If you find yourself needing to drop a few pounds this New Year, then think about cutting down on your sugar intake. A new study from the University of Otago has found that a decrease in dietary sugars lead to weight loss while an increase of the sugars lead to weight gain. This is probably not that new to most of you. For years experts have suggested that diets high in sugary foods and drinks lead to chronic diseases such as heart disease and diabetes.
The normal accepted amount of daily sugar intake i around 10% of your total calories. This includes foods that contain sugar naturally such as honey, fruit juice, and syrup as well as food where the consumer, manufacturer, or cook adds sugar to it.
Think about the amount of sugar in a regular can of Coke. There’s an obscene amount of sugar in these type of drinks. Cutting out soft drinks and artificially flavored snacks, could alone make a huge difference in your overall weight loss. Substituting a candy bar and a coke with a piece of fruit and a glass of unsweet tea with lemon can save you thousands of calories over the course of a year. With those less calories means less weight. That sounds pretty good doesn’t it?
Another pitfall in the sugar intake world is alcohol. Many people don’t realize there’s a lot of sugar in those afternoon cocktail, especially in the mixers. Be sure that the sugar you cut out of your diet isn’t replaced with more food. Eat normal but cut down on the sugary drinks and snacks. Natural sugar found in foods such as fruit didn’t correlate with the weight gain like the artificial sugar did.
So there you have it. If you are on a 2,000 calorie per day diet then keep your sugar intake to 200 calories per day. Doing this along with a daily exercise routine of 30 minutes per day, you’ll be well on your way to reaching the weight loss goals you set for yourself at the beginning of the year.
Consistency is key. Keep a journal and remind yourself that being healthy is a daily activity.
Here’s To Your Health!
Dr. K Bennett