If you been any my newsletters, blogs posts, participating in my Atlanta fitness boot camp you know first hand the elimination of sugar is one of the key ingredients to helping you strip away, melt fat and save your waistline. Today, we’re going to unmask how sugar is easily sneaked into our diets and how people can get rid and build their own lean hard sexy body.
1.) How sugar increases fat in your body
When sugar rises in the blood stream it creates a hormonal imbalance. When sugar rises in the bloodstream it spikes causes insulin to be released. That same sugar in the bloodstream finds it’s way into fat cells but is followed by hard crash later in the day.
Sugar comes in so many forms. And it’s far too easy to fall into the overconsumption of it. On average Americans take in 2-3lbs of sugar per week. Here’s how easy it can it is. A bowl of cereal with a cartoon character, 8oz glass orange juice and strawberry yogurt with a couple pieces of melon as a snack later on, and only one scoop of ice cream as a desert and you’ve surpassed teaspoons. Heck, one energy drink and you nearly doubled it. It’s important to be mindful that many products that appear to be “healthy” or even say “no sugar added” are often high in sugar.
2.) So should you avoid sugar?
Yes. You do need to eliminate as much sugar as you can from your diet. You can do this in an number of ways. First read the ingredients. Then you need to stay clear of the tricky forms sugar comes in like sucrose, sucralose, fructose, dextrose, are just a few. As a rule of thumb, avoid all products that have “ose” in the ingredients. The first 5 ingredients are usually highest in their concentration. So, it’s important to make sure you check the first 5 ingredients and if sugar or “ose” is amongst them you want to stay away from it or at the minimum make sure the portion is very limited. It’s also important to remember you want to eat wholesome fresh foods. These have less ingredients and you’re less likely to devour a teaspoon or tablespoon of sugar.
3.) How sugary breakfasts ruin make your waist get bigger
As previously mentioned, it’s really easy to overload your breakfast with sugar. Wake up late for a morning meeting and there’s a “continental breakfast such as pastries, doughnuts, pop-tarts and muffins. Or simply just grab a bowl of cereal. You’re better off limiting the amount of sugar at breakfast and focusing more getting fiber and protein. By doing this little trick you’ll stay fuller for longer periods. So you don’t have to head to the vending the machine for some more sugar a couple hours later. Better breakfast choices would be eggs, chicken, salmon or oatmeal. And when you select a cereal/yogurt you want to make sure you read the ingredients and choose the one that is 6g of sugar or less
4.) Be aware of the natural sugars in fruit
Be aware when leaning on the fruit that has natural sugars in it. One of my favorite fruits (green grapes) are about midrange on the glycemic index and cup of this big green juicy fruit has about 20-23g of sugar. As you know, it’s ok if it’s eaten in moderation. You’re better to frequent fruit’s like blueberries, raspberries, strawberries, kiwi, and grapefruit. These fruits are lower in sugar and many of them are loaded with antioxidants.
5.) Healthy Snacks are better than everything else.
Ideally, you need to be eating every 3-4hrs. That being said you must include a snack in between your meals to help your stomach feel satisfied/a little full. Forsake the trip to the vending machine where you grab a granola bar and diet cola. Do your waist a favor and look to include protein, veggies and good healthy fats like nuts as your snacks. If you aren’t careful, 1 tiny cup of yogurt can have 30g of sugar, and granola bar another 30 and that diet cola has some form of artificial sweetener (sugar). Better options are any types of nuts, extra lean deli meat, cottage cheese, raw carrots, brocolli, cauliflower etc.
6.) Don’t you think it’s time to give up the candy?
Seriously. Ok maybe back in junior high (middle school as it’s now called). That may have been the thing to grab some now and laters, skittles etc. And yes there are times when you may actually be looking for an energy jolt. But you’d be better off eating a tiny piece of pure dark chocolate has a significant lower amount of sugar than the snickers, M & M or those sour patch. Whatever it is because we know it’s a simple refined sugar it needs to be controlled to a bare minimum. And try your best to avoid the ones are higher sugar.
7.) How to Curb Sweet Tooth
First and far most, your body doesn’t require you to have these sugars so get out of the mindset that you have to it. If you have a craving for sugar, there’s an extremely good chance that you’re body is experience an hormonal imbalance. Either it’s lacking protein, fats or fiber so now it’s calling on you with this craving. Your first goal should be to put the body back in balance Then try sneaking in some sort of fruit over fruit based yogurt or eat fruit and drink water even over the sweetened tea and or 100% fruit juice.
By implementing these 7 strategies You’ll save tons of sugar and calories and even more importantly strip away fat and save your waistline.
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