Daily Sugar Limit for Corporate Midlife Women
How much sugar can you eat daily and still reach your weight loss goals at midlife? That's what I'm sharing with you today. If you're like most of my clients who have been on that diet roller coaster for years, you might just be thinking, but I love sugar. Do I have to give it up just to reach my weight loss goals? That's the burning question everyone wants to know. The short answer and maybe great news for some of you is no, you don't actually have to give up sugar to lose weight at midlife. When most people go on a diet, there's total fear, feeling scared that you can never eat sugar again, and even if you indulged in or included a few sugar-based foods, just how much
sugar can you eat and still lose weight? Believe me when I say I've had those thoughts too. Keep watching this video as I share why it's so hard to conquer sugar cravings, what to eat to help conquer your sugar cravings, how much sugar you can eat and still lose weight, the types of sugar to eat, and a few extra things that will help you be more successful in your weight loss journey.
You'll be able to apply my two-step system to stay within your daily sugar limit so you can lose weight for the last time, just like my clients do.
Hi, I’m Kristen Tinker, Food Addiction & Weight Loss Expert
Hi, I'm Kristen Tinker, and as a food addiction expert, I've helped hundreds of corporate successful midlife women lose weight permanently by actually getting to the bottom of why they overeat. Instead of just going on another diet, I have a different approach to weight loss and I'll teach you how to achieve it without finding more willpower and without totally restricting some of the foods that you love and without starving too. If you want to get my latest videos designed to help you overcome food addiction and to lose weight permanently, even at midlife, all while you have a busy demanding corporate job, be sure to hit the subscribe button so you can get access to more tools and more help for permanent weight loss.
Here’s What You Need to Know About Why It’s So Hard to Conquer Sugar Cravings.
It's probably not what you think, but your brain loves sugar and it hates and fears change. Part of your brain called the amygdala interprets change as a threat and then it releases stress hormones for fear, fight or flight. Now, this is your brain and your body actually protecting you from change, so the thought of giving up sugar evokes fear, especially when it's easy and fast energy for your body. Plus sugar lights up the pleasure center in your brain, so it just makes sense that with any diet, your mind will work to ease your fear and your anxiety from restricting less healthy foods. Please don't try to willpower your way to giving up sugar permanently. It does not work long-term going without sugar for life is not humanly possible. This is an unrealistic expectation. Your brain and your body love sugar, so deprivation is never the goal. Instead, let's set some reasonable boundaries that you can actually honor consistently so you get consistent results. You feel food freedom and you stop that on again, off. Again, sugar cycle. All foods are available to you, but you do need a proven system that creates the results you want for permanent weight loss, which I will share next.
But first, if you notice that you're struggling with sugar cravings and you want more than just this video to help you reach permanent weight loss at midlife, just click on the link below to join my Free Crush Your Cravings program. Now, this is free to everyone. In this program, you'll get a free five day video series to help you crush any craving that pops up, including sugar cravings. Plus you get access to me with a FREE, private coaching session.
Mid Life Women: Get Free Access!
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Two Step System to Conquer Sugar Cravings: Step 1
Moving on to your two-step system to conquer sugar cravings and to help you achieve your weight loss goals at midlife.
According to the American Heart Association, the daily limit for sugar is only 24 grams for women, 24 grams. Now, that's the equivalent of six teaspoons, and while you might not eat cookies, donuts, or pastries, sugar actually sneaks into bread sauces, salad dressings, crackers, and more. The first step to limiting your daily sugar intake to 24 grams per day stock up on and eat whole real foods, especially fibrous fruits and vegetables, whole grains, beans or legumes and healthier lean protein like chicken, fish, or tofu. These are ideal foods that your body and your brain can best recognize for energy, focus, motivation, clarity of thought, health, happiness, and most of all permanent weight loss. If you look for whole real foods that contain protein and fiber filled foods at each meal, you have a better chance at staying on track because they're more satiating. These reduce cravings and they naturally cut out the refined sugars that you're working to reduce or even to eliminate.
This sounds simple, but it can be tricky for a lot of women. Your busy corporate lifestyle can make you think you don't have time to incorporate nutritious foods. Maybe you hate meal planning or your demanding job requires long hours or even travel. One of the things I help my private clients focus on is building a few easy backup meals and plans so that no matter if you're at home or you need to hit the drive-through, you have easy options and a system that helps to support your nutrition goals and it keeps you on track with your sugar that 24 grams.
Two Step System to Conquer Sugar Cravings: Step 2
The second step to limiting your daily sugar intake is to read your labels and know what to look for so you continue to eat foods that keep you within that recommended 24 grams of daily added sugar. Begin by looking at the list of ingredients where you should see only five to 10 ingredients and only whole real foods that you recognize. I mean, let's be honest, have you ever seen a crop of mono
Sodium glutamate or MSG? Of course not. Your mind and your body get confused with that consumption because it's not a whole rule food and it's just one example. Fake foods throw off your hormones and they trigger fat storage, especially at midlife, so look at the nutritional facts. It should be no processed and no refined white sugars such as high fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel and more, and also those ingredients inning with OS such as glucose, maltose or dextrose. Each of these added processed sugars derail your hormones, your metabolism, your gut health, and ultimately weight loss because your body doesn't recognize processed sugar deliberately planning how to enjoy sugar and having a plan to keep sugar within that 24 total daily grams is required to create permanent weight loss. So the first step of your two step system is to stock up on and eat whole real foods and the second step is to read your labels to know how much sugar you're actually consuming and then be mindful about how you're consuming it and where it sneaks in.
Limiting your sugar for permanent weight loss even at midlife. Natural sugars in fruit and vegetables are processed differently in your body, so these are actually acceptable and even great sources of sweet foods to include in your daily diet. You don't need to include them in that 24 daily grams of sugar that you're counting when you're working to omit or reduce sugar. Fruits and vegetables are important to include because they contain important compounds that are precursors to a calming hormone called serotonin. Now, serotonin helps to keep you calm in stressful situations that drive sugar cravings, so you can see why it's important to include those fruits and vegetables.
What to Do if You Eat More Than 24 Grams of Sugar in a Day.
Now, the last thing I want you to keep in mind about limiting your sugar is that if you exceed the sugar limit of 24 grams, don't freak out. Your brain will offer you thoughts that you failed or that you will not be successful, but it is not true.
There's actually something deeper going on when we reach for sugar. If you want to take a deep dive into some of the thought and the behavioral patterns that just keep you stuck with sugar, you can watch STOP Dieting, Think Like a Thin Person. Now, I mentioned my free Crush Your cravings program earlier and I want to tell you about it again just in case you missed it. The work that we do in this free program gives you a simple two-step system that you can add to your busy corporate life in just seconds starting today, which will help you conquer any craving that you encounter in your day, whether that's the boardroom with that box of donuts or cookies, or maybe it's that catered lunch. Click here to learn more about the Free Crush Your Cravings program.
If you've learned something new in this video about my different approach, my unique approach to weight loss, if you're sick of that dieting roller coaster or if you just felt inspired by what I'm sharing today, click on the subscribe button and click to like this video so that I can continue sharing my different approach to weight loss with other professional corporate women at Midlife. Food Freedom starts today with a deliberate and a mindful plan to focus on whole real foods and to stay within 24 grams of sugar by reading those labels. You can do this.