If you follow a typical Western diet that is high in sugar, you get little-to-no exercise, and you live a high-stress sedentary lifestyle, you could expect dramatic results if you quit sugar for two weeks. Following these guidelines for healthy weight loss, you could expect to lose 1-2 pounds per week.
This article is reviewed by a team of registered dietitians and medical doctors with extensive, practical clinical and public health experience.
There are many reasons why you should cut sugar out of your diet and losing weight is only one of them. But sugar is highly addictive and can be difficult to quit and losing weight can be stressful.
Learning how much weight you can lose by cutting out sugar might be the key to kicking the sugar habit and living a happier, healthier life.
How Much Weight Can I Lose By Cutting Out Sugar? How much weight you could lose by cutting sugar out of your diet depends on several factors including diet, exercise, and lifestyle. If you follow a typical Western diet that is high in sugar, you get little-to-no exercise, and you live a high-stress sedentary lifestyle, you could expect dramatic results if you quit sugar for two weeks. Following these guidelines[1] for healthy weight loss, you could expect to lose 1-2 pounds per week.
Factors Affecting How Much Weight You Can Lose
Weight gain is typically caused by consuming too many calories and not getting enough exercise. So to reverse that weight gain and improve your health, you’ll need to assess the following areas.
Your Current Diet
If you eat a lot of sugary and processed foods, then cutting back will serve you well. Many processed foods are high in sugars (and calories!) and low in nutrients that your body needs.
Take note of the foods you purchase and eat on a regular basis. If you are eating out a lot, there is a good chance you are consuming too many calories and too many added sugars.
Your Current Level of Activity
Working a sedentary job is a common culprit for weight gain. Add to this factors such as a long commute, or a busy, irregular lifestyle and you may be at the lowest level of physical activity.
A sedentary[2] lifestyle can cause many other health problems besides weight gain. It can be a leading risk factor for diabetes, heart disease, anxiety, and depression.
Other Lifestyle Factors
Other lifestyle factors that can affect weight gain and overall health include stress and preexisting health conditions.
If you experience a high level of stress in your daily life, you are more prone to emotional eating and making poor dietary choices.
Consuming alcohol and other drugs can cause weight gain and other health problems.
Why Should You Cut Sugar Out Of Your Diet?
Aside from fighting unwanted weight gain, there are several great reasons to quit sugar.
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A diet high in processed foods and refined sugar results in a poor complexion. Acne[3] and inflammation can be cleared up dramatically by reducing sugar intake and drinking more water.
Decreased Risk Of Depression
Studies[4] have shown that eating too much sugar can increase the risk of depression, especially in women.
However, know that when you decide to cut sugar out of your diet, know that you may experience some signs of sugar withdrawal or “detox.” The most common symptoms[5] are headaches, mood swings, and shakiness.
Decreased Risk Of Diseases
A diet high in sugar has been linked to an increased risk of certain health problems[6] such as:
Cardiovascular disease
Cognitive problems, including dementia and Alzheimer’s
Colon cancer
Diabetes
High blood pressure, cholesterol, and triglyceride levels
Kidney disease
Liver disease
Obesity
Pancreatic cancer
Retina, muscle, and nerve damage
Getting Rid Of Sugar In Your Diet It’s no secret that most of us are eating too much-added sugar on a daily basis. According to the Academy of Nutrition and Dietetics, we should be getting less than 10%[7] of our total calorie intake from sugar. That is about 200 calories per day for someone following a 2,000-calorie-per-day diet. Cutting out items like candy and soda isn’t enough. Neither is skipping dessert. Added sugars are hidden in many foods that we think of as healthy. The problem is in finding the biggest hidden offenders and cutting them out. Foods to Avoid You already know that your favorite coffee from Starbucks is a sugar bomb. You also know to skip the ice cream. But did you know that the seemingly healthy fruit and yogurt parfait[8] from McDonald’s has 28 grams of sugar? Here are some other sources of added sugar: Granola and trail mix
Nut butter
Smoothies and fruit bowls
Dressings, dips, and sauces Sneaky Sugar Culprits While you should always read the label, sugar can go by many names[9]. Here are some words to watch out for when you’re checking labels: Dextrose
Fructose
Lactose
Table sugar
Beet sugar
Honey
Corn syrup
Turbinado
Agave Remember, just because it isn’t called “sugar” doesn’t mean it’s good for you.
4 Steps To Kick the Sugar Cravings Once And For All
If your body is used to eating a high-sugar diet, kicking the habit can be challenging. Here are four steps to follow every day for better nutrition.
Eat More Of These Foods
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Try to consume more lean protein (eggs, fish, seeds, and nuts) and high-fiber, non-starchy vegetables (broccoli, asparagus, mushrooms, peppers, and onions) with every meal.
Complex carbohydrates such as brown rice and whole grains can be a good source of energy and fiber, but consume these in moderation. Find a more in-depth guide to carbohydrates here[10].
When you need a snack and you are craving something sweet, opt for fresh fruits such as berries, apples, or grapefruit. Natural sugar will satisfy your craving and the vitamins and minerals will keep you healthy.
Increase Activity
If your goal is to lose weight, you need to do more than remove sugar from your diet. You need to increase your activity level.
The good news is that you don’t have to do a bunch of high-intensity exercises in order to lose weight. It can be as easy as walking 10-15 minutes a day.
If you are looking for a fun, low-impact challenge, start with something like this plank challenge.
Drink More Water
Want to beat the sugar cravings, lose weight and have overall better health? Drink more water.
It’s that simple.
Your body is made up of mostly water, so to keep it healthy and functioning well, it needs water.
If you want to give your water some low-calorie flavor, add some slices of fresh fruit like lime, and sprigs of mint.
Restrict Access To Sweets
This may seem obvious, but it’s best to say it outright. If you want to cut out sugar, you need to make your living space a sugar-free zone.
You can’t be tempted by high-sugar snacks, ice cream, and sugary fruit drinks if you don’t buy them in the first place.
Replace food high in sugar with food high in fiber such as vegetables, whole-grain bread, and brown rice.
You can find a guide to breaking your sugar habit in 10 days here[11].
Conclusion
How much weight you can lose by reducing your sugar consumption depends on several factors, including diet, exercise, and lifestyle.
You could lose up to 2 pounds per week, with proper diet and exercise. But the real benefits of lowering your sugar intake may come in the form of healthy skin and decreased risk of depression and certain diseases.
You should always consult your physician before beginning any diet or exercise program.
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Photo: Anna Tukhfatullina Food Photographer/Stylist
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