You hear me preaching about this all the time…

If you want to quickly pack on a few pounds then eat lots of refined sugar

But why on earth would you want to do that?

How about ……

Let’s eat less sugar, instead and watch the pounds effortlessly slide off…

We’ve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet!


No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is why it’s important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently.

But there is hope.

Here are 7 Ways to Eat Less of the Sugar that’s killing your results and keeping you from attaining your ideal body:

Eat More Protein
Clean eating with protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein.

Plan breakfast around eggs, lunch and dinner around chicken or salmon, and make snacks hard-boiled eggs or tuna with avocado.

AVOID Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened drinks don’t impact your fat loss results.


The truth is that the diet drink you’re sipping is making it harder for you to reach your goal weight. While the diet drink itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Drop the Diet Coke or Sprite Zero and instead pick up a refreshing bottle of spring water.

Steer Clear of Saboteurs
The sad truth is that people in your life will try to sabotage your clean eating plans.  You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cupcakes.

The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me as the bad guy who says that you need to cut back on sugar – DO!!

Try Dark Chocolate
For those moments when your sweet tooth is relentlessly tormenting you for something sweet, ditch the super-sugary sweets and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only goodie that you keep on hand.

The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasional justifiable treat.

Stick With Fruit
What’s sweet, colourful and comes in hundreds of flavours?

Seasonal, fresh fruit, of course!

As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy. My go-to is a baked pear sprinkled with cinnamon with a dollop of Fage full fat yoghurt 🙂

Learn sugar’s aliases
When you read food labels, you’ll need to look for more than just the word “sugar.” Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose” for that matter), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it’s an indication that the food is less healthy than you may think.

Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has a new depth of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.

Be sure to save this list as your Go-To reference to avoiding sugar!!

Dee McCahill
Mindset & Motivation Weight Loss Coach



Dee McCahill – Mindset & Motivation Weight Loss Coach
Million Dollar Fitness, Tower Hall, Bond’s Hill, Derry /L’Derry BT48 6DW

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