Reducing sugar is necessary for sustained weight loss. It was the first thing I tackled sixteen years ago and remains a cornerstone of my no-diet approach.
I don't care what anyone tells you; sugar is a problem for weight. Decades of calorie counting give the impression that you can skirt the effects of sugar by keeping your calories low enough.
Yikes.
By now, you know that no one sustains food suppression schemes. A better approach is to calm your hunger through food and movement. Sugar sparks hunger and triggers overeating, so I rely on an operating system instead of suppressing my desire to consume.
Reducing, eating strategically, and keeping it out of the house are excellent strategies for addressing sugar's cumulative effect.
What does that mean?
Weight gain is not caused by the one time you ate birthday cake. If your diet consists mainly of real food, that's no biggie. The pain comes from what you eat daily, maybe even hourly.
That means you must address what's around you, what's added to your food products, and how you cope with stress. If you want more in-depth help, check out one of my courses (they all include strategies and information to moderate sugar).
I leave some sweetness in my life because I want a life worth living. I like sweetness! What I don't enjoy is its unchecked effect on me. For instance, if I eat something like a candy bar, I can expect to battle sugar cravings for 3-7 days—that's a hard pass.
TIP: Turn the volume down slooooowly.
My biggest tip is to think of sugar reduction as turning the volume down on a car stereo—no sudden jolts. Methodically and consistently reduce your intake until you no longer struggle with compulsions.
Your brain does not like drastic cuts (see also why diets fail), so you must keep taking the volume down gently.
Scroll down ⬇️ for the 4 defaults I use to keep sugar in check.
How to work with me:
- Learn to make real food–without recipes, gadgets, or hours of prep.
- Take my sugar course đźŤ
- Individual coaching sessions (one or three).
- Hit reply and ask me a question!
1. No added sugar unless it's a treat.
None, nada, zippy. That means reading labels and making my food. 76% of any food put into a package has added sugar. Even small amounts work in your gut to stimulate hunger. So, while the calories are negligible, the impact is not.
My default is to insist on no added sugar for any food that isn't a treat. This makes it easy for me to shop and understand what hits my plate. Simple measures reduce decision fatigue—more about that in a future issue.
2. Always a savory start to the day.
I use this tip in every course I've built because it is simple, powerful, and scientifically backed.
I always start the day with whole fats, protein, and a Wasa cracker (a heritage food). As I like to say, it sets the day. What that really means is that it keeps your blood sugar low so that you don't battle cravings all day.
