Healthy eating

Weight loss

Over the last 4 years I have lost 25 pounds, and kept it off. My BMI is 20. It has been a gradual process, and I have enjoyed every meal along the way. My weight loss method is to avoid all added sugar (I mean all sugar: high fructose corn syrup, honey, stevia, maple syrup etc.), to avoid sweeteners or sugar alternatives, to eat whole grains, and to eat fresh fruit and vegetables whenever possible.  I also avoid high glycemic index foods like potatoes.

Why avoid sugar?

  • It is empty calories, that is calories with no nutritional value.
  • Table sugar is 50% glucose, 50% fructose; high fructose corn syrup is 45% glucose, 55% fructose. They are almost identical.
  • Fructose metabolism occurs mainly in the liver, fructose metabolism drives fat storage, and affects appetite control (making you feel hungry when you have had enough calories).

Why avoid sugar substitutes?

  • They keep your taste buds accustomed to the intense sweetness, and keep you craving sweets.

Practical steps to take

  • Stop drinking sodas and juices. Substitute sparkling water, or seltzer water when you feel like a soda.
  • Remember alcohol contains sugar too.
  • Check labels and don’t buy any food with added sugar.
  • When you cook, leave out the sugar.

    Find out what works for your weight loss and stick with it!

    The National Weight Loss Registry tracks people who have lost more than 30lbs, and kept the weight off for at least a year. Here are the characteristics of those involved keep weight off:

  • 78% eat breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of TV per week.
  • 90% exercise, on average, about 1 hour per day

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