Ways to Cut Sugar Intake

By on June 19, 2013

Ways to cut sugar intakeOne of the fastest ways to lose weight is to cut back on your sugar intake. Sugar is one of the biggest sources of weight gain as well as one of the strongest reasons for inflammation, dehydration, and other similar issues.

If you are serious about losing weight, you need to make sure that you take the time to actually cut out the sugar. This may seem extreme. You’ll run into people who will tell you that all you have to do is balance it and that there’s nothing wrong with enjoying some sugar every now and then.

But when they say now and then, they can often mean a couple times a day or even a couple times in a meal. Or perhaps they mean you should switch to aspartame-loaded sweeteners. Neither of these methods  going to bring you the results you want. To get good and healthy results quickly, you need to cut the sugar intake.

Ways To Cut Sugar Intake:

Cut the Soda Cold Turkey

Between 2002 and 1977, soda consumption more than doubled, and weight increases drastically increased. Soda is always filled with sugar. Even the diet options include high levels of aspartame and other artificial sugars that increase your cravings for sugar and provide a number of other health problems.

The Sugar Drinks Challenge warns that sodas are actually the highest source of calories and sugar consumption in the United States. In addition to this, they are filled with empty calories. Despite the fact that they add hundreds of calories in a single meal, they do not contribute to feelings of satiety. This means that you’re likely to pour additional calories in over the top.

If you have to cut it out little bit by little bit, then you should do that. It’s better than nothing. But if you really want to cut back on your sugar intake, then you need to remove the soda entirely. Switch it out with water. Don’t turn to the diet or the health food supplements. A lot of these supplements and even supposedly healthy options like orange juice will cause just as many health problems.

Don’t believe me? Check this out.

Switch Out Condiments, Dips, and Dressings

Another common source of sugars can be found in condiments, dips, and dressings. Most of the time, these are empty calories. It’s particularly bad when they’re already tossed over the food.

Ranch dressing contains lots of empty calories as well as MSG, sodium, and carbs. The same is true for things like BBQ sauce. In fact, condiments, dips, and dressings can take a somewhat healthy dish and turn it into something rich with sugars, carbs, and preservatives. Do yourself a favor and cut them out.

Organic mustard, vinegar dressings, homemade cream dressings without sugar, and other similar options can be worked into your menu without compromising your lowered carb and sugar goals. Don’t be fooled into thinking that these calories don’t matter. A standard serving size is a mere two tablespoons or approximately one ounce.

Most people consume anywhere from three to seven ounces, depending on how much they like it. This easily escalates the sugar intake into hundreds of grams of carbs and sugars in a single meal.

Prepare in Advance

One of the most common temptations when working in the office is the mid afternoon slump. While trends are shifting toward healthier options being placed in vending machines, it’s easy to get tired of the options. Additionally, it can be challenging to avoid the temptation of Snickers, M&Ms, and others. Instead, prepare natural low carb snacks in advance and take them with you.

Low carb snacks do not take a lot of time to make. Most of the time, people lean toward nuts and seeds as being the best options for a low carb snack. They don’t require refrigeration, but the fact is that they are not the best snack.

Often times, nuts are roasted with sugars–avoid these. Go for raw nuts which are healthiest.

You’ll thank yourself when you do because this will keep your blood sugar from dropping and help you avoid temptation.






“Life’s Sweeter with Fewer Sugary Drinks,” Sugar Drinks Challenge, http://fewersugarydrinks.org/challenge.html (2012).


About Michael Tremba

Dr. Michael Tremba, once severely overweight himself, has studied to distinguish the truth about weight loss, and the shocking mis-information that's taught to us by many "trusted" groups. Through the techniques that have helped him regain his health, he shares uncommon tools to help anyone else desiring to lose weight to live the life they're meant to. He enjoys reading, exercising, travelling, and spending time with his wife, Shari in Mobile, Alabama Find me on Twitter, Google+ and let's connect on LinkedIn.


  1. Kathy

    June 19, 2013 at 10:39 am

    I would like to cut out sugar with my coffee but I don’t know what to use instead, and I can’t drink it plain. What sweetener would you recommend for coffee?

    • Tremba Michael

      June 19, 2013 at 11:06 am

      Thanks for asking Kathy, a great alternative is Stevia. It comes straight from a plant within the sunflower family, and has many healthy benefits in addition to being quite sweet.


      I use it in almost everything I would normally use sugar for, and love it.

      • Kathy

        June 19, 2013 at 2:19 pm

        I’ve never tried it because I wasn’t really sure what it is, but I will now. Thank you for the information!

        • Tremba Michael

          June 19, 2013 at 3:47 pm

          You’re welcome :)

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