If you are like most Americans, you are consuming more than 22 tsp. of added sugar per day, which equates to more than 355 calories, according to MayoClinic.com. The American Heart Association recommends no more than 6 tsp. for women and 9 tsp. for men. Foods containing added sugar and/or fat are more likely to contribute to weight gain than foods containing any other nutrient. Reducing sugar intake reduces calories, which can reduce fat all throughout the body, including the belly.
Step 1
Reduce your daily recommended total calorie intake for your height, weight and gender by 500 to 1,000 per day to lose 1 to 2 lb per week. Consume no less than 1,200 calories total if you are a female and 1,500 calories total if you are a male. It takes a reduction of 3,500 calories below what your body needs to maintain weight to lose 1 lb of fat.
Step 2
Substitute water for sweetened beverages, such as soda, juice, energy drinks and sweetened coffee-type beverages. People that consume more sugar-sweetened beverages have more weight than those that consume less sugar-sweetened beverages, according to the Dietary Guidelines for Americans, 2010.
Step 3
Replace desserts with whole fruit. Grain-based desserts are the No. 1 source of calories for Americans of all ages, according to the Dietary Guidelines for Americans, 2010.
Step 4
Replace candy, gum and sugary snacks with fruit and vegetable snacks.
Tips and Warnings
- Check the Nutrition Facts label for sugar. If you find an added sugar, type of syrup or ingredient ending in -ose within the first few ingredients, beware that it is probably high in sugar.
- Always consult your doctor before going on a weight-loss program.
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