Is Too Much Sugar Ruining Your Weight Loss Goals?

Are you having a hard time cutting down on sugar intake? Here are some ways to help decrease sugar consumption in your diet plan.

Are you having a hard time cutting down on sugar intake? Here are some ways to help decrease sugar consumption in your diet plan.

Is Too Much Sugar Ruining Your Weight Loss Goals?

Is Sugar Bad for You?

Sugar is a huge component of the processed American diet and can be found in many foods we consume on a regular basis, even when trying to eat a healthy, well balanced diet.  Yet many Americans don’t know how much they should be eating for weight loss and whether or not sugar consumption is bad for you.  If you are trying to lose weight, watching your sugar intake can be very important and certainly can affect your overall success in your weight loss goals. Although some sugar is ok to consume in moderation, excess sugar intake can be linked to weight gain, heart disease, fatty liver disease, diabetes, cause acne, increase your risk of cancer and more (Healthline).  In general, when you are trying to lose weight and reach your goals, it is a good idea to be watching sugar intake and try to eat as much low sugar foods as possible. 

How Much Sugar is Too Much?

Is Too Much Sugar Ruining Your Weight Loss Goals?

According to the American Heart Association, American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women, and American kids consume 81 grams per day, equaling over 65 pounds of added sugar per year.  All of this excess sugar is leading to many different health problems, as well as causing unnecessary weight gain in many American adults.  In order to succeed in your diet and weight loss plan, you need to know how much sugar is too much.  Once you are informed you can plan accordingly and work to decrease your sugar intake.  The American Heart Association reports that men should consume no more than 9 teaspoons of sugar, which equals 36 grams or 150 calories.  Women should consume no more than 6 teaspoons of sugar, which equals 25 grams or 100 calories in their daily diets.  With the average adult consuming approximately 77 grams of sugar per day, a major overhaul needs to take place to get even close to those recommended numbers.  

Is it ok to Eat Fruit?

Is Too Much Sugar Ruining Your Weight Loss Goals?

Fruits are technically healthier sources of sugar because they come from natural sources.  According to Medical New Today, “fruit tends to contain less sugar than sweetened foods.  Almost everyone, including people with diabetes, could benefit from eating more fruit.  This is due to the combination of vitamins, minerals, phytochemicals, and water it provides.  Fruit contains two types of sugar: fructose and glucose.  The proportions of each vary, but most fruits are about half glucose and half fructose.  Glucose raises blood sugar, so the body must use insulin to metabolize it.  Fructose does not raise blood sugar.  Instead, the liver breaks it down”.  If you are trying to decide what to eat, always opt for whole fruits versus a processed counterpart.  The health benefits and nutrient components in fruit provide necessary nutrients to your diet and weight loss plan.  It is important to note that fruits still contain some sugars and calories so they need to be tracked and incorporated into your diet accordingly—you can get too much of a good thing. 

Are Artificial Sweeteners Better than Sugar?

Is Too Much Sugar Ruining Your Weight Loss Goals?

Artificial sweeteners are used in many foods that are marketed as diet foods, because they cut down on the sugar content in the food and can be helpful when trying to eat a lower calorie diet.  There are pros and cons to consumption of artificial sweeteners, as with any foods.  Artificial sweeteners for the most part do not contribute to tooth decay and generally don’t affect blood sugar levels.  But there are some critics who claim artificial sweeteners could increase chances of cancer, and there are studies that show individuals can ingest more than recommended because they might not feel as satiated with sugar substitutes than real sugar (Mayo Clinic).  Whether you choose to use artificial sweeteners as part of your diet plan or not, make sure you educate yourself on the type of sweetener and any potential side effects.

Sneaky Sources of Added Sugar

Is Too Much Sugar Ruining Your Weight Loss Goals?

Most people are aware that desserts, sweet treats and sodas are pretty obvious sources of sugar.  But for those on a weight loss plan, it can be shocking to find out that even when they cut out added sugars, they are still consuming way more than the recommended daily intake.  This is because even many savory foods have loads of sugar.  The sources may surprise you, but here are some examples of foods with the highest “surprise” amounts of sugar:

Barbeque Sauce-12 grams

Marinara/Spaghetti Sauce-10 grams 

Non Dairy milks (like almond milk)-15 grams

Baked Beans-10 grams

Peanut Butter-6 grams

Salad Dressing-15 grams

(The above examples are approximations, as brands can vary.  Always check your labels before buying).  As you see above, the sugars can add up quickly, even in these “savory” foods, which can really hinder success in your diet plan.  Many companies are beginning to come out with lower sugar options, so take some extra time to read through labels before you make a decision on which item to purchase.

How to Reduce Your Sugar Intake

Is Too Much Sugar Ruining Your Weight Loss Goals?

If you are like many Americans, you could benefit from decreasing your daily sugar intake.  Some simple swaps can help you lower your overall daily sugar count:

1.     Drink unsweetened soda water instead of drinking sodas, juices and energy drinks.

2.     Choose plain unsweetened yogurt and add berries instead of the added sugar options.

3.     Drink your coffee black or with no sugar added creamers or milks.

4.     Make your own salad dressing with olive oil and vinegar instead of store bought options with added sugars.

5.     Buy no sugar added oats and sweeten with fruit instead of sugary store bought options. 

As a rule of thumb, it is always best to cook with whole foods in the home instead of with a higher sugar/fat processed option.  Using lean meats, fresh fruits and vegetables and whole grains will help you reach your health and weight loss goals faster, as well as keep the weight off for good.  If you struggle with sugar cravings and need some tips, check out our blog post on how to kick a sugar habit for good.  We also recommend tracking your daily food intake because you will always make better choices with more awareness of your foods.  There are many apps available that can make food journaling easier and help you make wise choices.  As always, we recommend you step on your SureFiz scale daily to track your weight loss progress and to keep you on the right track to reaching your weight loss goals.  We are here to help you along every step of your weight loss journey.  Follow our social media accounts for more diet tips, workout advice and healthy recipe ideas.

