Week 2 Challenge
Reduce Sugar intake

There are two types of sugar: naturally occurring sugar and added sugar. Naturally occurring sugar is found in foods like fruits (fructose) and milk (lactose). Added sugar is commonly in our food as regular table sugar (sucrose) and high-fructose corn syrup (a mix of fructose and glucose)

Excess sugar consumption has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, non-alcoholic fatty liver disease, acne, depression, and more. The recommended amount of ADDED sugar that is recommended Per day is 25g (which equals 6tsp, or 100 calories) for Women, and 36g (equaling 6tsp, or 150 calories) for Men. The average American consumes 71.14g (17tsp) of added sugar per day. That is 57lbs of sugar per person per year.

Where is all this added sugar coming from? Sugar is hidden in our foods. There are some obvious ones like soda, and cakes, But sugar is hidden in a lot of foods that we typically would think of as healthy, for example Yogurts. Look at the labels, most labels now have sugars listed, but now they are putting “added sugars” on the labels. Also look at labels of foods that are marked as “Fat Free”. Well Fat contains a lot of flavor, so when they remove the fat, they remove the flavor, so these companies want us to buy their products still so they have to make their products taste good, and how do they do this???? By adding sugar which is in fact fat free.

Interesting Fact- Do you ever drink a sugary beverage like soda, and shortly after feel super Hungry? That’s because consuming High Fructose Corn Syrup, often found in soda and fruit juices, reduces blood flow and activity in the brain region that regulates appetite and decreases feelings of fullness.

Now Natural sugars are ok, in moderation. 1-3 servings of fruit a day is perfect, as long as they are consumed in their whole form, don’t juice them. This is because Juicing them gets rid of the fiber. When eaten together, fiber slows the breakdown of sugars, making the quick energy from sugar last longer, and reducing those awful blood sugar drops, and keeping us fuller for longer.


So my challenge for you

Try to stay within your recommended ADDED sugar intake. 25g for women, 36g for men.
Natural sugars-just don’t over do it.

I was challenged to this last year by my cousin (super buff crazy fitness and health freak) except I did 30g total of ALL sugars. I logged them onto Myfitnesspal, and ended up losing a good amount weight then. I wasn’t even counting calories at the time, just sugar but I wouldn’t let myself go over that sugar budget and a lot of the snacks I would have had I couldn’t, therefore I ate less calories

The Picture below helps put things in perspective. It shows how much sugar is in some common everyday foods. Each Sugar cube is equal to 1tsp, or 4g. Woman should have about the equivalent to 6 sugar cubes, and just shy of 8 sugar cubes for men.

1/13-12,700

Good morning! Weight in day
Username mmigle29
Weigh In Day: Friday, Jan 15, 2021
PW (Previous Weight): 181.2
CW (Current Weight): 177.4 (Jan 8)
CW (Current Weight): 177 (Jan 15)

Bearchested
Friday weigh-in
PW: 204.6
CW: 204.2

Arc130
Steps
Wednesday 1/13- 9968
Thursday 1/14- 4098

KHill875 wrote: »

KHill875
Friday weigh in (I requested to be changed from Saturday to Friday last week, but I never got a response)
PW 144.2
CW 143.2

You are now a Friday person! I don't know how this happened since I'm clearly error free and humble.

Steppers, please help me fill in the blanks.

mulecanter wrote: »

KHill875 wrote: »

KHill875
Friday weigh in (I requested to be changed from Saturday to Friday last week, but I never got a response)
PW 144.2
CW 143.2

You are now a Friday person! I don't know how this happened since I'm clearly error free and humble.

Thanks so much!

1/14-15,853

Steps
1/13 10,815
1/14 15,112
1/15 12,558

Izzyred9400
Sat weigh in
PW 134
CW 134
LTD 17

jenready
Saturday
Previous Weight 241.1
Current Weight 238.3

Finally starting to see some downward movement. Fingers crossed this continues.

Steps

1/12- 4,325
1/13- 6,913
1/14- 4,663
1/15- 6,238
1/16- 5,164

The new challenge is up ....https://community.myfitnesspal.com/en/discussion/10821618/january-week-3-challenge-ladder-up#latest

Sunday weigh in

PW: 167
CW: 167