Quitting added sugar can lead to significant weight loss over the course of a month. By removing sugary foods and beverages from your diet, you reduce your overall calorie intake, which can force your body to burn stored fat for energy. The amount of weight you lose will vary based on factors like your starting weight, activity level, calorie intake and genetics. However, you may reasonably expect to lose anywhere from 3-8 pounds in a month by going sugar-free.
How Does Quitting Sugar Lead to Weight Loss?
Sugar contains calories but very little nutritional value. Foods and drinks high in added sugar like soda, candy, baked goods, and sugary cereals are often referred to as “empty calories.” When you consume empty calories, you increase your calorie intake without getting any important nutrients. This can easily lead to a calorie surplus and weight gain over time.
By quitting sugar, you automatically reduce your calorie intake since these empty calories are removed. A single can of soda contains around 140 calories, while a small chocolate bar can contain over 200 calories. When you consider the amount of added sugars many people eat per day, removing these high-calorie foods often creates a significant daily calorie deficit.
In order to lose one pound of fat, you need to create a 3,500 calorie deficit through diet, exercise or a combination of both. So by removing sugary foods from your diet, you make it easier to maintain the calorie deficit needed for weight loss.
Calorie Deficit from Quitting Sugar
| Sugary Food | Calories |
|---|---|
| 12 oz Can of Soda | 140 |
| 1 Cup Ice Cream | 240 |
| Medium Frappuccino | 290 |
| 1 Cup Granola | 420 |
| Chocolate Chip Cookie | 130 |
As you can see from the table above, the calories from added sugars can really add up. By removing these empty calories from your diet, you may easily create a daily calorie deficit of 500-1000 calories or more.
How Quickly Will You Lose Weight?
On average, a calorie deficit of 500 calories per day should result in about 1 pound of weight loss per week. So theoretically, removing 500 excess calories of added sugar from your diet daily could lead to losing 4 pounds in a month.
However, the actual amount of weight you lose can vary quite a bit based on other factors like:
Starting Weight
If you weigh 200 pounds, you’ll likely lose more weight in a month than someone who only weighs 150 pounds. Heavier individuals tend to lose weight more rapidly than lighter individuals when calorie intake is reduced.
Calorie Intake
The bigger your calorie deficit, the more weight you can expect to lose. Removing just 100 excess calories from sugar may only cause a quarter pound of weight loss per week. But eliminating 500-1000 calories could result in losing 1-2 pounds per week.
Activity Level
Your activity level impacts your daily calorie needs. So two people could eat the same diet, but the more active person might lose more weight than the sedentary person.
Calorie Quality
Focusing on nutritious whole foods like vegetables, lean proteins and whole grains can help maximize weight loss compared to empty calories from added sugars.
Genetics
Genetics play a role in both metabolism and body fat distribution. Some people tend to lose weight more easily than others.
What Results Can You Reasonably Expect?
Most studies show that people can lose between 3-8 pounds in a month by reducing added sugar intake:
- A study in over 1,000 people found that reducing sugary beverage intake by one serving a day was linked to 1 pound of weight loss per month.
- A study in obese children found that replacing sugary drinks with water resulted in weight loss of about 3.5 pounds (1.6 kg) in 1 month.
- A study in adults with obesity showed that cutting just 125 calories of added sugar per day resulted in nearly 1% weight loss over 12 months.
Keep in mind that results vary from person to person based on the factors listed above. But for most people, aiming to lose 4-8 pounds in a month through reducing empty calories from added sugar is a safe and reasonable goal.
Tips to Reduce Sugar to Lose Weight
Here are some tips to help reduce added sugar intake to boost weight loss:
Read Food Labels
Carefully read nutrition labels to look for added sugars, which can often be hidden in foods under names like cane sugar, corn syrup, fruit juice concentrate, etc. Limit foods with more than 15 grams of added sugar per serving.
Skip Sugary Drinks
Completely cutting out beverages like soda, fruit juice, specialty coffee drinks, sweet tea and sports drinks removes hundreds of empty calories per day.
Watch out for “Healthy” Foods
Even foods marketed as healthy or low fat like yogurt, cereal, granola bars and smoothies often contain lots of added sugar.
Limit Condiments
Ketchup, barbecue sauce, salad dressings and other condiments are common sources of hidden sugars in the diet.
Satisfy Cravings with Fruit
When a sugar craving strikes, reach for a piece of fresh fruit like berries or an apple rather than cookies, cakes or ice cream.
Don’t Go Cold Turkey
Quitting sugar completely may be difficult. Slowly reducing your intake in 10-15% increments can help minimize cravings.
Add More Protein and Fiber
Eating more protein and fiber keeps you feeling fuller longer, reducing sugar cravings.
Other Lifestyle Changes to Boost Weight Loss
While cutting sugar is important for weight loss, other lifestyle changes can help you lose even more:
Increase Physical Activity
Aim for 150-300 minutes per week of moderate exercise like brisk walking to maximize fat burning.
Drink More Water
Drinking water before meals can aid weight loss and help reduce calorie intake.
Get Enough Sleep
Lack of sleep disrupts hormone levels and has been linked to increased hunger and weight gain.
Manage Stress
High stress levels increase cortisol and can drive cravings for sugary foods. Relaxation techniques like yoga, meditation and deep breathing can help.
Potential Downsides of Quitting Sugar
While eliminating added sugar has many benefits, there are some potential downsides to keep in mind:
Cravings
Sugar cravings and withdrawal symptoms are common in the first 1-2 weeks after quitting sugar. These tend to improve with time as your taste buds adapt.
Social Situations
Avoiding sweets during social gatherings or holidays can be challenging. Plan for these occasions in advance so you don’t feel deprived.
Blood Sugar Changes
Rapidly reducing sugar intake may cause headaches, irritability and fatigue in some. Cutting back gradually can help minimize symptoms.
Nutrient Deficiencies
If sugary foods are not replaced with nutritious options, quitting sugar may increase the risk of deficiencies in some vitamins and minerals.
Conclusion
Removing added sugar from your diet can be a highly effective way to lose weight. By eliminating empty calories, most people can expect to lose about 4-8 pounds in one month without making any other diet or lifestyle changes.
To maximize weight loss, be sure to read labels carefully, watch out for hidden sugars, reduce sugary beverages, satisfy cravings with fruit and focus on increasing your intake of protein and fiber. Pairing a low-sugar diet with other healthy lifestyle habits can lead to even greater weight loss.