Is sugar getting the best of you? Feel like you can’t live without it? Wondering where you’re going to get your next sugar fix? The bad news is that eating too much sugar has been linked to metabolic syndrome, cancer, Alzheimer’s disease, memory loss, and even premature aging. The good news is that you don’t have to give up sugar completely to reach your fitness goals. But, like most things, moderation is key, and in the case of sugar, you’re going to need to reduce it …. a lot.
According to the Centers for Disease Control, the average American eats about 82 grams of added sugar a day. That’s more than three times the amount that experts suggest for women and children, and more than twice what they recommend for men.
Fitness tips: Women should be eating no more than 5 teaspoons (20 grams); 9 teaspoons for men (36 grams); and 3 teaspoons (12 grams) for children.
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Don’t let sugar get the best of you – break through sugar cravings with these fitness tips:
1. Start your day off strong with a breakfast that packs a protein punch! Getting enough protein in the morning will help satiate you through the day and you will not crave sugar as much.
2. Don’t skip meals! Whether you conveniently forgot or didn’t have time to eat, remember that eating at least 3 meals a day will help you stay on track and get you to your weight loss goal.
3. Spice up your meals! With the exception of excess salt, don’t be afraid to mix in some herbs and spices to your meals. This will take the edge off what will seem like bland food.
4. Eat before you eat. This means that if you have a social event to attend, you should eat a healthy meal before you attend that social event. That way, you won’t be starving and be forced to make bad, sugary decisions.
5. Hydrate. Don’t opt for the most sugary option when you’re not even hungry. Make sure you hydrated instead. It’s important to get the recommended eight – 8 oz. glasses of water a day.
6. Sleep more. Being cranky from lack of sleep will also cause you to make bad decisions. When we’re not thinking straight, we tend to reach for the most sugary foods.
7. Trade up for fruits and vegetables. While fruits and vegetables do have sugar, it’s naturally occurring. It also processes in a different way. You would have to eat a large amount of them to even come close to a dangerous levels.
8. Make sure you get your omega fats. Getting enough “good” fats in your diet curbs sugar cravings and helps to balance out blood sugar.
9. Mineral UP! Both Chromium and Magnesium are great minerals to take to cut your cravings for sugar. Magnesium should be taken in the late after noon or night (since it will relax you) and chromium can be taken during the day in small amounts.
These fitness tips will build a strong foundation for any weight loss plan and they will ultimately guide you in the right direction. Don’t forget to read the labels on the foods you buy, before you buy them!
Christina
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