To lose weight effectively and sustainably, limiting your added sugar intake is key. Here’s a science-backed breakdown:
✅ Recommended Daily Sugar Intake for Weight Loss
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Women: Ideally no more than 25 grams (6 teaspoons) of added sugar per day.
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Men: Ideally no more than 36 grams (9 teaspoons) of added sugar per day.
These limits come from the American Heart Association (AHA) and are general guidelines for heart health and weight control.
⚠️ Added sugars are those not naturally occurring in whole foods (e.g., table sugar, honey, syrups, sugar in sodas, candy, baked goods).
🍎 What About Natural Sugars?
Sugars found naturally in fruits, vegetables, and dairy (like lactose and fructose) are not included in the “added sugar” limit — they come with fiber, vitamins, and minerals that help regulate your metabolism.
🧠 Why Reducing Sugar Helps You Lose Weight:
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Prevents spikes in insulin that lead to fat storage.
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Reduces empty calories with no satiety benefit.
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Helps control cravings and binge eating.
🎯 Pro Tip for Weight Loss
Aim to keep your total sugar intake (added + natural) under 50 grams/day, but focus primarily on cutting added sugars.
Would you like a sample meal plan, sugar detox tips, or a grocery shopping guide to help reduce your sugar intake?