This article first appeared on https://www.sweetdefeat.com/blog/sugar-and-weight-loss/

Perhaps the biggest topic in health and wellness these days is sugar and how to cut back on consuming it. For ages, the average adult would add a spoonful of sugar here and there to food— it never seemed like a big deal. But over time, food manufacturers started adding sugar to just about everything in the grocery store, even foods that you don’t think of as sweet, like crackers and spaghetti sauce.

Today it’s clear that  sugar is linked to various illnesses and conditions, and it is likely a major culprit connected to the rise in obesity and weight gain in this country. The information below will  give some background on the sugar debate and suggest ways in which you can cut it out for good.

Does Sugar Make You Fat?

Obesity has been a hot topic in recent years, and with good reason. Roughly 38 percent of adults over the age of 19 in the U.S. are obese. What’s more staggering is that 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 about these statistics a bit: seven out of every 10 adults are overweight or obese. From a public health standpoint, effective weight loss programs are important, and it seems that sugar may play a role. Let’s take a look at how sugar is associated with weight gain.

Sugar’s Calorie Content

One of the first things with any body weight management program is to consider how much you eat and to cut out whatever is unnecessary. Sugar is a major culprit in weight gain since it contains calories, but not much else in the way of vitamins, minerals, or anything else that’s good for you. You can find a detailed description of the amount of calories in our calories in sugar guide, but overall, if you eat more than what you need, you will store the extra energy as fat. Some weight loss programs suggest that eating fat is the path to gaining fat, but in reality, it does not matter what nutrient you over consume; the more you eat, the more you gain.

Excess Sugar May Lead to Obesity

Considering the difference between how much sugar we should be eating  and how much we’re actually eating, that excess sugar consumption might be one of the key factors in the rise in obesity levels in this country. If the recommended amount of sugar is at most 150 calories each day and the average adult is consuming more than double this value, perhaps the increase in overweight or obese adults is caused by this excess.

If a pound of fat equates to roughly 3,500 calories, and men consume 180 calories (at least) in excess and women consume 230 calories (at least) in excess, this could add up over the years. If you do the math on the extra amount men eat, 180 calories of sugar in excess from what is recommended each day, for a total of 365 days over an entire year, and this amounts to about 19 pounds of fat per year. Do the same math for women and this equates to 24 pounds of fat added each year. Doing the math, it seems clear  how sugar can contribute to obesity across the nation.

Cutting Sugar to Lose Weight

One of the first rules in any weight loss program is to burn more calories than what you eat. This method suggests that for every 3,500 calorie deficit, you lose roughly one pound of fat. This is not an exact science, but it is a good way to estimate weight loss. In contrast, if you eat more than what your body needs, then you will gain weight. Figuring out the balance between the energy in and the  energy out can be a challenge, but cutting sugar may be one of the best ways to reduce your excessive caloric intake.

If you use the figure of 82 grams of sugar consumed by the average adult each day, it should be no surprise that you could lose some serious weight from sugar alone. Consider this: if you eat a standard 2,000 calorie diet (men or women) each day and you immediately cut all sources of sugar from your usual food and drink, you would reduce your caloric load by 330 calories each day, assuming you eat the average of 82 grams of sugar each day. Reducing your caloric load by 330 calories in sugar each day would translate to about 34 pounds of fat loss each year, or close to three pounds per month.

If you are like many adults out there and you feel your diet is impeccable and that sugar is not an issue, consider this: one medium apple contains about 19 grams of sugar, a banana has 12 grams, one orange has 17 grams, and 1 cup of grapes has 15 grams. You can see that sugar is everywhere, even if you have a healthy diet. It is easy to hit the average 82 grams of sugar each day from fruits alone, but considering a plethora of other foods have sugar in them, it would be easy to consume this much without even touching a candy bar.

Cutting out Sugar Completely Can Be Challenging

One of the biggest issues in any weight loss plan is avoiding things that your brain wants. This is where many adults have issues when it comes to cutting sugar from the diet. The brain has a strong desire to obtain sugar as a way to boost dopamine (known as the happiness hormone), which can be a major sign of sugar addiction. Sugar also provides a quick burst of energy that also floods the brain with compounds that make you feel euphoric. This craving for euphoria is hard to defeat, and it is one of the biggest challenges people have when they’re trying to cut out sugar for good.

