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