6 Simple Ways to Cut Down on Sugar for Weightloss

Image Source: Pexels

If you are on a weight loss journey, you know that it takes a balance of exercise and eating better. You have several exercise options, including going to the gym, working with a personal trainer, or working out at home with an accountability buddy. There are also tons of diets like keto, the South Beach diet, or even intermittent fasting. However, a significant aspect of weight loss includes sugar consumption. Continue reading to learn six simple ways to cut the sugar in your diet for weight loss.

Sugar is nearly everywhere. It is a carbohydrate that has no nutritional value unless it is naturally occurring in foods such as fruit. Other names for sugar include:

  • Fructose
  • Glucose
  • Lactose
  • Maltose

Cutting sugar is one of the most beneficial ways to lose weight and will jump-start your weight loss journey. Some ways to cut the sugar in your diet include:

1. Eat Whole Foods

Many read whole foods as eating foods from the store Whole Foods. However, when dietary or nutrition magazines call for whole foods, they refer to foods that have not been processed or have been altered minimally. Whole foods include legumes, fresh fruits, vegetables, and whole grains. There are no added ingredients in whole foods.

In addition to the benefit of weight loss when eating whole foods, other benefits include:

  • Reduces the risk of heart disease
  • Reduces the risk of type 2 diabetes
  • Reduces the risk of certain cancers

2. Check Labels for Sugar in Canned Foods

Reading labels isn’t something anyone wants to spend time doing while shopping. However, it is necessary, especially when it comes to canned foods.

Canned foods typically include too much sugar, which acts as a preservative. To counter the salt, canned foods that are not usually associated with sugar contain sugar. Therefore, it is necessary to spend time checking labels before purchasing canned foods.

3. Limit Sugar-Filled Breakfast Foods

Breakfast is said to be the most important meal of the day. It is a great way to start the day, get the metabolism going, and should be nutritionally balanced. However, for many, time does not allow for a well-balanced breakfast. For those people, grabbing a breakfast bar, granola, pop tart, or some other type of breakfast can be counter-intuitive to weight loss.

Instead of grabbing a sugar-filled breakfast bar, meal prep would be a better option. Some options include:

  • Boiled eggs or egg muffins
  • Yogurt and granola
  • Baked oatmeal and fruit

Other options for a healthy breakfast include smoothies made with natural and fresh ingredients. Smoothies can be made more accessible with freeze-dried snacks or fruits and vegetables that you already have on hand.

4. Avoid Sugary Drinks

It is easy for those who aren’t careful to accumulate calories and sugar in their diet through beverages. Those sugary drinks can lead to weight gain, energy crashes, and an increased risk of diabetes.

Some tips to cut down on sugary drinks include:

  • Find unsweetened sparkling water, seltzer water, or bubbly water
  • Infuse water with fresh fruit
  • Add green tea to your diet
  • Dilute juice with water

5. Eat Full-Fat Foods

For those trying to lose weight, fat is a taboo word. However, research shows that full-fat foods low in sugar are beneficial for a healthy diet and weight loss.

Some full-fat foods to be considered include:

  • Avocados
  • Fatty fish
  • Nuts
  • Dark Chocolate
  • Cheese
  • Eggs

6. Avoid Sugary Desserts

After a delicious meal, there is nothing better than an equally delicious dessert—a slice of chocolate cake, a few scoops of ice cream, or even a candy bar. However, you know that cutting sugar is essential for weight loss. While you may think you need to cut dessert altogether, you have other options.

Fresh fruit is an excellent alternative to sugary desserts. Putting fresh fruit like grapes or watermelon in the freezer is a great way to enjoy fruit after dinner.


As you have read, it takes diet and exercise for weight loss. While there are tons of options to help, cutting sugar is another way to lose weight. The six simple ways listed above to cut sugar are surefire ways to jump-start a weight loss journey.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s