9 Effective Ways to Cut Sugar From Your Diet

Now that you have some information on how sugar impacts your weight management, some of the names that it goes by, and the difference between natural and added sugars, you will want to learn about some effective ways to cut sugar out for good. Consider the following tips to aid in your journey to successfully avoid sugar in your daily eating habits.

1.  Substitute sugary beverages for water.

It may taste  boring when you first make this switch, but beverages are the primary source of added sugars in the adult diet. Consider drinking your coffee black without sweetener or sugars and avoid all forms of soda, including ones with artificial sweeteners.

2.  Be mindful of sugar substitutes.

Avoiding sugar is something that adults on diets aim to do,  and many switch 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 regular sugar, which means your brain thinks you are consuming enormous amounts of sugar at one time. This strategy often leads to you having intense sugar cravings throughout the day.

3.  Avoid fruit juices.

An orange has plenty of sugar, and a cup of orange juice has the juice of five oranges in there—so it has five times the amount of sugar.  And that’s if you make the juice yourself. Orange juice found in cartons in the grocery store—even the ones that say they’re not from concentrate— are highly processed, and many brands have added sugar.

4.  Limit fruit.

If you are serious about cutting sugar from your diet, you should pay attention to how much sugar is in the fruit you’re eating. Fruit can be healthy for you, but you need to limit your intake to 2-3 pieces at most a day—and count that as part of your sugar consumption.

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

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

6.  Eat plain Greek yogurt.

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

7.  Consider products that help lessen sugar cravings.

One amazing way to cut back on sugar and to fight some of the associated sugar cravings is to consider getting a little help. There are products such as lozenges that help fight sugar cravings so that you can effectively eliminate it from your diet.

8. Get used to reading grocery labels.

Even if the ingredient list on your favorite food items doesn’t specifically list “sugar” as an ingredient, there’s still a chance that it could have a high sugar content under the veil of a different name. There are at least 60 other names for sugar out there, with the most common being high fructose corn syrup.

9. Know the difference between natural and added sugar.

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

Helpful Weight Loss Tips

If you have ever been on a diet plan only to see it work briefly and then go south from there, then you should consider a lifestyle change to make your plan more effective. Consider the tips below as some of the most effective ways to boost your weight loss journey so that your previous frustrations turn into successes.

Adjust your exercise routine.

One way to boost your weight loss success is to adjust your exercise routine. Many adults hit the gym, perform endless amount of cardio exercise day after day, only to see minimal results. There are a couple of reasons for this. First, your cardio intensity may not be high enough. Consider high-intensity interval training (HIIT) for better results. Second, add a resistance training program—lifting weights, for example—which will help build muscle. Muscle burns more energy than fat, so this will help with weight loss. Changing your workouts to include high intensity interval training as well as resistance training is a great way to boost your metabolism and add lean muscle mass.

Avoid long periods of sitting.

One of the biggest issues with weight loss is that adults go all-out at the gym, only to lose all of the benefits directly afterwards. Studies have shown that sitting for long periods of time can lead to weight gain, suggesting that changing this  habit may help with n your weight loss goals. Avoid sitting for longer than 30-60 minutes at a time throughout the day for best results. Taking standing breaks can help to circulate your blood, and it increases your heart rate and metabolism just enough to where your body is not in continuous fat storage mode.

Be mindful of alcohol.

Another factor that adults should watch when attempting to lose weight is alcohol consumption. Alcohol may have some health benefits, but consuming it often can lead to increased fat production as well as inflammation. Consider cutting alcohol from your diet any time you are looking to lose weight and only drink amounts that current health guidelines suggest you consume.

Make a Habit of Walking.

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

Bottom Line

Sugar consumption is linked to a number of health concerns. Perhaps the most concerning one is obesity. Obesity is a highly prevalent issue in the U.S.: seven out of every 10 adults are overweight or obese. And  sugar plays a major role in this statistic.

The average American consumes twice as much sugar as what’s recommended. That excess sugar adds up to about 330 calories each day, which means the average adult could be gaining close to 20 pounds a year simply from eating too much sugar. Sugar consumption is likely a major element contributing to obesity levels in this country.

Consider finding healthy ways to cut sugar from your life to help you lose weight.