How to Beat Sugar Cravings to Lose Weight

Eating too many sugary sweets can wreak havoc on a weight loss program. Here are some helpful tips to keep sugar cravings away to lose more weight.

Eating too many sugary sweets can wreak havoc on success in a weight loss program.  Here are some tips to keep sugar cravings away and lose more weight.

How to Beat Sugar Cravings and Lose More Weight

Do you find yourself trying to eat healthy, then running to the pantry for a sugary treat by mid afternoon?  No matter how hard you try to avoid sugar and sweet treats, temptations are everywhere.  In order to reach your weight loss goals and keep the weight off, you need to keep the sugar cravings in check.  While a sweet treat or random indulgence is not likely to completely derail your diet plan, regular treats and sugar binges will leave you struggling to lose the weight and keep it off for good.  

Why does sugar affect us in this way?

Sugar cravings and the feeling of needing a sugar fix begins in the brain.  According to nutritionist Gaby Vaca-Flores, The three main parts of the brain that control cravings and habits are the hippocampus, caudate nucleus, and the insula.  The hippocampus controls memory, motivations and emotion, which in regards to sugar helps to remind you how eating sugar makes you feel, and can encourage you to continue to seek those feelings again by returning to eat more sugar.  The caudate nucleus helps to form and sustain habits.  So if you reach for a sugary snack at the same time each day or always associate it with a certain behavior, likely the caudate nucleus is helping with this motivation.  The insula connects emotional responses to the experiences and feelings of eating sugar, which can be a driving factor in trying to fulfill emotional needs based on how sugar makes you feel.  So when you feel out of control and unable to say no to a sugar temptation, you aren’t alone and the science supports your feelings.

How to Beat Sugar Cravings and Lose More Weight

How to Curb Sugar Cravings

Armed with this knowledge about the brain and its effects on your cravings, you can recognize and resist when you feel a craving coming on.  Resisting temptation and reserving treats for special occasions will help you with long term success in reaching your weight loss goals. Here are some ideas to curb cravings and overcome the urge to eat sugar.

1. Eat a healthy, well balanced diet: Getting a vital balance of macronutrients (carbohydrates, protein and fats) along with healthy fruits and vegetables is not just important for your diet and weight loss program. It will also help your body remain in balance and reduce sugar cravings.  It can also help to break up meals and eat more regularly throughout the day to prevent blood sugar spikes and crashes.  When blood sugar is low, the body will want a quick form of fuel to get back into balance and this is often in the form of simple carbohydrates, or sugar.  So if you find yourself craving sugar more when you are really hungry, you need to focus on keeping your body fueled with the right nutrients to prevent the craving in the first place.  (webmd)

2. Get enough rest:  Lack of sleep will also affect sugar cravings.  If you are feeling exhausted throughout the day, the brain will tell you to reach for something quick for energy, and again you will likely reach for a simple carbohydrate or sugary treat to supply that sugar rush, or boost of energy.  Another thing to keep in mind is that when you are tired, your decision making skills are weakened and you are much more likely to reach for a donut during your morning meeting rather than saying “no, thank you”.  Getting enough sleep keeps your mind sharp and your energy levels naturally up, so you won’t be as likely to feel the need to supplement with sugar. (healthline)

3. Exercise: A healthy exercise routine is also an important habit for long term success in a weight loss plan, but it can help curb sugar cravings as well. Getting regular exercise helps boost energy, release endorphins and promote feelings of success.  All of these factors will keep you motivated to stay on your diet plan and choose healthier habits.  Something as simple as going for a walk or running a few sets of stairs can also keep your mind off a craving, keeping you from giving in.

4. Don’t have sugar in the house: Personal trainer Jenn Ryan says this is her number one advice to clients who struggle with sugar cravings.  When you have your house stocked with easy to grab treats and sweets, you are making it way too easy to give into temptation when it arises.  You are much more likely to give in to a craving if you have sugar in the house.  If you have to get into the car, drive to the store, get out and purchase sweets, you are much less likely to go through with it.

How to Beat Sugar Cravings and Lose More Weight

Healthier Options

If you are truly craving sugar and need to eat something sweet, there are a few simple “swaps” recommended from webmd.  They can help you feel satiated and full, yet providing your body with nutrients it needs and even helping prevent some future cravings.

  • Give in a little-Too much restriction in dieting can lead to disastrous binges later on.  If you allow your body a small indulgence, such as a piece of chocolate or small cookie, you can feel satisfied without derailing your weight loss results.  Just remember to limit yourself, if you are likely to binge you want to keep sugar stashes in hard to reach places so you can eat in moderation.
  • Replace milk chocolate with dark chocolate, higher amounts of cocoa means less sugar
  • Eat healthy fruits-berries, bananas, apples and grapes all have natural sugars and nutrients that your body can use.  
  • Combine sugary treats with protein or high fiber carbohydrates: this will help the body feel full and balance any blood sugar spikes and crashes.  Examples are almonds with some chocolate chips, banana and peanut butter, or trail mixes.  

How to Beat Sugar Cravings and Lose More Weight

Crushing your sugar cravings doesn’t have to be impossible by following some of this advice.  It may not happen overnight, so be patient with yourself and continue trying.  We at SureFiz are with you on this journey and support you.  Check out our other blogs for health and fitness advice, workout tips and many other stories to help you achieve the weight loss success you are working for.  We also have our experts forum to help answer your toughest weight loss and exercise questions.  Stay strong, motivated and committed–you will achieve your goals!