Lifestyle

I’m a nutritionist and here are six ways to cut sugar and lose belly fat fast

AI doesn’t like sugar? Whether it’s with a soft drink, jam on your scones, or 11 a.m. chocolate chip cookies, it’s truly delicious.

But consuming too much sugar increases your risk of being overweight, which in turn can lead to problems like type 2 diabetes, some cancers and heart disease.

If you're struggling with the amount of sugar you consume, there are easy ways you can cut back

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If you’re struggling with the amount of sugar you consume, there are easy ways you can cut backCredit: Getty

The NHS says Britons eat too much sugar – on average eating around 700g of sweets a week.

That equates to about 140 teaspoons of sugar per person seven days.

But it’s easy to be fooled when it comes to how much sugar we consume, as it’s often hidden in the food we eat – be it in bread or pasta sauce.

Sugar shouldn’t make up more than 5% of the energy (calories) you get from food and drink each day – that’s about 30g for anyone over 11 years old.

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However, if you are a sweet person, you may find it more difficult than others to cut down on sugar.

Many studies have shown that eating too much sugar contributes to the amount of visceral fat you have, especially around your belly and liver.

Speaking to The Sun, David Stache, registered dietitian from sports nutrition brand Warrior, said resisting the urge to seek out a sweet treat can be difficult, even if you have a strong will. Best.

He says ignoring these urges may be easier said than done, but there are ways you can get past your sweet tooth…

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1. Don’t skip the label

David explains that it’s important to know roughly how much sugar you’re eating in a day, as we can all be easily fooled.

“There are many hidden sources of sugar in many products and people often don’t pay attention to the sugar content of foods – which can often make you feel more hungry,” he says.

Food labels are important because they tell you exactly what nutrients and ingredients are in your food.

According to the NHS, high-sugar foods with a total sugar content of 22.5g or more per 100g, compared with low-sugar foods, are considered to contain 5g or less total sugar per 100g.

A lot of packaging uses traffic lights to help you make healthy choices, and it’s best to buy foods that are mostly green and not too red.

Just by checking food labels, you can be on track to lose belly fat as you will be removing some calories from your diet.

2. Drink it up

Next time you’re craving something sweet, says David, try drinking water.

“While this may not seem as satisfying as the donut waiting for you, sometimes your cravings can be caused by dehydration, which your body can mistake for cravings.

“So wait 10 minutes after you finish drinking and see how you feel.

“You may find your cravings go away because your body is just really thirsty,” he says.

But if you’re hungry, steer clear of the donut and try snacking on something else instead, such as fruit or nuts, which are free of artificial sweeteners and fats like many foods. carried away.

3. Do the exercises

David says exercise is the best way to steer clear of the foods you’re craving, as it releases ‘feel good’ endorphins that can help reduce unhealthy cravings.

“A brisk walk or a short jog, whatever you want to do to get active, will help improve your oral health,” says David.

“If you don’t have time to go out, even doing a few belly shakes or burps between morning sessions will help you quench those sugar cravings.”

A calorie deficit is actually one of the only ways to lose weight, meaning you’re consuming fewer calories than you burn.

Exercise is a great way to burn calories, but it also has a ton of other benefits including boosting your mental health.

4. Find a replacement

In general, people tend to crave sweets after a meal or as an afternoon pick-me-up to get them through the workday, says David.

Instead of ignoring that 4 p.m. sugar craving, it can be helpful to find a healthier alternative to satisfy your sweet tooth while also providing a nutritious snack.

David says to look for something that’s high in protein and low in sugar, so you’ll feel full after a snack without needing to eat cookies.

He adds that high-fiber snacks, such as Warrior bars, can also help.

5. Set goals

For a sugar junkie, going through a day without sweets can be extremely difficult.

However, David says that the longer you can hold out without being tempted, the easier it will be.

“Over time, as you eliminate sugary foods for more nutritious options, your taste buds and preferences will also change, meaning the sugary snacks you used to crave will taste better. less desirable.”

6. Clean the house

Sometimes, as long as you don’t have it in the house, you won’t be tempted.

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David says getting rid of all junk food, processed and sugary foods in the house can be a good idea for people who struggle with control and he says the snack bar should be eliminated too. cancel.

“If your home and office is filled with sugary temptations, that will make it a lot harder to resist, so try to arm yourself with healthier options,” he adds.

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https://www.thesun.ie/health/8498843/nutritionist-ways-cut-back-sugar-lose-belly-fat/ I’m a nutritionist and here are six ways to cut sugar and lose belly fat fast

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