Losing weight appears to be rocket science to most folks. However, the truth is that it isn’t and it shouldn’t have to be at all. Of course, losing weight requires some adjustments to a person’s diet, but that rarely involves some extreme changes. It’s a popular myth that sugar is bad, however, it’s not all black and white. There are ways to lose weight without giving up sugar.
Sugar is a low satiety component that when added to a meal adds taste, but also tricks your brain into eating more. There are lots of ways to limit your sugar intake, however, not all of them would lead to losing weight. So, here are 5 ways to lose weight without giving up sugar entirely.
Limit the processed food you consume
Processed foods are usually full of many kinds of ingredients and nutrients, most of which actually have negligible nutrient value. Frequently processed food is something you buy, put in the oven, and then eat. It’s easy because you don’t hover around the oven for 30 mins, you just turn the heat for X minutes, and then it’s done – you have food on the table.
However, processed foods have lots of low satiety ingredients, among which is usually sugar, palm oil, different kinds of starch, etc. All of these things would signal to your brain that you’re hungry for more, while the brain realizes you’re full far too late.
Preparing a salad takes 5 minutes, throwing 200g chicken bon fillet in the frying pan for 10 minutes, et voila – you’re done with your meal. There are many ways to prepare quickly a quality meal and if you prepare more than 1 portion, feel free to leave the rest for tomorrow. Meal prep is what would save you lots of time if plan it and execute it in bulk.
Losing weight involves fewer sauces, dressing, and dips
Going to your favorite restaurant and ordering your favorite steak is a no brainer. But you’ll have a salad before that, right? That’s what the grown-ups do. Yet, before ordering your salad, look at the ingredients. Is this a salad dressing? Oh, yes, it is! Just order your salad without the dressing.
Dressings, dips, sauces are usually full of lots of sugar. We have a famous brand of sriracha at home and that thing is 40-something % sugar. Adding it to meatballs, potatoes, or other stuff is amazing, but I’m not smashing half of the bottle on my meal. Remember: you should add a flavor to your meal, not spill that bottle all over your food.
In most restaurants, there is olive oil, salt, pepper, and you can definitely ask for something more, especially if the place is classy. If you’re at home, read about how to make a homemade dressing and make some yourself. However, keep track of the quantity of stuff you put in it and the quantity you would add to your meal.
Yet, please wait for the Covid19 pandemic to end before visiting a restaurant. It’s healthier in many ways.
Lose weight without giving up sugar entirely
Yes, there are many ways to lose weight without giving up sugar entirely, and closing the lid of the box with chocolate is one of them. Not that you would never eat candy again. You can eat candy, but not all of it. If you’re hungry, find something richer in nutrients than candy or sweets.
Protein bars are the go-to thing for many folks, it was for me as well. However, among other ways to lose weight without giving up sugar, this isn’t a successful one. Protein bars contain added sugar, some of them 10-20g, but there are ones with 50g or more of sugar.
The rule of thumb for me is that if I am going to consume something processed and packaged today, I’ll limit the total added sugar intake to 30g. This helps me to keep myself accountable for the things I eat, especially on busy office days or when traveling.
You don’t have to quit sugar to lose weight as long as you track your macros
If you’re tracking your macros daily and you’re not hitting too many carbs, then everything should be fine. As mentioned above, sugar has low satiety but makes food tasty. This tricks your brain and you eat more, thus consuming more energy. Consuming more energy means consuming more of everything and going overboard with your macros.
Tracking your macros would allow you to lose weight without giving up sugar entirely. This would be your way to keep in check what you eat and how much you eat of it. If you allow yourself to go overboard with your macros, then kiss goodbye to your abs.
Meal prep and snacks
For most people, it’s hard to lose weight because they don’t have time to prepare food and especially snacks. In general, this is not an excuse to eat a box of chocolate for an afternoon snack because you’re too busy and the box was around and unsupervised. Take some time and prepare food and snacks in advance.
Dedicate an hour or two from our Sunday, make a list of the meals you want to prepare for the week or at least the next 3-4 days, and go shopping. Consider both meals and snacks. When you get home, stay away from the couch and just cook and prepare everything, you’ll thank yourself later.
Snacks are usually when we get lazy, but we need at least one or two every day. They could be nuts, avocado, a couple of bananas, or a boiled egg. The most important thing is that it should not be candy or chips.
There are many ways to lose weight without giving up sugar entirely, but in order to do it, you still need to prepare your food and eat as clean as possible. And to follow your macros, because both of these are interconnected. You cannot eat pizza, processed food, and chips until your Apple Watch tells you your macros are fine and call it a day.
Actually, you can, but this wouldn’t make you a fit dude or make dudes break their necks looking at your beach body.
Are you doing food prep in advance? Do you dedicate time to prepare snacks?