How cutting down on sugar will help you lose weight

Here are some tips on how to cut back on sugar in order to lose weight as part of a healthy eating plan.
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Every nutritionist, medical expert and dentist will tell you that sugar is ‘bad’ for you, so why is it so hard to cut down on it?

The fact of the matter is sugar is EVERYWHERE! Even pre-packaged foods and juices are loaded with added sugar.

In fact, excess sugar may cause you to pack on weight because it’s high in calories and very low in other nutrients.

Here are some tips on how to cut back on sugar in order to lose weight as part of a healthy eating plan on the 28 Day Weight Loss Challenge.

3 ways cutting down on sugar will help you lose weight

Numerous studies have found that high sugar intake is linked to weight gain, and those who are over weight are at higher risk of developing health conditions, such as diabetes and heart disease, among many other things.

Sugar is blamed for the higher levels of obesity because it is addictive and toxic and not easy to cut back on.

One study on BMJ.com found that people who ate less sugar lost an average of a kilo over a period of 10 weeks while people who increased their sugar intake gained nearly a kilo in the same amount of time. It really adds up!

Cutting out sugar will help you lose weight because:

1. It removes calories

Just one teaspoon of white sugar has 16 calories but it’s also down to the company sugar keeps. Sugar-laden foods also contain fat and refined starches, too.

What’s more, eating a lot of refined sugars can lead to headaches, low energy levels, and inflammation. Cutting sugar out will help boost your energy levels and help you burn off more fat.

2. Sugar doesn’t have any nutritional value

Not only is sugar low in fibre, which isn’t great for your digestion or gut, but it also has a high GI (Glycemic Index). Foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating.

However, low GI foods, which cause your blood sugar levels to rise and fall slowly, will help you feel fuller for longer. This will help control appetite, helping you to lose weight.

3. You’ll start craving natural sugars instead

When you are craving sugar, you are actually craving the natural sweet stuff from nature – a.k.a. fruits and natural energy boosters. When you remove refined sugars from you diet, you will more than likely replace it with natural sugars and might end up eating more fruit, nuts, salads and drinking more water. These foods will help you lose weight.

It may taste good, but sugar is NOT your friend if you want to improve your health and lose weight! Not only can it damage your teeth, but too much sugar is linked to high blood pressure, diabetes, heart disease and weight gain. So if you want to make the move to cut processed sugar out of your diet, check out these 7 ways you can cut down in just 7 DAYS!

DAY 1: Avoid sugar in your tea or coffee

A spoonful of sugar in your morning cuppa may sound fairly harmless, but they add up, especially if you’re having more than one cup a day. Plus those caramel lattes at your favourite coffee shop are even worse culprits!

Try herbal teas such as peppermint instead, or use a chemical-free sweetener such as Stevia as you make the transition to no sugar in your regular tea or coffee.

DAY 2: Choose plain yoghurt rather than sweet, flavoured types


Yoghurt is such a great snack, it’s high in protein and great for combatting tummy fat.

However, many of the flavoured yoghurts on the supermarket shelves are loaded with extra sugar and cream. Opt for plain, Greek yoghurt and add some berries or a little honey for sweetness instead.

For 7 more tips on combatting tummy fat click here.

DAY 3: Make your own pasta sauce

Pre-made pasta sauces are loaded with hidden sugar, even the simple tomato ones can contain 8-10 teaspoons of sugar per family sized jar.

Struggling to think of a quick dinner option tonight? Try our recipe for DIY pasta sauce for a healthier pasta dish with no artificial nasties, and it’s great for the whole family too!

DAY 4: Switch to dark chocolate (90 per cent that is) rather than white or milk


Ah chocolate, for many of us it’s a weakness! Milk and white chocolates contain lots of sugar (and fat) and don’t provide many nutrients. In fact, there’s no beneficial cocoa/cacao in white chocolate so it doesn’t even count as chocolate!

The dark types (by dark we mean 70 per cent and darker), however, have plenty of benefits.

Healthy Mummy nutritionist Nikki Boswell has this tip: ‘If you aren’t accustomed to dark chocolate, start with something that is around 50% cocoa (known as semi-sweet) and build up to darker (85%) from there. You could also try varieties with nuts or dried fruit, which help to cut through the bitterness’.

DAY 5: Snack on veggies rather than fruit

Fruit may seem like a healthy option, and it is, but in moderation. Aim to have two serves of fruit every day and five of veggies, as the high sugar content in fruit should be limited.

One great way to snack on veggies is to chop up some up and enjoy with hummus, a delicious dip made from chickpeas. We love carrots, cucumber, capsicum and celery!

DAY 6: Join the 28 Day Weight Loss Challenge!

If you’re seriously ready to reduce your sugar intake, then join us on the  28 Day Weight Loss Challenge!

Get access to HEAPS of sugar-free recipes (both sweet and savoury) that will help you lose weight and that the whole family will love!


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