Hey! Coach Mindy here! This month at Healthi we are discussing healthy habits and I’m going to share with you my favorite healthy habits that have helped me lose over 60lbs and keep it off!
First up, Eat Less Sugar.
This is ONE of the best strategies I’ve implemented into my routine. Let’s look at WHY we need to eat less sugar then I’ll show you how you can begin to remove sugar from your diet.
The effects of sugar on our bodies is immense. Too much sugar is bad for your heart, kidneys, pancreas, liver, and brain. Sugar is also a major contributor to disease. It causes Type II Diabetes, heart disease, kidney disease and it reduces your over all immunity. Sugar causes weight gain, increased hunger, and slowed metabolism. And, it also ages you. Sugar damages the collagen and elastin in your skin, which are the building blocks that keep your skin firm and plump which are essential to a healthy, youthful complexion. Too much sugar also leaves your skin vulnerable to free radical damage caused by environmental factors like UV rays, pollution, and blue light. It does this because it deactivates your skins natural antioxidant enzymes.
Ok, now we know how scary too much sugar can be, how can we begin to eliminate it without feeling overwhelmed or deprived? Well first you need to recognize sugar in the foods you’re already eating. Sugar can be hidden and goes by many names: glucose, ethyl maltol, high fructose corn syrup, sucrose, Maltese, malt syrup, dextrose, fructose, cane sugar just to name a few.
Second, understand the difference between natural sugar and added sugar. There’s a huge difference. Natural sugars are naturally occurring in healthy foods like fruit and dairy. While you still need to moderate them, they come with lots of healthful benefits.
Now, the last step is to read labels and begin monitoring your sugar intake. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day (37.5 grams or 9 teaspoons) for Men and100 calories per day (25 grams or 6 teaspoons) for Women Using artificial sweeteners is ok in moderation as long as you can tolerate them. You can start slow and begin replacing high sugar foods with a healthier alternative or quit cold turkey. The important factor is your long-term habits.