr's.

[@soniawint2756]

Thank you for this video

[@zabindhanji]

Thank you for the realistic and easily implementable tips. After watching your video, I immediately added some sea salt to by 64 oz bottle of water. I hadn't known about needing to add electrolytes. Thanks again. Happy New Year.

[@pharmclare]

Thanks for the amazing insights

[@ellen9579]

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!!!!!

[@vanamarkarian]

What’s wrong with him??

[@biondna7984]

I so very much appreciate these tips. I've cut way back on sugar, improved my blood panels, lost weight, gone through some emotional losses, and started to slide back. I'm ready to get back on my happy wagon. Thanks.

[@nancymarwick9764]

Very helpful …thank you

[@opaldurham4818]

Thanks Dr Becky. Great reminder for getting back on track in the New Year. Wishing you and Dr Keith a very Happy New Year. Hope to see Dr Keith in the New Year.🎉🎉🎉

[@Brian-rs4ug]

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.

[@LaCantressa]

Great video. Glad to have discovered your channel.

[@beckygillaspy]

Welcome, LaCantressa!

[@sfviris5582]

Good suggestions! ❤

[@denastever2110]

The best video ever on great advise to move past sugar!! ❤

[@MommaValorie]

Thank you for your thoughtful and kind delivery of this information! Best wishes to you, and sending love to Dr. Keith!

[@lawsonbrinton682]

Hi Valorie , how's your day going with you?

[@functionoflightone]

Thank you for your kindness and compassion around these medical issues. I respect that you are a medical professional, but you bring humanity to the conversation as well. Best to you.

[@henkkylltal]

Still very much addicted to sugar here, but I just want to say that I very much like your way of speaking and presenting. You are a lovely and kind person and I wish you good health and a happy life.

[@lanas.4903]

Love your videos Thank you!

[@josy28xo]

Thank you for your well presented ideas. With those clues it is possible for me to deal with sugar in an appropriate way.

[@chrissyellem7397]

I like the 10 minute time-out. I essentially do this when there is nothing left on the plate. I used to go for 2nds and 3rds in my bad eating days but now I'll have laundry in and will get up from the table and get to work rather than eat. The craving to eat more subsides and I forget about eating because I am busy.

[@NoBody-ht1oh]

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

[@lyncampbell992]

Thank you.

[@paulgdlmx]

Clever lady. Such a wise video.

[@Splenda2021]

Great video thx

[@simply_denise]

Great tips

[@MarianR1111]

These are excellent suggestions. Cutting out sugar entirely just doesn’t work for me. You’re suggestions regarding short term goals is great. I am not overweight, I just don’t like how I feel after I’ve consumed a lot of sugar. But I feel I am really addicted to it. So I am going to implement your suggestions, which I’m confident I can do. Thank you.

[@lisaortiz6859]

Wow!!!! These are great strategies in cutting the cravings out of your life. Thank you for sharing these with us.👍🏼👍🏼👍🏼

[@bryanjaon2550]

Hello how are you doing hope you're safe over there🙌🙌🙌🙌

[@jdavidviewer87]

This is golden wisdom

[@hei7586]

Simple but smart tips!

[@j.a.gutierrez6039]

Your voice is so soothing. I'm quitting sugar for today, I'll worry about tomorrow when it comes. Thanks. ❤

[@SCGNiagara101]

Thank you, good doctor!

[@JanetWhitehead]

Dr Becky, I’ve watched a lot of your videos and I appreciate every one of them. But! I have to say I thought “oh she’s always been fit/thin”. The picture you shared at the beginning of this video… Well let’s just say it’s a HUGE motivator for me. It shows me you practice what you preach. Thanks for being so humble to share. And for your sincerity and passion to share your education and experience with others.

[@doreenfranks203]

Thank you I’ve been a yo-yo dieter all my life so I’m going to try this I’ve tried everything else not worked so fingers crossed I’ll get back to you if it works or not I’ve shared too 😊

[@beverlyabner3307]

Great video

[@ashleybankscoaching]

Tip #4 , yessss so helpful

[@anthonymarino4260]

now I understand more. thanks