Sugar is the #1 Enemy to Weight Loss
Cravings, especially for high sugar foods, can hit any time. It’s particularly hard for mums who are trying to manage multiple things throughout the day on less than optimal sleep. Don’t the cravings seem to be even more powerful after a difficult night of being up with your kid or in the mid-afternoon when the kids are being complete terrors? You may find yourself digging in to the ice cream during those stressful times. But, for mums trying to get healthier, giving in to these sugar cravings may be what is standing between you and your weight loss goals.
Sugar is the enemy of weight loss for several reasons. First, it contains almost no nutrients, but a significant number of calories. When you eat foods with very few vitamins and minerals, your body sends a signal to continue eating until your needs are met. This means you could end up eating a lot of calories trying to meet your needs. Second, sugar is highly addictive. A recent study has found that high glycemic foods (i.e. foods high in sugar) trigger the section of the brain generally connected to addiction. Is it any mystery as to why you have a daily chocolate craving?
One way to combat sugar cravings is to stop eating so much sugar. In order to do this you really need to become a sugar “detective” because sugar is in places you wouldn’t expect! Almost all the processed foods we eat have sugar! It is found under a variety of different names, including:
- Sucrose
- Maltose
- High fructose corn syrup
- Molasses
- Cane sugar
- Corn Sweetener
- Beet sugar
- Maple syrup
- Honey
- Fruit juice concentrate
- Turbinado
- Rice syrup
Look for any words ending with –ose, which generally means sugar. If you see one or more of these words at the beginning of the ingredients list), you may want to consider making a different choice. Also, check the nutrition facts panel, if you see more than 10 grams of sugar per 100 grams on a label - put the item back!
You may be tempted to swap real sugar for artificial sweeteners to still satisfy that “sweet” craving. Artificial sweeteners trigger receptors in the tongue, which are meant to identify sweet-tasting foods. The receptors then trigger the body to release insulin, a hormone that signals the cells in the body to store food. If levels of insulin are consistently elevated, your body is getting the message to “store” calories, i.e. fat, all the time. This is the opposite of what you are looking for if you want to lose weight, you don’t want to store more fat!
The best way to avoid too much sugar is to always choose real, whole food. An excellent rule of thumb is that 90% of your diet should be unprocessed, unrefined, whole foods. The In Shape Mummy recipes are packed full of whole foods, to give you all of your daily vitamins and minerals, to boost your energy and help eliminate cravings. Eating more protein and fat may also help. Protein and fat help increase the feeling of fullness and prevent fluctuations in blood sugar to help reduce cravings. Lastly, try to practice mindful eating. Before eating anything, ask yourself “Am I really hungry?” If the answer is no, then figure out why you want to eat. Are you stressed? Tired? Sad? Are the kids making you nuts? Instead of eating, which in the long-run will just make you feel worse, try to address what you are really feeling. Maybe it’s time for everyone to go for a walk or for mummy to have a little break!
Julie Masci, BHlthSc, APD, AN
Julie Masci is an Accredited Practising Dietitian and Nutritionist. She is a Mum to two boys - a blueberry loving toddler and a bouncing newborn. Julie has appeared on Brisbane’s televisions as an expert dietitian on Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. In her career, she has been a monthly contributor to Prevention Magazine as their Grocery Guru and Australian Weight Watchers magazine. Julie is one of In Shape Mummy’s dietitians and the founder and director of New Life Nutrition.