At the time of eating a nice dessert, we are always looking for delicious options that do not have a high energy value. We always choose for desserts made with chemical compounds that can affect our health if we frequently consume. Fortunately, you can find a wide variety of desserts which are nutritives, healthy and delicious as are the fruits. The fruits are not only excellent snacks but also help us to be healthy and strong. If you want to know what are the healthiest fruits that have nothing to envy to a sugary dessert, keep reading.

Blueberries.

Blueberries are very tasty small fruits and rich in antioxidants, therefore, their consumption is highly recommended to prevent mental illnesses such as Alzheimer’s disease, the Parkison, and in addition to that, these are the perfect ingredient for cakes, ice creams and juices.

Oranges.

These citrus fruits are rich in fiber, vitamin C, folate and potassium, in addition to that, its characteristic and pleasant flavor make them the favorite ingredient of many desserts around the world. Between its properties we should know that it reduces the levels of triglycerides and cholesterol in the blood, it also helps to prevent different diseases due to its antioxidant properties.

Apples.

Apples are the protagonists of a huge variety of desserts such as cakes, cupcakes,and we can even find salads that contain apple slices. These fruits are characterized by a low calorie level and flavonoids that help to oxygenate the blood avoiding the appearance of diabetes and asthma, in addition, it possesses the ability to clean the teeth and eliminate parasites and toxins in the body.

Bananas.

Bananas are very appreciated in different cultures for thousands of years by its characteristic taste and gastronomic versatility. These are a source of folate, vitamin B, sodium and potassium, which help to strengthen the muscles and bones.

Kiwis.

These citrus fruits have a low calorie content, a large amount of fiber and are rich in vitamin C, vitamin E, magnesium, and potassium so it is the perfect dessert to keep bones, cartilage, teeth and healthy gums. It also has antioxidant properties that can decrease triglycerides in the blood. It can be eaten raw or as an ingredient in cakes and salads.

Grapes.

The grapes can be eaten alone or as supplements to many desserts. The benefits of the wonderful grapes are many because they are an important source of manganese and resveratrol which consist of antioxidants, which help to prevent heart disease, regulates blood pressure and reduces the formation of blood clots in addition to help stop the progression of the cancer of breast, colon, and stomach.

Do you like good food? Do you love to cook? There is a high likelihood that several people would answer the first question with a yes and that the second question will get quite fewer affirmative answers. It’s the same everywhere in the world. Nobody wants to miss out on eating sumptuous meals. But if you ask any of them to prepare something as good as they would like, most would make excuses.

The kitchen can be a very exciting place and cooking feels just as exciting. All you need is the desire to experiment. Many people grow with the desire to experiment some of their ideas of trying different dishes. They think that the greatest art is cooking and that it can be introduced well into any area of their lives. There is nothing that can stop them once there are a number of dishes to try. The aroma which their kitchen produces to them is just as pleasant as the wonderful inebriation they need to cook the meals. This makes the whole cooking process as wonderful as the eating itself does.

You can make cooking more enjoyable instead of it being a boring and mundane process which you get involved in every day.

One of the ways to do this is that you must put your heart to it and get completely immersed in it. You can enjoy the cooking process more when you cook with others who are like you too. By doing this, two or more people can share more cooking ideas and processes and also talk to themselves. The whole process of cooking with others gives a feeling of pleasure.

Cooking different or new recipes is another fantastic way to have fun while cooking. Let me create a picture to explain what I mean, try to read the instructions and recipes from a guide and do something similar, (not exactly what is in the paper). It is this twist from what we see in the book that makes the difference and beauty of cooking. Most of us have prepared sumptuous and extraordinary delicacies by preparing something different from what we see in guides.

When you’re going to cook, do so while playing soft music from your player. Experienced cooks will tell you how magical this is. You can get tracks from your favorite band or musician, just add something soft under the background.

Check the internet for different local and continental cuisines, and attempt to cook them. It is this challenge that makes cooking pleasurable. You can check YouTube for videos on how to prepare these dishes so you’d have a guide for assistance.

Another thing that is very important is to know first what it is that attracts you to cooking. When you know what attracts you to cooking, then find a way to satisfy your urge to create it.

One of the things that make cooking great is that homemade food is generally cholesterol and fat-free, so when you cook, you know you are cooking and eating healthy food.

These little tips should be enough to make cooking fun for you. You can add more challenges as you feel appropriate to stretch yourself.

If you have other ideas, you can share with us using the comment area below.