Giving Up Sugar to Lose Fat

By | August 15, 2011

Losing fat isn’t easy, but one very easy step you can take is to eliminate refined sugars from your everyday diet.

Sugar is in so many foods and even foods that are labeled as healthy. In fact, I believe that it’s more important to watch your refined sugar intake than it is to watch your fat intake.

When I gave up sugar, I couldn’t believe how fast my body fat percentage dropped and even on those stubborn areas that I never thought I could lose the fat from. I had a big sweet tooth and sugar was definitely part of my everyday diet. I wouldn’t say that I ate too much food in general, but I did eat too much sugar.

I decided to cut out sugar Monday through Friday and allow myself some treats on the weekends as something to look forward to instead of just having a sugary treat whenever I wanted. I also decided to avoid processed carbs as well and focus on low glycemic carbs.

The first week was a little rough as I had to allow for my taste buds to adjust. I’m not a fan of artificial sweeteners so I didn’t go that route as I think it defeats the purpose. Not only did I want to lose fat, but I also wanted to taste other flavors in food and not just sweet. After the first week or so, not having sugar was so much easier and it started to become routine.

I tried to eat natural whole foods and I still ate at least one piece of fruit a day. I stayed away from processed foods and cereals as these almost always have hidden sugar in them. If in doubt always read the label and make sure you understand that sugar can be called many different things in the ingredient list.

About a month later, I had friends commenting on how cut up I was getting and that they could definitely tell the difference without me even asking for their opinion!

If you’re looking for an easy step to take that will give big results, then give up sugar. Again, have that ocasional treat on the weekend, but make sugar a luxury and not an everyday necessity. You’ll be amazed at the results.

5 thoughts on “Giving Up Sugar to Lose Fat

  1. Kyle Eppard

    What about before and after workouts when you need to spike your insulin levels to gain muscle? I feel like the key would be making sure you are timing your use of sugar well as opposed to cutting it out completely. Though obviously if you were looking to lose weight that would be a powerful method.

    1. Ted

      You in no way need sugar consumption to build muscle… The human body was building muscle for millions of years before the advent of processed sugar consumption. Using complex carbs are way better to use in the muscle building process.

  2. David White

    “Processed sugar” != “Sugar”

    You most certainly need some for of sugar to build muscle…that doesn’t mean has to be the “processed” variety mentioned in the article.

  3. Dan

    My experience is that just not eating sugar was not that effective for losing weight. I actually found that counting total calories was far more effective than just cutting out sugar. I also found that cutting out excessive fat, such as from fast food to be more effective than cutting out sugar for weight loss. Remember fat has 9 calories per gram and sugar only 4. I can eat sweets, just as long they do not put me into a calorie surplus. I am maintaining a 95 pound weight for going on two years, and I have eaten something sweet everyday, but I make sure I budget the calories for them and not let them put me into a calorie surplus. Mind you, this does mean that I don’t eat nearly as much sugar as I might have in the past, but I certainly don’t have to cut it out entirely to avoid going into a calorie surplus. I don’t eat big desserts everyday, but I do eat bite size candies most everyday. I exercise at least an hour everyday, and so that does give me more calories to work with. I do make sure I eat a lot of healthy foods as well, but remember that vegetables don’t use up that many calories. The healthy nuts I eat everyday do use up a lot of the calories, however.

  4. Dan

    I was thinking that the real villain in the story are *trans* fats. So many sweets that people eat are full of them, esp if they are commercially made. So therefore cutting out the sweets means a person is also cutting out a lot of fat. Not all fat is fattening- for instance, the monounsaturated fat in nuts has not been shown to contribute to weight gain. So, trans fats together with high glycemic carbohydrates are the real villains. Possibly sweets that we can make on our own without stick margarine, which is full of trans fats, as well as with whole wheat flour, whose fiber lowers the glycemic index of the sugar is what we should do. Avoiding all fried foods is also important, since frying turns oils into trans fats.

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