[2 min. read]

By limiting your intake of added sugars, you take charge of your weight loss journey. Added sugars are commonly found in processed foods like biscuits and candy and provide a quick burst of energy. This rapid energy supply can disrupt the body's balance, leading to weight gain and other health issues. Discover even more inspiring benefits ahead, but first, let's set your sugar goal.

Goal

For the next month, limit the amount of added sugar to less than 7 gram (1/4th ounce) per portion while limiting the amount of portions per day to a max of 3 during different periods of the day. In this way you don't have to ban added sugar from your life entirely but you can savor it in moderation. Check out the General Health Recommendation for Sugar Consumption to learn more about this goal.

Implementation

Here are 4 simple steps to get started on limiting your added sugar intake:

1. Check food labels in the supermarket to see the amount of sugar they contain. Exclude foods that contain more than 7 gram (0,25 ounce) per portion.
2. Compare food labels and choose better alternatives lower in added sugar, or high in natural sugars like fruits.
3. Limit your portion size of foods high in added sugar. Instead of eating your normal portion, savor it in smaller amounts!
4. Savor sugar after a meal. In this way your hunger is already tamed, but also the sugar will be digested slower limiting body balance impact.  

Check out our Implementation Guide for Sugar Consumption for more tips and strategies to make implementing this habit a success.

Benefits

Excessive sugar consumption leads to a rapid rise in blood sugar levels, triggering an insulin response that promotes fat storage. This can contribute to weight gain and hinder your weight loss efforts. Additionally, consuming high amounts of sugar can disrupt your appetite-regulating hormones, leading to increased cravings and overeating.

Improved Weight Management

Limiting sugar intake helps reduce calorie consumption and prevents the storage of excess fat. By controlling your sugar intake, you create a calorie deficit that supports healthy weight loss.

Enhanced Energy Levels

Relying less on sugar as an energy source and adopting a balanced diet can provide sustained energy levels throughout the day. Stable blood sugar levels help avoid energy crashes and promote better focus and overall well-being.

Balanced Hormones and Reduced Cravings

By reducing sugar intake, you can stabilize your blood sugar levels and restore hormonal balance. This can lead to fewer cravings for sugary foods and beverages, allowing you to make healthier food choices.

Improved Overall Health

Limiting added sugar intake not only supports weight loss but also contributes to overall health. It can help lower the risk of chronic diseases such as type 2 diabetes, heart disease, and obesity. By prioritizing healthier food options and reducing sugar consumption, you are investing in your long-term well-being.