Experts call sugar a poison and recommend reducing your sugar intake to lose weight.
Sugar, more specifically high fructose corn syrup, is the leading cause of the overweight and obesity problems in our society. One could say that the weight gain problem is related to people’s behaviors towards food, more specifically sugar. But what if I told you that most of us are unaware of this sugar intake problem. This is due to a biochemical “dependency” in our brain, just like cocaine.
You will have a hard time cutting back on sugar and even experience withdrawn symptoms like a drug addict unless you truly understand the complexity of this problem.
Here are five ways to help you lose weight by decreasing your sugar intake immediately:
Understand why reducing sugar intake will help you lose weight
First, let’s understand the reason you need to reduce your sugar intake to lose weight. Neuroscience and biobehavioral research show that sugar, more specifically high corn fructose syrup, can lead to behavior and neurochemical changes in the brain. These changes resemble the effects of a substance of abuse.
Over time, the stimuli produced by sugar can cause your body to secrete dopamine in excessive amounts damaging your neuron receptors. As a result, you will eventually need larger stimuli to feel the same level of pleasure as you previously had. This ultimately leads to an overeating disorder, leading to metabolic syndrome.
Dr. Robert Lustig, a professor and specialist in neuroendocrinology and childhood obesity at the University of California, explains in detail all you need to know about this epidemic in the video below.
It’s about time that we take back control and reduce the amount of sugar we consume to help us lose weight. If you are overweight or obese, there is a high probability that your body has created a tolerance to sugar due to the biochemical changes. So just reducing your sugar intake alone will not solve this problem.
You have to be aware that this is going to be more like a rehab and you will experience some withdraw symptoms due to the sugar addiction.
Remove sugar from your lifestyle
Did you know that drinking a can of soda per day for 365 days you would potentially make you gain almost 17 pounds? Imagine all the other foods that we consume with high sugar content. Start doing the math, and you begin to understand how you can lose weight by reducing your sugar intake.
- Learn to read your nutrition fact label.
- Eliminate any food that contains high fructose corn syrup.
- Replace all your sugar drink, beverages, and sweets with complex carbohydrates or healthy fats.
Add lots of fiber to your diet
Our goal is to keep the insulin levels low, which is ultimately the one hormone that transports the sugar in the bloodstream to our fat cells. Adding fiber to your diet will lower the insulin response, properly regulating how your body reacts to the sugar in your bloodstream.
- Only consume food with a minimum of 3 grams of fiber or more.
- Add fiber-rich foods to your diet like coconut flakes, chia seeds, and flaxseeds.
- Add fiber to every meal you consume. Substitute your juices with fiber-rich fruits.
Add more water to your diet
Believe it or not drinking more water before your meals will trick your body into thinking that you are not that hungry.
- 1 cup first thing in the morning.
- 1 cup 30 minutes before every meal. You can add one squeezed lemon and one tablespoon of apple cider vinegar to help lose weight faster.
- 1 cup before going to bed.
Eat a salad before every warm meal
Eating a salad before every meal will make you feel fuller and help regulate your blood sugar level. Consuming a salad right before your warm meal will help you feel satisfied sooner thus helping your less food.
- Stay away from regular salad dressings which contain high fructose corn syrup.
- Try adding extra virgin olive oil, salt, and black pepper to your salad only.
- Add some nuts to increase your fat and fiber content.
Focus on your weight loss goal and in your health as well
Reducing your sugar intake to lose weight is not as simple as cutting back all the processed foods. Simply eliminating sodas, soft drinks, sweets, and junk foods from your diet will not guarantee results. You have to remember that you are trying to reverse a biochemical change and your brain. Therefore, your brain is going to fight back just like someone going through a drug rehabilitation process.
In the first couple of days, your body will fight back, but you have to stay strong. Stick to the tips above to start a healthier journey toward a leaner and healthier you.
What are some ways that have helped you reduce your sugar intake? Have you noticed a difference in your health? Share your thoughts in the comments below.