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Eliminate Sugar and Lose Weight


If you want to lose weight, there is one thing you ought to eliminate from your diet?sugar.

Sugar is a villain in your quest to lose weight. You are probably thinking, "Of course, everyone knows that sugar is fattening." Well, there's more to it than meets the eye. It's important that you understand exactly why you ought to avoid sugar.

First, let's define sugar. Sugar takes many more forms than the white table sugar with which you are familiar. Sugar includes corn syrup, maltose, lactose, fructose, sucrose, brown sugar, honey, molasses.

When you ingest cakes, cookies, chocolate, cereal, etc.-in other words, simple carbohydrates-you flood your bloodstream with sugar. (You need to begin to read ingredients labeling to determine if there is sugar in the food. You'll be surprised at just how many foods contain sugar in one form or another.) The pancreas then produces insulin, a hormone designed to pull sugar out of your bloodstream and deposit it in your cells and your liver.

Because the pancreas does such a good job, your blood sugar rapidly drops lower than it should. (That explains your swings in your energy level.) Your brain then gets the message that your body requires more sugar to return the level to normal. As a result you feel a need to eat more sugar. And the cycle begins again.

Many people believe they are "addicted" to sugar. I guarantee you that, if you didn't eat sugar for three or four days, that feeling of "addiction" would pass because your blood sugar levels would be stable and you would no longer feel the craving for sugar.

In addition, the pancreas releases another hormone called glucagon that helps to release fat from your cells. When you eat sugar all the time and the pancreas has to constantly release insulin, it is prohibited from releasing glucagon. As a result, you are literally locking fat in your body.

You might ask, "What about fruit?" Many people think of fruit as a great diet food. How often do you see someone having a plateful of fruit for lunch? Remember that fruit contains fructose, a natural sugar responsible for the sweetness of the fruit. It's important to know that just because it's natural, doesn't necessarily mean it's alright to eat it. It works the same way as any sugar. Now, we know that fruit contains many vitamins and minerals and should be a part of your food plan. However, if you are trying to lose weight, you need to keep your fruit consumption low, focusing on those fruits that contain less sugar, such as apples, pears and most berries.

Now, I don't want to leave you thinking that you can never again have sugar. Even while you are losing weight, there is one time that, if you must, you can give yourself permission to eat sugar. That time is immediately following an INTENSE training session. But be sure the session is intense because working hard will deplete your body of its glycogen stores (that's the name for sugar stored in your cells and liver for energy). Your body can store only a small amount at a time so it is possible to deplete it during an intense workout.

But don't overdo it. Remember, while you are in a weight-loss mode, you need to be particularly careful with what you put in your body.

Marilyn is a successful exercise/nutrition trainer and coach who works with women who are 50+. Her website http://www.fitandfabulouswoman.com provides fitness information, fitness products, fitness services, fitness advice and on-line personal training that support mature women in being their best...one-stop shopping for a healthy body, a clear mind and a soaring spirit.


MORE RESOURCES:

LifeSpan to celebrate National Nutrition Awareness Day
Evening News and Tribune
A special hot lunch and nutrition education program will be provided to seniors at the centers that day at approximately 11 a.m. Reservations are required by noon Thursday, March 12. Donations of $2 per meal are appreciated, according to a LifeSpan ...



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Perspective: On nutrition, the FDA's steady diet of getting it wrong
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MinnPost

WHO joins US nutrition experts in calling for curb on sugar intake
MinnPost
One of the boldest changes to the U.S. Dietary Guidelines recommended last month by the guidelines' nutrition advisory panel was that Americans should curtail their sugar consumption to no more than 10 percent of their daily calories. That's about 12 ...
4 Ways to Tell How Much Sugar You're EatingTIME
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USDA.gov (press release) (blog)

Don't Waffle on Nutrition During School Breakfast Week
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This week, schools across the country are celebrating National School Breakfast Week, and there's a lot to celebrate. Recently, students in Washington, D.C., started their day with warm bowls of peach cinnamon oatmeal with bananas, while students in ...
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Evansville Courier & Press

CFO Moves: Mead Johnson Nutrition, Vestis Retail Group
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Mead Johnson Nutrition Co., a pediatric nutrition company based in Glenview, Ill., said Chief Financial Officer Peter Leemputte will leave the company for personal reasons. Mr. Leemputte will hand over his responsibilities to Charles Urbain, a senior ...
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Mead Johnson Nutrition Increases Size of Board and Names Michael Sherman ...Fort Mills Times
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Magruder Hospital celebrates National Nutrition Month
Port Clinton News Herald
PORT CLINTON – Magruder Hospital's Nutrition Department is celebrating National Nutrition Month throughout March and the theme is Bite into a Healthy Lifestyle. There will be a different theme and taste tests available in the Fulton Street Cafe each week.



The News Journal

March is nutrition month, and start of annual challenge
The News Journal
What we choose to eat on a regular basis has an impact on our energy level, our weight, our immune system and our risk of chronic diseases like type 2 diabetes and heart disease. Each March and throughout the year, the Academy of Nutrition and ...
National Nutrition Month Celebrates Healthy Eating, Active LivingWCTV
Recipe and photo challenge for National Nutrition MonthRochester Democrat and Chronicle (blog)
March: A month of food, nutrition and agricultureOhio's Country Journal and Ohio Ag Net
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Distorting Nutrition Facts to Generate Buzz
Huffington Post
In mid-February, the government released a scientific report that will shape its 2015 Dietary Guidelines for Americans. Think of it as America's basic nutrition policy. Most people who read the report would have viewed it as a snore; not much has changed.

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MLive.com

Atherton schools administrators share nutritional advice at national event
MLive.com
BURTON, MI -- Two Atherton schools administrators recently traveled to Washington, D.C. to give input on how to improve school nutrition. Bethany Taylor, food service director for Atherton School District, and Susanne Carpenter, principal of Atherton ...



Food for thought: is nutrition context-dependent?
Huffington Post
One paradigm that's always stuck out to me as ripe for improvement is the way we (Americans) learn, transmit, and interpret health and nutritional wisdom. How did we decide that low-fat diets are healthy? That "an apple a day keeps the doctor away"?


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