Friday, October 19, 2018

Processed Sugar is you worst Enemy

What do you think is the biggest contributor to weight gain? Well I mean, there are a lot of reasons that someone would gain weight. There are so many factors into why someone would become obese or overweight and a lot of them are involved in their diet. So this begs the question, what foods should we be avoiding as much as possible to avoid gaining weight. Well, the answer isn't the same for everyone. But we can identify one food group that is most likely the biggest source for weight gain. That is sugar. According to The National Center for Biotechnology Information, "Sugar-sweetened beverages, particularly soda, provide little nutritional benefit and increase weight gain and probably the risk of diabetes, fractures, and dental caries(1)." So we see how highly sugary drinks such as soda, energy drinks, and even some fruit juices have been linked to weight gain. They offer a significant amount of processed sugar in a liquid form which is linked to weight gain. I personally don't believe any food group is completely 100% bad. Everything in moderation as they say, especially moderation. But foods that have a high amount of processed sugar, especially liquid sugar, should be avoided at all costs if you are trying to lose weight. Natural sugars, such as the ones that you find in fruit, should be eaten once again in moderation. So if you have a sweet tooth, choose fruit over candy. If you want to have a soda or eat some candy every once in a while, that is fine but don't make it a part of your regular eating routine. How much sugar should we be consuming daily? Well, according to the University of California, "Expert panels worldwide have made consistent recommendations on daily sugar intake. The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men(2)." Those are the numbers as far as the amount but from this same source, we also see that these sugars should come from either added sugars or natural sugars(2). So remember to limit your sugar intake as much as possible for the best results on your weight loss. 

Sources: 
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/

(2) http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.W8n3X2hKjZQ

Wednesday, October 17, 2018

Before and After: My story


Before 
After




















My Story: In May of 2017, I was 5'11 and 295 and miserable. I was eating myself to an early grave. I had a huge wake-up call when I went to LA Fitness to get my health assessed and I found out that I was at 33% body fat. I was at risk of getting type two diabetes and heart diseases. I remember how concerned I was for my health and I knew that if I didn't get my weight under control, there was a chance I was going to die early from obesity. I was overwhelmed by how much weight I had to lose. By the beginning of 2018, I was down to 225 pounds. As of recently, I had my body fat percentage checked and I was at 21.2%. That is a normal body fat percentage. I am at a normal body fat percentage for the first time in years. I couldn't be more grateful for accomplishing this and I am not trying to brag but instead spread motivation to those who are struggling with their weight that it is always possible to lose weight. Don't ever give up! You got this! So how did I do it? I started off by increasing the amount of exercise that I do. That's how I lost my first 15 pounds but it still wasn't enough and I had to lose more weight. I was still eating horribly and treating my body horribly with my bad eating habits but I thought I could make up for it. Turns out that I can't. Remember that 80-90% of weight loss depends on what you eat. In October of 2017, I decided to try keto which basically meant that I cut down the number of carbs that I eat to 20 grams a day and that my main source of calories comes from fat and protein(Mostly fat though). Throughout the next few months, I went from being 280 to 225. I have since then kept the weight off. Just wanted all of you to know that you can do anything you set your mind to. Never give up, you got this!