Skip to content
Nutrition & Diet
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Signs You're Eating Too Much Sugar

Break free from hidden sugar - learn your body's warning signals today.

Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Autumn_Bates80
Copyright autumnelle_nutrition/Instagram/Shutterstock
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiohealthy eatingweight loss

More For You

Nutrition & Diet

5 Hidden Signs You're Eating Too Many Carbs

Dr. Ken D. Berry MD
Copyright KenDBerryMD/YouTube
Christopher Roback
By Christopher RobackMar 23, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you feel exhausted after meals but don't know why? Your body might be sending warning signals about your carbohydrate intake that you're missing. Most people consume excessive carbs for years without realizing the damage until serious health problems develop. Dr. Ken Berry, a Board Certified Family Physician with over 20 years of experience, helps patients identify these hidden signs before they lead to major health complications. In this article, he reveals five clear indicators that your carbohydrate consumption exceeds your body's tolerance level. Discover these warning signs to protect yourself from potentially serious health consequences.

The Silent Dangers of Excessive Carbohydrates

Consuming too many carbohydrates can lead to numerous long-term health complications, according to Dr. Berry. "Too many carbohydrates can lead to all kinds of terrible long-term complications, things like high blood pressure, type 2 diabetes, obesity, blindness, kidney failure, chronic inappropriate inflammation," says Dr. Berry, stressing that most people don't want these conditions but may be unknowingly heading toward them.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Hidden Sign #1: Post-Meal Fatigue

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

The first hidden sign that you're eating too many carbohydrates is feeling abnormally tired after meals. "After you eat a high carbohydrate meal, if you feel sleepy, if you have to take a nap, if you feel sluggish," explains Dr. Berry, this is your body signaling that your carbohydrate intake is excessive. While many people assume post-meal drowsiness is normal, it's actually an important warning sign.

Hidden Sign #2: Mental Fog and Blurry Vision

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Another revealing indicator comes in the form of cognitive symptoms. Dr. Berry notes that if you experience "mentally foggy, have trouble thinking, or even have a little bit of blurry vision" after consuming carbohydrates, these symptoms aren't coincidental. They're direct responses from your body indicating carbohydrate intolerance that many people overlook or attribute to other causes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Hidden Sign #3: Elevated Blood Sugar Readings

Measuring blood sugar with a blood glucose meter​Understand How Cortisol Affects Your BodyShutterstock

For a more objective measurement, Dr. Berry recommends checking your blood glucose levels. "Check your blood sugar one hour and two hours after you eat a meal. If that blood sugar reading is ever above 140, then you, my friend, ate too many carbohydrates in that meal," states Dr. Berry. This hidden sign requires testing but provides concrete evidence of how your body handles carbohydrates.

Hidden Sign #4: Abnormal Lab Results

Woman, beaker or scientist in laboratory for science innovation, life expectancy or antiaging medicine. Futuristic, medical or healthcare biologist with chemistry liquid in research or examinationShutterstock

The most definitive hidden signs come through specific lab tests that many patients don't think to request. Dr. Berry advises asking your doctor for three key tests: "hemoglobin A1c, fasting insulin level, and C-peptide level." These clinical measurements reveal carbohydrate intolerance even before obvious symptoms appear. "If any one of these three tests is even one-tenth of a point above what the lab sheet says the normal range is, then you are without doubt eating too many carbohydrates for your personal physiology," Dr. Berry warns.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Hidden Sign #5: Age and Weight-Related Carbohydrate Sensitivity

Closeup portrait young serious corporate business woman deal maker reading news message on smart mobile phone holding eating sandwich isolated grey background.What Happens to Your Body When You Stop Eating While DistractedShutterstock

The final hidden sign involves recognizing your personal carbohydrate tolerance based on your individual factors. "Usually, younger, slimmer people can tolerate more carbohydrates," Dr. Berry explains, but this tolerance changes over time and with body composition. Many people continue eating the same carbohydrate levels throughout their lives without realizing their tolerance has decreased, creating a hidden path to health complications.

