How the consumption of sugar affects your weight loss objectives? Everyone Should Know

How the consumption of sugar affects your weight loss objectives? Everyone Should Know

How the consumption of sugar affects your weight loss objectives? Everyone Should Know

Perhaps the most important issue in health and wellness these days is sugar and how to reduce its consumption. For years, the average adult would add a spoonful of sugar here and there to the food, it never seemed like a big problem. But over time, food manufacturers began adding sugar to almost everything in the grocery store, even to foods that are not considered sweet, such as crackers and spaghetti sauce.

Today it is clear that sugar is linked to various diseases and conditions, and is likely to be one of the main culprits related to the increase in obesity and weight gain in all over the world. The information below will provide some background on the sugar debate and suggest ways you can eliminate it forever.

Does Sugar Make You Fat?

Does Sugar Make You Fat?

Obesity has been a hot issue in current years. Approximately 38 percent of adults over the age of 19 in the US. They are obese. Most surprisingly, more than 70 percent of adults over the age of 19 are overweight or obese, suggesting that most people in this country have weight problems.

Just think a bit about these statistics: seven out of 10 adults are overweight or obese. From a public health point of view, effective weight loss programs are important, and it seems that sugar can play a role. Let's look at how sugar is associated with weight gain.

Calories Content of Sugar

One of the first thing with any body weight control program is to consider how much you eat and eliminate? And what is unnecessary? Sugar is one of the main culprits of weight gain, because it contains calories, but not much more in terms of vitamins, minerals or anything else that is good for you. You can find a detailed description of the amount of calories in our guide to calories in sugar, but in general, if you eat more than you need, you will store the additional energy as fat. Some weight loss programs suggest that eating fat is the way to gain fat, but in reality, it does not matter which nutrient you consume in excess; the more you eat, the more you win.

Too Much Sugar Can Lead To Obesity

Too Much Sugar Can Lead To Obesity

Considering the difference between the amount of sugar we should eat and the amount we actually eat, excessive sugar consumption could be one of the key factors in the increase of obesity levels. If the recommended amount of sugar is 150 calories per day maximum and the average adult consumes more than twice this value, perhaps the increase in obese or overweight adults is due to this excess.

If a pound of fat equals about 3,500 calories, and men consume 180 calories (at least) in excess and women consume 230 calories (at least) in excess, this could accumulate over the years. If you perform the calculations on the additional amount men eat, 180 calories of sugar in excess of what is recommended each day, for a total of 365 days in a year, and this equates to approximately 19 pounds of fat per year. Do the same math for women and this equals 24 pounds of fat added every year. Making the calculations, it seems clear how sugar can contribute to obesity.

Cut Sugar To Lose Weight

Cut Sugar To Lose Weight

One of the first rules in any weight loss program is to burn more calories than you eat. This method suggests that for each deficit of 3,500 calories, you lose approximately one pound of fat. This is not a strict formula, but it is a better way to assessment the weight loss. On the contrary, if you eat more than your body needs, you will gain weight. Discovering the balance between the energy that enters and the one that comes out can be a challenge, but reducing the consumption of sugar can be one of the best ways to reduce the excessive consumption of calories.

If you use the figure of 82 grams of sugar consumed by the average adult each day, it should not be surprising that you can lose some weight with just the sugar. Consider this, if you consume a standard 2,000-calorie diet (men or women) every day and immediately eliminate all sources of sugar from your usual food and drink, you would reduce your caloric load by 330 calories each day, assuming that you eat the average of 82 grams of sugar a day. Reducing your caloric load by 330 calories in sugar each day would result in approximately 34 pounds of fat loss each year, or close to three pounds per month.

If you are like many adults and you feel that your diet is impeccable and that sugar is not a problem, consider this, a medium apple contains approximately 19 grams of sugar, a banana has 12 grams, an orange has 17 grams and 1 cup of grapes It has 15 grams. You can realize that sugar is available everywhere, even if you have a healthier food. It is easy to consume the average of 82 grams of sugar per day of fruit alone, but considering a large amount of other foods that contain sugar, it would be easy to consume so much without even touching a chocolate bar.

Cutting Sugar Completely Can Be Challenging

One of the biggest problems in any weight loss plan is to avoid the things that your brain wants. This is where many adults have problems when it comes to reducing sugar in the diet. The brain has a strong desire to get sugar as a way to increase dopamine (known as the happiness hormone), which can be an important sign of sugar addiction. Sugar also provides a rapid burst of energy that also floods the brain with compounds that make you feel euphoric. This desire for euphoria is difficult to overcome, and it is one of the biggest challenges that people have, when they try to eliminate sugar forever.

9 Effective Ways To Reduce Sugar In Your Diet

Now that you have some information on how sugar affects your weight control, some of the names you go through and the difference between natural and added sugars, you'll want to learn about some effective ways to reduce sugar forever. Consider the following tips to help you on your journey to successfully avoid sugar in your daily eating habits.

1. Substitute Sugary Drinks For Water

Substitute Sugary Drinks For Water

It may have a boring flavor when you make this change for the first time, but beverages are the main source of added sugars in the adult diet. Consider drinking your black coffee without sweeteners or sugars and avoid all forms of soft drinks, including those with artificial sweeteners.

