Weight loss is achieved by balancing the amount of calories in the diet with exercise to prevent calories from being retained as fat. Sugar is a naturally occurring component of foods like fruit and honey. In excess, sugar contributes empty calories to the diet, which can lead to weight gain. Consuming the appropriate amount of sugar while trying to lose weight allows you to enjoy sweet foods without sabotaging your weight loss efforts.
Sources
Sugar comes in many forms, including glucose, sucrose and fructose. High-carbohydrate foods like bread and pasta break down into sugar in the body, while fruits and other sweet foods contain sugar in their natural state. Sugar is also added to a number of processed foods and beverages, including candy, pastries, soda and juice. Because these foods are common in the typical Western diet, it's easy to consume excessive amounts of sugar without realizing it.
Health Effects
Sugar serves as a source of energy for the body; however, too much sugar can lead to health problems such as dental caries and weight gain. According to the National Institutes of Health, high intake of sugar-sweetened drinks like soda increases the risk of weight gain and type II diabetes. Insulin resistance -- a condition that's closely linked to obesity and diabetes -- can occur when blood sugar levels remain consistently high, according to Mayo Clinic. The calories contributed to the diet by high-sugar foods contain few valuable nutrients, making these foods a poor source of calories.
Prevention/Solution
When attempting to lose weight, limiting your intake of sweet foods and refined carbohydrates bread can help. Instead, choose complex carbohydrates such as whole grains and natural sugars like those in fruit. Replacing soda and other sweet beverages with water or herbal tea can help to reduce your daily sugar intake, as well. Occasional intake of sweets like pastries and candy is fine when balanced with physical activity to burn the extra calories consumed.
Considerations
Sustainable weight loss requires a combination of healthy dietary choices and regular exercise. Sugar is only one of many factors that contribute to weight gain. A sedentary lifestyle and excess consumption of saturated or trans fat can also lead to obesity and other health problems. When trying to lose weight, avoid removing entire food groups like carbohydrates or fat to prevent nutrient deficiencies.
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