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6 Blunders You Make If You Seek For Sugar During Weight Loss

Skipping breakfast — or getting a light meal in the morning — later in the day will set you up for hunger pangs and sugar cravings.

6 Blunders You Make If You Seek For Sugar During Weight Loss

Skipping breakfast — or getting a light meal in the morning — later in the day will set you up for hunger pangs and sugar cravings. It's normal to experience cravings when you start a new weight-loss program, particularly for sweets, as you adapt to a change in your daily diet. Yet if your pining for sugar continues, your weight-loss approach may need to be looked at more closely.

We enlisted the expertise of Jaclyn London, RD, CDN, WW's Head of Nutrition and Wellness to learn how your habits could inadvertently lead to the cravings of candy and cookies. Below, London shares six mistakes that could tempt your sweet tooth, plus tips on how to minimize cravings and slash your sugar intake.

1. Get A Light Breakfast

Your fuel in the morning sets the tone for the day. So if you have fruit or a piece of toast instead of a full meal, prepare to experience hunger pangs sooner rather than later, and experience your sugar lust.

"Beginning the day with a nutrient-dense meal gives you the opportunity to keep making fulfilling, balanced choices all day long without feeling too bloated or getting too hanged," says London.

London also suggests having the greatest meal of the day for breakfast. "Or at least, think about making it bigger by adding an additional protein source (an additional egg or a slice of fruit is a good starting point!) to help tamp down the temptation to graze later in the day," she said.

Eating that way could also restore your metabolism. In reality, in a.m., consuming more calories According to a February 2020 study published in the Journal of Clinical Endocrinology & Metabolism (Journal of Clinical Endocrinology & Metabolism), (versus a hearty dinner) may help boost your metabolism, thwart high blood sugar and obesity, keep your appetite in check and nix sweet cravings.

2. Skipping Your Meals

If you're trying to stick within a certain number of calories, you may be tempted to miss a meal to make sure you 're staying within (or below) your budget. But that's just a bad idea. Slashing too many calories can cause your body to turn to defensive mode — to ensure that you get enough calories to support your basic functions — and slow down your metabolism as a result.

Those working on weight-loss goals often appear to "reduce or limit the amount of food they consume early in the day so they can 'save up' and consume more later, but I also see this big time backfire," says London. That's because if you're ravenous, you 're forced to use high-calorie, fat, or sugar food to satiate your appetite.

Yes, nighttime hoarding of your calories will affect your metabolism. The same research in the Journal of Clinical Endocrinology & Metabolism reported that you use more than double the energy (i.e. twice the calories) in the morning when you eat a big breakfast to digest your food than if you consume the same amount of calories at dinner.

London's advice: "Stick to a daily schedule of regular meals and snacks that will satisfy you." That way you'll feel full all day long, and you're less likely to fall prey to sugar cravings as a result.

3. Eating Unbalanced Food

Add peanut butter and blueberries instead of a regular bowl of oats and you can get plenty of protein and fiber. "Have you ever noticed that certain foods will hold you full for what feels like forever, while others leave you starving in just an hour? There's a scientific reason for that," says London.

"Evidence shows that both protein and fiber will help you remain more complete," she says. Case in point: In a November 2014 study in Nutrition & Metabolism, high-protein diets were related to greater satiety, weight control, and preservation of lean muscle mass.

So you can stave off sugar cravings when your stomach is sated with the correct nutrients. London suggests food combinations such as oatmeal with peanut butter and blueberries at breakfast, an apple with a slice of cheese as a snack, and a grain bowl with plenty of vegetables and grilled shrimp at dinner.

4. Dumping Dessert

6 Blunders You Make If You Seek For Sugar During Weight Loss

Being robbed of dessert? Getting too cautious about indulgences will raise your cravings and thus backfire on your bulge battle. You 're likely to reach a breaking point after days, weeks, or months of a strict diet, which can lead to an unhealthy binge.

So don't deny yourself cake or other favorite places to eat. Rather than swearing off candy, let yourself have an occasional treat.

"Dessert should be an integral part of a balanced eating plan," says London. "If you want dessert, cut some of those stealthier sources [of sugar in your diets such as pastries and cereals for breakfast, pasta sauces, and even sliced bread] and enjoy the brownie or ice cream after dinner."

5. Mistaking Fatigue for Hunger

You can find that your sweet tooth is in full force after a bad night's sleep. This is because "thanks to their interaction with hunger and satiety hormones, sleep and exercise affect how physically hungry we feel on a regular basis," says London. "And it is very likely (and normal!) that your hankering for sweets comes from utter exhaustion."

Research shows that too little sleep will lower leptin (a hormone of "fullness") and increase ghrelin (a hormone of "hunger," it says London. The effect of this combination, particularly for junk food, can make it almost impossible to keep your appetite in check. According to the National Sleep Foundation, lack of sleep makes us particularly ravenous for unhealthy foods such as cookies, sweets, and chips.

What's more, your nose is more prone to calorie-rich, fatty foods when you're deprived of sleep per a report reported in eLife in October 2019.

All this to say, pay attention to your fatigue levels and your daily sleep schedule if you're pining for sweets more than normal. "Start by noting whether you have made adjustments to your sleep habits or modified your exercise routine recently," London says.

Have a focus on the night. Your sweet cravings will subside with a sufficient amount of sleep (between seven and nine hours a night, according to the National Sleep Foundation.

6. Easily available Sugar

If candy treats are within the reach of your neck, you 're more likely to indulge than if they're stashed off sight. When it comes to weight loss, proximity to food (and sugary snacks) does not lend you any favor.

That's because "where food is stored will influence what and how often we consume," London says , adding, "people prefer to make decisions based on what's simple and obvious." Basically, if food is readily evident, affordable, and usable, we 're more likely to eat that food.

"And it is a good tactic to set up our worlds in a way that makes candy choices harder and making healthy choices simpler," London says. She advises keeping them off the counter and out of reach in low or high cabinets, to reduce snacking on sweets.

Tips To Cut The Intake Of Sugar

  1. Look out for sneaky sugar outlets: "If a product's first ingredient is sugar by another name, then it's always sugar," says London. Look out for these sugar monikers: tapioca syrup, evaporated cane juice, brown rice syrup, agave nectar, and condensed fruit juice.
  2. Don't get duped by myths of shiny packaging: "You could see 'No high fructose corn syrup!' on a cereal box only to have standard corn syrup identified as the second ingredient," says London. Also, be vigilant of things like "no added sugar." This "doesn't actually mean the item is" sugar-free, "she says. "Sugar-free" can only be used on nutritional label foods that contain zero grams of sugar, she says.
  3. Avoid sipping your sugar: "According to the USDA, almost half of the overall added sugar in our diets comes from sugary drinks — consider sodas, salads, and even 'good' pre-made smoothies," says London. Use beer, seltzer, coffee, and tea beverages with no added sugars instead. She suggests tossing some fresh or frozen fruit into your warm, sparkling water for DIY spa water for a little flavor.

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YourFitnessRink - Fitness and Health Matters: 6 Blunders You Make If You Seek For Sugar During Weight Loss
6 Blunders You Make If You Seek For Sugar During Weight Loss
Skipping breakfast — or getting a light meal in the morning — later in the day will set you up for hunger pangs and sugar cravings.
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