2. Take Into Account Sugar Substitutes

Avoiding sugar is something that adults with diets claim to do, and many change to artificial sweeteners as an alternative. While they may be calorie-free, artificial sweeteners and sugar substitutes can be up to 600 times sweeter than normal sugar, which means that your brain thinks you are consuming huge amounts of sugar at the same time. This strategy often leads you to have intense cravings for sugar throughout the day.

3. Avoid Fruit Juices

Avoid Fruit Juices

An orange has a lot of sugar, and a cup of orange juice has the juice of five oranges there, so it has five times the amount of sugar. And that if you do it yourself. The orange juice found in the cartons of the grocery store, even those that say they are not concentrated, is highly processed and many brands have added sugar.

4. Limit Fruits

Limit Fruits

If you are serious about reducing sugar in your diet, you should pay attention to the amount of sugar in the fruit you are eating. The fruit may be healthy for you, but you should limit your consumption to 2 or 3 pieces at most a day, and count that as part of your sugar intake.

5. Avoid jams, jellies, honey or other preserves.

American breakfasts are often sweet, and jams, jellies, and other options are a source of sugar you may not think of.

6. Eat Greek Natural Yogurt

Eat Greek Natural Yogurt

You may be surprised that yogurt is a common source of added sugar, sometimes up to 30 or 40 grams per serving! Choose simple Greek yogurt, which only contains natural sugars in dairy products and no added sugars. Be sure to read the food label to double check.

7. Consider The Sweet Defeat

Consider The Sweet Defeat

One surprising way to reduce sugar consumption and combat some of the associated sugar cravings is to consider getting some help. Sweet Defeat is a product that helps fight sugar cravings so you can eliminate it from your diet effectively. It comes as a pill and contains only five ingredients: gymnema, zinc, peppermint, sorbitol and spirulina. Gymnema and zinc work together to temporarily block receptors of sweet taste in the mouth, so you cannot taste the sweetness. The pill works in a few seconds and is clinically proven to stop cravings. Consider taking a look at Sweet Defeat if you really want to quit smoking.

8. Get Used To Reading Store Labels

Get Used To Reading Store Labels

Even if the list of ingredients in your favorite foods does not specifically include "sugar" as an ingredient, there is still the possibility that you may have a high sugar content under the veil of a different name. There are at least 60 other names for sugar, the most common being corn syrup with a high fructose content.

9. Know The Difference Between Natural And Added Sugar

 Know The Difference Between Natural And Added Sugar

Not all sugar is created equal, and it is important to know the difference between natural and added sugar. While it may be difficult to avoid all forms of natural sugar, avoiding the added sugars that are refined or processed may be a realistic goal to strive for.

Useful Tips For Losing Weight

If you have ever been on a diet plan just to see it work briefly and then go south from there, you should consider a lifestyle change to make your plan more effective. Consider the following tips as some of the most effective ways to increase your trip to lose weight, so that your previous frustrations become successful.

Adjust Your Exercise Routine

One way to increase your weight loss success is to adjust your exercise routine. Many adults go to the gym, perform an infinite amount of cardiovascular exercises day after day, only to see minimal results. There are a couple of reasons for this. First, the intensity of your cardio may not be high enough. Consider training at high intensity intervals (HIIT) to obtain better results. Second, add a resistance training program (for example, lifting weights) that helps build muscle. Muscles burn more energy than fat, so this will help you lose weight. Changing your workouts to include high intensity interval training, as well as resistance training, is an excellent way to increase your metabolism and add lean muscle mass.

Avoid Long Sitting Periods

One of the biggest problems with weight loss is that adults do everything possible in the gym, only to lose all the benefits directly afterwards. Studies have shown that sitting for long periods of time can lead to weight gain, suggesting that changing this habit can help you achieve your weight loss goals. Avoid sitting for more than 30-60 minutes at a time throughout the day to get better results. Taking breaks to stand can help circulate your blood, and increases your heart rate and metabolism enough so that your body is not in continuous fat storage mode.

Take Into Account Alcohol

Another factor that adults should observe when trying to lose weight is alcohol consumption. Alcohol may have some health benefits, but its consumption can often lead to increased fat production as well as inflammation. Consider eliminating alcohol from your diet every time you are looking to lose weight and only take amounts that current health guidelines suggest you consume.

Make A Habit Of Walking

An effective way to control your body weight is to walk briskly after each meal. Research has shown that brisk walking after a meal for approximately 15 to 45 minutes can lead to an improvement in overall glycemic control in older adults. An improvement in glycemic control could cause a better use of insulin, which could lead to a reduction of fat in your body. Consider a brisk walk a habit after each meal and you can see great benefits in both weight and mood.

Conclusion: 

Sugar consumption is linked to a series of health concerns. Perhaps the most worrisome is obesity. Obesity is a very communal issue in the United States. In US, seven out of ten adults are overweight or obese. And sugar plays an important role in this statistic.

The average American consumes twice as much sugar as recommended. That excess sugar adds about 330 calories per day, which means that the average adult could be earning about 20 pounds per year simply by eating too much sugar. The consumption of sugar is probably an important element that contributes to obesity levels in this country.

Consider finding healthy ways to reduce the sugar in your life to help you lose weight. If you find that the simple tips listed above on how to reduce sugar consumption is not enough, and if you find it hard to fight sugar cravings, consider getting help from Sweet Defeat to increase your success.