Have you ever caught yourself enjoying your "splurge" meal at your favorite burger spot and the server asks what you'd like to drink and you think "Why not, I'll take a coke too!"
You're definitely not the only one guilty of adopting the "all or nothing" mindset occasionally... but do the extra sugar or calories really make a difference at that point?
The answer is, yes!
It has been estimated that added sugar intake in the US has increased by more than 30% in the last 30 years. The average American consumes about 17 teaspoons of added sugar daily. This translates to about 57 pounds of added sugar each year (and about 88,000 calories!)
Now, if you've been following me for any amount of time, you know I'm not trying to make your life miserable or suggest that you deprive yourself to reach your goals, but I do think we could all improve in one area or another.
Weight Loss Tip #17 - Limit Sugar Sweetened Beverages
So, what's the big deal? It's not simply the added calories that sugary drinks contribute. Here are a few more facts to consider:
Sodas/sweetened beverages can contain as many calories as a meal, but don't result in feelings of satisfaction or fullness. Therefore, sodas often cause individuals to nearly double their calorie intake at a meal with no added nutritional value - just sugar!
When taking in large amounts of sugar, especially high fructose corn syrup, the body stores much of this in the liver as fat. This can lead to a condition called non-alcoholic fatty liver disease.
This high amount of fructose is also thought to specifically increase visceral fat - the fat around your organs, which is the most dangerous type of fat as it is linked to many metabolic diseases such as obesity and type II diabetes.
Regular intake of sugar sweetened beverages may lead to a condition called insulin resistance in which your cells become resistant to insulin (which removes glucose from your bloodstream). This resistance to insulin is one of the main factors in metabolic syndrome and is a stepping stone to risk of type II diabetes and heart disease.
The fructose found in sodas and many sugar sweetened beverages can increase uric acid levels which may increase risk of gout (a condition of inflammation in joints; mainly of the big toe) by 50% to 75% in men and women respectively.
Sweetened beverages, especially those with carbonation, are showing in research to have true addictive properties. It can be very challenging to break the habit of sodas and sweetened drinks.
I suggest cutting back slowly and replacing with sparkling water or flavored water as needed! The bottom line - If you want to lose weight, decrease risk for chronic disease, live longer or feel better, consider limiting your intake of sugary drinks.
My challenge for you this week is to recognize how many ounces of sugar sweetened beverages you drink per day. This includes (but is not limited to) sweetened coffee, sodas, energy drinks, juice, sweet tea, lemonade, sports drink, milk/chocolate milk, fruit drinks/premade smoothies. Then, decrease your intake by half within the next week. I'm confident you will see more progress towards your goals, have more energy and feel better overall.
I've attached a link to a great visual on how many teaspoons of sugar are in certain sugar sweetened drinks! Click here I'm here for you and I believe in you! See you next week :)
Comments