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How Much Sugar Per Day To Lose Weight?

If you’re trying to lose weight, you might be concerned about how much sugar you can eat per day without sabotaging your diet efforts. The average American consumes at least 22 teaspoons of sugar per day, and excess consumption of added sugars is associated with heart disease, cancer, and diabetes.

How Much Sugar Per Day To Lose Weight?

It’s hard to cut back on how much sugar you’re eating if you don’t know how much is too much, so here are a few facts about how much sugar per day to lose weight safely.

Total Calories

If you're trying to lose weight, you may be wondering how much sugar you should consume per day. According to the American Heart Association, women should consume no more than 25 grams of sugar per day and men should consume no more than 36 grams. However, many people consume way more sugar than that daily. In fact, the average American consumes about 152 grams of sugar every day! That's way too much sugar and it's one of the main reasons why so many people are overweight.

If you want to lose weight, you need to stop eating so much sugar. Try to cut back gradually at first and then eventually eliminate it from your diet altogether. You'll be surprised at how much better you feel and how quickly the weight comes off when you cut sugar out of your diet. Plus, once you start eating less sugar, your taste buds will change and all foods will taste sweeter without added sugar.

It sounds impossible but it really does happen, trust me. After I quit drinking soda, for example, everything tasted like Coke or Pepsi because my sugar receptors had changed. It was very strange but also very cool! I'm glad I did it and I think you would benefit from eliminating sugar as well.

Sugars in Natural Foods

Many people think that they need to stop eating sugar altogether if they want to lose weight, but that's not necessarily true. While it is important to limit your intake of added sugars, you can still enjoy natural sugars in moderation. Fruits are often one of the most recommended food sources of sugar. For example, a medium-sized apple contains about 19 grams of sugar (approximately 5 teaspoons). Other natural sugars include those found in milk and yogurt, grains and cereals, and many vegetables. 

It may be helpful to keep track of how much sugar you're consuming daily by tracking your diet or by using a free app like My Fitness Pal or Livestrong Fit Day. However, these apps are not able to calculate sugar consumption from all foods; only some preloaded foods have nutrition information available. So as long as you don't exceed what's considered a healthy sugar intake, typically 25-35 grams per day, then you'll have no problem losing weight! 

Some people get confused and think that when they see sugar listed on their packaged food labels, it means added sugar but it doesn't. For example, if you were to look at two similar cereal boxes, one with 2g sugar and another with 20g sugar, you might assume that the second cereal had 20 times more sugar than the first one. But that would not be true; both bowls of cereal contain naturally occurring sugars (which ourselves are labeled separately in ingredients). Instead of eliminating natural sugars altogether while trying to lose weight, try incorporating more fruits and vegetables into your meals instead. You'll get more fiber which can help curb cravings for unhealthy snacks later on.

Sugars from Soft Drinks

Most people know that sugary soft drinks are not good for them, but did you know that just one can of soda has about 39 grams of sugar? That's the equivalent of 10 teaspoons! And we're not just talking about sugary sodas, but any kind of soft drink, including so-called fruit juices.

If you're trying to lose weight, you need to be aware of the added sugar in your diet and make sure to limit your intake. The Mayo Clinic suggests limiting daily sugar consumption to 25 grams (or six teaspoons) per day if you want to maintain a healthy weight. It would be even better if you could go lower than that, especially if you have a family history of diabetes or heart disease, or are overweight or obese. 

However, because our bodies need some amount of sugar each day to function properly, it is important not to deprive ourselves entirely. A moderate amount is okay, about 50 grams or 12 teaspoons per day should do the trick. Sugars from Fruit: Fruits are typically a low-sugar food group and an excellent choice for weight loss because they provide fiber, water content, vitamins, and minerals.

Some fruits such as pineapple contain more natural sugars than others like grapefruit; however, it is possible to eat too many fruits when trying to lose weight so you'll want to keep track of how much fruit you eat each day around two cups of fresh fruits or four cups of fresh berries will do it.

Sugars from Other Food Sources

In addition to the sugars that are naturally present in foods, many processed foods contain added sugars. The American Heart Association (AHA) recommends consuming no more than 6 teaspoons (24 grams) of added sugar per day for women and 9 teaspoons (36 grams) for men.

If you're trying to lose weight, aim to consume even less sugar than these recommendations. One way to cut back on sugar is to avoid processed foods altogether and eat mostly whole, unprocessed foods. When you do eat processed foods, be sure to check the nutrition label for added sugars.

It's possible to find some products with lower sugar content; make an effort to seek out those items when possible. Additionally, try cutting out or reducing your intake of sugary drinks like soda and fruit juice, as well as sugary baked goods like cake and cookies. 

Sugar Makes You Fat

While enjoying a diet rich in healthy foods, it can be difficult to ensure that you are not consuming too much sugar. But don't be tempted by sweets, sugary drinks, or ice cream. It's not just bad for your waistline; it's also bad for your overall health. If you want to lose a few pounds, you need to reduce the amount of sugar you eat.

Because sugar makes you fat because it is a food rich in calories. When you eat sugar, your body converts it to glucose and stores it in your liver. If you eat more sugar than your body can use, the excess gets converted into triglycerides and stored in your fat cells. Over time, this can lead to weight gain.


When it comes to weight loss, there are a lot of variables at play. But one thing is for sure: sugar is your enemy. If you want to lose weight, you need to cut back on the sweet stuff. But how much sugar per day should you consume to see results? I recommend sticking to no more than 10 grams of sugar per day. 

The amount of sugar in fruit and vegetables also varies significantly depending on the type and size, so make sure you're reading labels before buying these items. For example, 100 grams (3 1/2 ounces) of raisins contain about 25 grams (about 6 teaspoons) of sugar, that's more than half a teaspoon more than 100 grams (3 1/2 ounces) of grapes! 

Cutting back can be tough when we live in such an everything in moderation society. But if you want to reach your weight-loss goals, cutting back on sugar is one step that will help get you there. Sugar intake impacts body weight because sugars promote fat storage and inhibit fat breakdown. 

Sugar intake has been linked to high blood pressure, high cholesterol levels, diabetes, heart disease, cancer, and many other serious health problems. Reducing sugar intake can lead to significant decreases in fasting glucose levels and increased insulin sensitivity; which are two important markers for metabolic health. 

One study found that reducing sugar intake from 30% of total calories down to 10% could result in significant decreases in waist circumference as well as blood pressure after six months. 

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