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  • Writer's pictureAsna I.

The Impact of Sugar on Your Weight and How to Imply Sugar Reduction



Many nutrition and lifestyle factors can lead to weight gain and obesity.

Consumption of foods high in added sugars, such as those found in soft drinks, confectionery, baked goods, and sugary foods, can cause weight gain. Factors that affect weight gain and chronic diseases such as obesity, heart disease, and diabetes.


The ways in which added sugars lead to weight gain and increased body fat are complex and multifaceted. Therefore, if you’re reading this with a can of soda in hand, then your life is about to change.


5 Ways To Reduce Sugar Intake


Cut Back on Sugary Drinks


Most of the added sugar in the American diet comes from soft drinks such as sodas, sports drinks, sodas, soft drinks, and more.


Additionally, drinks that many people consider healthy, such as smoothies and juices, still contain surprising amounts of sugar. Amount of added sugar. For example, 1 cup (271 g) of cranberry juice cocktail contains more than 7 teaspoons of sugar.


Beverages also don't make you feel like eating, so people who consume more calories from soft drinks don't eat less to compensate. Cutting back on soft drinks will help you get sustainable weight management and improve your overall health.


Avoid Sugary Desserts


Most desserts do not contain much nutritional value. It's high in sugar, which can cause your blood sugar to spike, leaving you tired and hungry and craving more sugar.


Dessert and dairy products, such as cakes, pies, donuts, and ice cream, make up more than 18% of health supplements in the American low-sugar diet. If you want to cut down on added sugar but still satisfy your sweet tooth, try these options:

  • Fresh Fruit

  • Greek Cinnamon Yogurt or Fruit

  • Roasted Fruit

  • Dark Chocolate (70% cocoa or higher)

Replacing sugary desserts with fresh or cooked fruit not only motivates sugar reduction but also increases fiber, vitamins, minerals, and antioxidants in your diet.


Eat Full-Fat Foods


Your favorite low-fat options like peanut butter, yogurt, and salad dressing are everywhere.

If you've been told that fat is bad, it may be tempting to choose these options over full-fat versions—especially if you're trying to lose weight.


But the truth is that they often contain more sugar and sometimes more calories than saturated fats. For example, a 170-gram serving of low-fat vanilla yogurt contains 24 grams of sugar and 144 calories. The same amount of fat-free yogurt contains only 8 grams of natural lactose and only 104 calories. A healthy diet has also been shown to lead to weight gain without understanding why you're choosing low-fat options in the first place.


Check for Sugar in Canned Foods


Canned foods are a great and inexpensive addition to your diet, but they can be high in added sugar.


Fruits and vegetables contain natural sugar. But these are generally harmless because they don't affect your blood sugar in the same way as added sugar. Don't eat canned foods that have sugar in the juice or ingredients list. The fruit is sweet enough so choose labels that say "full of water" or "no added sugar." If the fruits or vegetables you buy contain sugar, you can rinse them with water to remove some of the sugar before eating.


Eat Whole Foods


Natural foods are not processed or refined. They also do not contain additives and other artificial products. These foods include fruits, legumes, whole grains, vegetables, and meat with bones. At the other end of the spectrum are ultra-processed foods. These ready meals contain a combination of salt, sugar, fat, and additives designed to taste great, making it difficult to control your diet.


Examples of processed foods include soft drinks, candies, chips, and fast food. While almost 90% of the added sugar in the average American diet comes from processed foods, only 8.7% comes from foods prepared from scratch using whole foods.


Try to cook from scratch whenever possible to avoid adding sugar. You don't need to cook well. Simple preparations such as marinating meat and roasting vegetables will add flavor to you.


Benefits of Reducing Sugar Intake


Lower Blood Pressure


People who consumed at least 25% of their calories from sugar were twice as likely to die from heart disease as people who consumed only 10% of their calories from sugar. Surprisingly, almost everything we eat contains some amount of added sugar. This is also important in high blood pressure because it damages the heart and blood vessels and can cause long-term damage.


Minimal Risk of Heart Disease


Studies show that for every additional sugary drink, the risk of heart disease increases by 25%. Consuming more food/drinks only increases stress on the heart, which can be dangerous for people who eat unhealthy foods. Improving your diet by replacing saturated fat with sugar from fruits may reduce your risk of heart disease.


Tooth Decay


Sugar is directly linked to tooth decay: When you eat too much sugar, the molecules mix with saliva, causing bacteria to form in your mouth. This can cause plaque to build up on the tooth, which can turn into a cavity once it dissolves. Brushing your teeth regularly can reduce the incidence of this condition and the long-term effects of gum disease.


Reduced Risk of Alzheimer’s and Dementia


Eating sugary foods reduces the production of brain-driven neurotrophic factor (BDNF), a substance that helps the brain form new memories and past thoughts. BDNF levels are lower in people with diabetes because sugar reduces BDNF, which plays a role in dementia and Alzheimer's disease.


What Do Doctors Prescribe for Weight Loss?


]In some cases, your doctor may recommend medications for weight loss for weight management. Your doctor will consider your medical history and health problems before choosing a medication for you. Your doctor will then discuss the pros and cons of weight loss pills with you. This medicine is not suitable for everyone. For example, there are certain female health concerns involved. You should not take weight loss pills if you are planning to become pregnant, are pregnant, or are breastfeeding.


Sugar Reduction and Regular Exercise


Your fitness success can make your body more sensitive to insulin, which can cause blood sugar to drop for 24 hours or longer after exercise. Be aware of blood sugar response to exercise. Checking your blood sugar frequently before and after your personalized fitness plan can help you realize the benefits of exercise.


FAQs


How much sugar a day to lose weight?


When it comes to losing weight, counting calories is more important than counting sugar. However, it's best to follow guidelines from the American Heart Association (AHA), which recommends consuming 25 grams or less of added sugar per day.


How to get sugar out of your system immediately?


Experts recommend drinking 6-8 glasses of water every day to allow oxygen to enter the body and help the kidneys and intestines remove waste products. Best of all, it helps remove excess sugar from the body.


If you cut sugar out of your diet what happens?


Eating less can help improve health, reduce the risk of depression, and reduce the risk of heart disease, among other health benefits. The good news is that you don't have to give up sugar completely. Just add a small amount of sugar every day.


How to reduce sugar cravings?


To take sugar reduction seriously, try drinking more water and consuming fiber-rich foods, as they can help you feel full and satisfied, reducing the urge for sugary snacks.


What happens if I stop eating sugar for 14 days?


When you don't eat sugar, you lose a lot of water and fat. In the first week, you will excrete a lot of water and some fat from your body, but after that, you will excrete fat. You'll be surprised at how much fluid you have in your body.


Takeaway Message


Disrupting hormones, increasing hunger, and eliminating healthy foods are just a few of the ways added sugar can cause weight gain. In addition to causing excess body fat, consuming too much sugar can also increase the risk of chronic diseases such as obesity, heart disease, and diabetes. If you want to implement sugar reduction in your diet to prevent weight gain and improve your health, try some of the simple tips listed in this article to help you kick your sweet habits.


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