How Sugar Impacts Your Weight Loss Goals
If you are trying to lose weight, there are quite a few habits you can adopt that will help you accomplish your fitness goals, but most importantly, there are some things you may need to change in order to achieve weight loss and optimal health. One of the most prevalent lifestyle choices people make that negatively impacts their weight loss goals is consuming added sugar. Added sugar refers to food items that don’t naturally contain sugar on their own − like fruit − but instead have sugar added to them as a sweetener.
As a whole, Americans consume the most amount of added sugar in the world − nearly 50% more each day than the recommended daily dose. With this staggering statistic, and the impact sugar has on people’s health, you should ask yourself: Am I one of them?
If you are trying to accomplish weight loss and want to live a healthier lifestyle, it is time to manage your added sugar intake. Here are the three main reasons why:
1. Sugar Contains Empty Calories that Don’t Fill You Up
One of the main ways consuming added sugar throughout the day negatively impacts your weight loss goals has to do with the fact that sugar is considered “empty calories.”
This means that while your calorie count is going up for the day, you are not getting many − if any − nutrients your body needs. Sugary drinks and sweetened beverages, such as soda pop and energy drinks, are one of the main culprits of “empty calories.” While they may taste good, they offer no added health benefits or nutrients, only calories that don’t fill you up. Void of protein, fat, vitamins, or minerals − and high in carbohydrates that offer little to no satiety − you find yourself needing more to satisfy your hunger.
So, what do you do if you are still hungry after consuming “empty calories?” Eat more food, effectively increasing your calorie intake for the day, possibly causing you to overeat and consume more than the maximum amount of calories to achieve weight loss.
While small amounts of added sugar on occasion is not likely to drastically impact your weight loss goals, it is important to moderate your sugar intake, as added sugar hides in fast food, processed foods, and sweet and alcoholic beverages.
2. Sugar Intake Throws Off Your Blood Sugar Level and Hormones
Consuming excessive amounts of sugar also negatively impacts your weight loss goals since it may raise your blood sugar level throwing off your hormones.
If your blood sugar level is consistently high, it can lead to chronic hyperglycemia and glucose toxicity, which can cause weight gain due to your body becoming insulin resistant. It then starts to affect your hormones, particularly one called leptin that helps regulate body weight.
Since your body is not designed to consume high amounts of sugar for sustained periods of time, you will have a harder time achieving your weight loss goals.
3. Sugar Takes the Place of More Important Healthy Meals
Your body needs macronutrients to function most effectively. These food groups provide your body with the nutrients it needs to keep you energized and your mind sharp throughout the day. If you fill yourself up on processed foods that are high in sugar, you are not leaving much room to enjoy the necessary food your body needs.
For those with a sweet tooth, it can be hard to find proteins and healthy fats that are tasty enough to want to eat them every day. Fortunately, there is one definite healthy and delicious way to curb your sweet tooth and consume a high amount of protein: whey protein isolate.
With a high quality whey protein isolate powder you can enjoy healthy food without having to compromise taste or your weight loss goals.
High-Sugar Diets Put You at Risk for Other Diseases
Not only will consuming a high-sugar diet negatively impact your weight loss goals, but it will also negatively impact your overall health. There are numerous studies that show a clear connection between high-sugar diets and increased risk of death from cardiovascular disease. Even more, some studies have found that consuming large amounts of sweet beverages for an extended period of time causes an increase in obesity rates for both adults and children.
You can accomplish your fitness goals and live a healthy lifestyle by limiting your sugar intake or omitting added sugar from your diet all together. There are plenty of healthy, delicious, and nutritious ways to enjoy a sweet snack and still keep you on track.
Get Muscle Fuse® whey isolate today and check out our blog on creative ways to use whey protein to sweeten up your next meal in a fun and healthy way.