How to Reduce Sugar Intake for Weight Loss

Weight loss is a major goal for many people; fad diets that promise easy, fast and permanent weight loss often fall far short of their apparent potential, and yo-yo dieting becomes an issue. Losing and putting on weight in rapid succession is unhealthy and can cause physical problems.
To lose weight in the long run, you need to adopt a realistic plan of exercise and dietary management. One important component of weight loss is controlling how much sugar is in your diet; eating too many sweet snacks or sugary junk foods can quickly lead to weight gain. Fortunately, for someone who is dedicated to reducing the amount of sugar in their diet, there are simple ways to do so.

Things You'll Need

• Journal

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Instructions

• 1

  Keep a food journal and monitor everything you eat for one week, including all meals, snacks and beverages. Take a look at the things you have been eating and make note of the foods and drinks that have a high sugar content.

• 2

  Know where to look for sugar in foods; sugar is often referred to as dextrose, fructose, glucose, lactose, maltose, sucrose, corn syrup or high fructose corn syrup. The closer to the beginning of an ingredient list an item is, the more of it is contained within the food.

• 3

  Begin replacing sugary snacks like candy, unhealthy foods and sugared drinks like soda or energy drinks with healthier snacks like dried or fresh fruit, balanced meals and water. Make the switch from sugary food to healthy food gradually; your body will need to adjust to the change in diet. Set a daily limit on your sugar intake and stick to it, slowly reducing the limit.

• 4

  Continue monitoring your eating habits as you diet and exercise to ensure that you are on track with your weight loss plans and goals. Keeping a food journal can help you find areas of your diet that still need work.