If you’re looking to make one change this year that in turn will have the biggest impact on your overall health, then start looking at the amount of added sugar you’re consuming. All the exercise that you’re doing is great but simply cutting back on your daily added sugar consumption, in conjunction with moving more, is the key to effectively changing your body composition and improving your overall health.
To help keep you motivated, take a waist and hip circumference measurement and look at what is known as the waist-to-hip ratio (WHR). Check this every 8-12 weeks and monitor changes. Research has demonstrated that there is a direct correlation with added sugar consumption, overall health and WHR.
“The WHO defines the ratios of >9.0 in men and >8.5 in women as one of the decisive benchmarks for metabolic syndrome. Welborn and Dahlia (2007) and Srikanthan, Seeman, and Karlamangla (2009) confirm, and cite several other investigations that show waist-to-hip ratio being the superior clinical measurement for predicting all cause and cardiovascular disease mortality.” (Kravitz)
Look to put yourself (and family) on a sugar budget at the start of the new year. Its difficult to totally remove it from your diet but if you begin to monitor it on a daily basis, you’ll be amazed first, how prevalent it is and secondly, as you slowly begin to take it away you won’t crave it as much after a week or two.
Start by reading all food labels and cut back on the processed foods. You need to first get educated on where sugar “hides” and then start to cut back. Keep in mind there are more than 50 different names for sugar, avoid anything that ends in “ose” or contains high-fructose corn syrup etc. Choose better food options for you and your family and begin to replace the high sugar foods today. This is from a recent tweet of mine:
The National Cancer Institute recently announced that 40% of the #calories consumed by Americans are considered "empty calories."
— Michael Wood Fitness (@michaelwoodspg) January 3, 2017
A simple concept that I follow for myself and my (male) clients is to consume no more than 150 calories a day from added sugar which equates to 38 grams (which is what you can start to keep track of or “budget” on a daily basis). Keep in mind that carbohydrates contain 4 calories/gram of energy (4/150 = 38 grams). Women on that same line should consume no more than 100 calories a day from added sugar which figures out to 25 grams a day (4/100 = 25 grams).
There are two types of sugars, natural sugar and added sugar. The conversation today is not about natural sugars (like fruit, milk, cheese, etc.) it’s about added sugar, which is everything you may have been eating that comes out of a package, box, carton or can.
Follow this one health tip and you will not only see noticeable changes – you’ll also avoid having a negative impact on your metabolism, the way all fad diets invariably do.
Welborn, T.A. and Dhaliwal, S.S. (2007). Preferred clinical measures of central obesity for predicting mortality. European Journal of Clinical Nutrition, 61, 1373-1379.
Srikanthan, P., Seeman, T.E., and Karlamangla, A.S. (2009). Waist-hip-ratio as a predictor of all-cause mortality in high-functioning older adults. Annals of Epidemiology, 19, 724-731.