Lose Weight by Cutting Out Sugar - Olathe Chiropractic

Lose Weight by Cutting Out Sugar

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The words "no sugar" written in sugar

Did you know sugar intake can affect your weight? The World Health Organization recommends that we consume less than 25 grams of added sugar per day, and the U.S. Department of Agriculture (USDA) just updated their dietary guidelines to recommend people consume less than 10% of calories per day from added sugars. Do you know how much added sugar the average American consumes daily? 83 grams, more than triple what our most esteemed health organizations suggest.

How Much Is Too Much?

Too much sugar in your system can cause countless negative health effects, and is actually the main reason people develop Type II diabetes. Your body benefits from natural sugars, and uses them for energy and body process. However, your body doesn’t actually need added sugars at all. They are basically empty calories that lead to health problems and extra fat storage, which leads to weight gain.


The American Heart Association recommends that people only consume the following amount of sugar or less each day:

  • Men: 9 teaspoons, which is 36 grams or 150 calories per day.
  • Women: 6 teaspoons, which is 25 grams or 100 calories per day.
  • Children: less than 6 teaspoons (if any) per day, and infants should have no added sugars.

However, studies show that Americans eat many times their sugar recommendation every day, even just with breakfast. 83 grams per day (on average) is way more than the recommended 9 and 6 for adults. Even children are getting around 30 or more grams a day, which is way more than the 0-6 they should.


Image with many different forms of candies and sugary treats

Your Body and Sugar Intake

A healthy diet does have some sugars in it, but these are natural sugars found in foods such as fruit or honey. You should continue to get these good foods in your diet, but in moderation. When you don’t limit your sugar intake you leave yourself at risk for:

  • Diabetes and fluctuating blood sugar levels.
  • Chronic conditions such as stroke, and heart disease.
  • Weight problems like obesity and excess weight gain. (Children are 1.5 times more likely to be obese or overweight if they drink sugary sodas often.)
  • Addiction. The more sugar you eat, the more your body will crave it, and the more you’ll continue to eat.
  • Problems with constant fatigue.
  • Irritability, depression and other mood issues.


One 15-year study conducted by Harvard Medical School found that people who had 25% or more of their calories from sugar each day were more likely to die from heart disease. The biggest culprits of added sugars also aren’t simply candy bars, donuts, cookies and cakes like you might think. It’s what people are drinking that’s the big kicker. Sodas, juices, energy drinks and sport drinks carry incredible amounts of sugar that you can drink down in a few seconds. In fact, some have several candy-bars’ worth of sugar in one bottle (such as 39 grams in 12 oz of Coke). Before you pick up another drink, make sure you check the label first!


What Happens When You Cut Sugar

Studies have found that the following happen when you cut added sugars from your diet:

  • You lose weight and keep it off easier.
  • Sugar is inflammatory to your system, so your acne can go away or get significantly better.
  • Problems with anxiety, irritability and mood issues improve and cravings decrease.
  • You’ll avoid sugar crashes and sugar highs, which can throw off your sleep schedule.
  • You will have more energy because blood sugar levels are more normal.
  • Many people find that they crave sugar less the longer they go off it.
  • You may actually lengthen your life because you lessen your risk for chronic conditions.


Various forms of healthy foods

Lose Weight through Better Nutrition

Want to lose weight better? Simply cut out sugar! Actually, it’s not all that simple, as sugar causes addiction over time and addictions are hard to kick without help. That’s why professionals exist to help you revamp your diet and nutrition so you can lose weight and feel great. At our facility, we have amazing services such as nutritional assessments and medical weight loss to help you lose weight.


Nutritional assessments look for levels vitamins and minerals in your blood. Diets high in sugar are often lacking many nutrients more than they should. We can find nutrient deficiencies and tweak your diet to help you lose weight and get healthier. We can also use gentle electricity tests to see where your body creates fat deposits so you can target them. Not only will you learn more about what your body lacks and what it needs, but you can get on a health plan with better nutrition. Plus, you stay accountable to a professional counselor that checks in with you on your nutrition progress and your health status. It’s a better way to both cut out sugar and to lose weight by doing so.


Need Help Cutting Out Sugar?

If you love the sweet stuff, it can be so hard to cut out sugar from your diet. Some helpful tips to get you started include:

  • Only buy one candy bar or snack that has to last you all week, if you get an intense craving.
  • Always check food labels before you buy. “Diet” and “protein” foods are one you should be careful with, as many contain high amounts of sugar.
  • Look for low-sugar or zero sugar options of your favorite drinks and snacks. Often, these taste like the original product.
  • Get help from a professional who will keep you accountable.


After a few days, you will already feel your body thanking you for cutting out sugar from your diet. After a few weeks, you will have the power to kick a sugar addiction and really control your sugar intake on your own. It can be hard at first, but making the decision to cut out sugar or lower your intake significantly can help you lose weight, live longer, and avoid chronic conditions. If you want help eating better and getting healthier, call Olathe Chiropractic today at (913) 732-0087!

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