Everyone loves to reward themselves with a piece of cake, candy bar, or a sweet dessert after a long day. But now that we know artificial sweeteners aren’t the best choice for weight management or disease prevention, it’s time to change the way we think about sugar.
For an adult with a healthy BMI, the ideal amount of “free” sugar per day is just 12 teaspoons (50 grams). Too much sugar can not only cause weight gain, but also affect heart health, blood sugar levels, and daily energy.
How to enjoy sweets and still lose weight?
Here are five simple, easy-to-follow tips:
1. Find a substitute
Instead of reaching for chocolate or candy, try fresh fruit or a small portion of unsalted nuts. These options not only satisfy your taste buds, but also provide fiber, protein, and healthy fats, which sweets never have. For example, a handful of almonds with an apple slice will help you feel full and provide lasting energy.
2. Start small
You don’t have to eliminate sugar all at once. Start small: drink water instead of soda, cut the sugar in your coffee in half, or only have dessert a few times a week. These small changes will help you adapt gradually, and cutting back on sugar will become easier without feeling deprived.
3. Get creative in the kitchen
There are many ways to sweeten dishes without adding refined sugar. For example:
- Add cinnamon or nutmeg to oatmeal instead of sugar.
- Use bananas, dates, or natural honey when baking.
- Bake sweet potatoes or pumpkin with spices for natural sweetness.
This way, you’ll realize that natural sweetness from foods is actually more satisfying than refined sugar.
4. Read food labels
Sugar is hidden in many foods, even foods that aren’t sweet, like yogurt, sauces, cereals, or breads. Check the nutrition label for sugar content and other names for sugar, like maltose, dextrose, or cane sugar. Knowing where the sugar comes from can help you control your daily intake.
5. Avoid sugary drinks
Drinks like soda, sports drinks, sweetened teas, and coffees can add a lot of sugar to your diet without providing much nutrition. Try unsweetened tea, coffee, or flavored water instead. If you drink sugary drinks, try to limit them and only have them occasionally as a treat rather than a daily habit.
In short, losing weight doesn’t mean giving up your favorite sweets. By finding healthy alternatives, making small changes, being creative in the kitchen, and managing your sugar intake wisely, you can still enjoy sweet tastes without compromising your weight or health.
These tips will not only help you reduce your sugar intake, but also teach your body to be satisfied with natural sweetness, improve your daily energy, and maintain a healthy lifestyle long-term. Remember, changing your eating habits is a journey, and small steps every day will lead to lasting success.