Taking Action When You Spot These Signs

tired woman lying down on desk at work

Identifying these five hidden signs is crucial because excessive carbohydrate consumption can have serious health implications. Dr. Berry offers hope through dietary adjustments: "I've got lots of other videos on this channel you can check out to explain not only what the complications are, but how you can actually prevent them or reverse them by eating a lower carbohydrate diet."

Nutrition & Diet

10 Signs You're Eating Too Much Sugar

Autumn_Bates80
Copyright autumnelle_nutrition/Instagram/Shutterstock
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

14 Signs You're Consuming Too Much Added Sugar

sweet woman holds two a lollipops is having fun on colorful pink background
Shutterstock
Ferozan Mast
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Unhealthy added sugars are hidden in many foods. “Much sugar is added to processed foods such as donuts, bread, candy, soda, fruit punch, sweet tea, and even condiments like ketchup and barbeque sauce,” says Johns Hopkins Health. “The result is that many people consume a large amount of added sugar that has no nutritional benefits. And too much added sugar can lead to health problems including high blood sugar, insulin resistance, metabolic syndrome, dental issues such as cavities, increased triglycerides, obesity and type 2 diabetes.” Here are 14 signs you’re consuming too much added sugar.

Craving More Sugar

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Eating too much added sugar can lead to a vicious cycle. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Katherine Masoud, APRN, tells Backus Hospital. “Our natural reaction is to reach for more sugar to get that energetic feeling back, which quickly becomes a vicious cycle.”

Weight Gain

Senior fat woman holding the knee with pain.Shutterstock

Too much sugar can cause weight gain. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” senior dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases.”

Depression

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

Too much sugar can impact mental health, researchers say. “High sugar diets have a number of influences on our health but our study shows that there might also be a link between sugar and mood disorders, particularly among men,” says Anika Knüppel of the UCL Institute of Epidemiology and Health. “There are numerous factors that influence chances for mood disorders, but having a diet high in sugary foods and drinks might be the straw that breaks the camel's back.”

Dental Issues

Sad frowning handsome brunette young man with beard touching cheek and looking into mirror in bathroom while getting bad tooth during cleaning teethShutterstock

Too much added sugar can cause tooth decay. “The sugar reacts with the bacteria that lives in the mouth,” Dr Fadi Yassmin tells Bupa Dental. “It's the by-product of this that causes decay, the acid that rots the teeth. The more sugar you have, the more acid that's produced.”

Belly Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Too much added sugar is linked to dangerous belly fat. “When we consume too much sugar the excess is converted to fat and stored,” PhD student So Yun Yi tells University of Minnesota School of Public Health. “This fat tissue located around the heart and in the abdomen releases chemicals into the body which can be harmful to health. Our results support limiting added sugar intake.”

Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

Too much added sugar can lead to type 2 diabetes. “Added sugars contribute calories to the diet, but no essential nutrients. This is why we often hear added sugars described as ‘empty calories,’” Dr. Amy Morel L’Horset tells diaTribe. “For people with prediabetes or type 2 diabetes, their ability to efficiently move sugar from the bloodstream into the cells is often delayed due to insulin resistance. Keeping consumption of added sugar to small amounts is important for blood sugar management and overall health.”

Bad Sleep

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Too much sugar can ruin your sleep. “A diet high in sugar can cause restlessness and disrupt sleep,” Masoud says. “This often leads to a cycle where insufficient sleep increases cravings.”

Headaches

Portrait of stressed young housewife in modern kitchenShutterstock

Headaches could be a sign of too much added sugar. “Eating too much simple sugar may lead to headaches in certain individuals due to how rapidly simple or processed sugars are absorbed, leading to a rapid spike in blood sugar and then a rapid decline,” endocrinologist Dr. Rekha B. Kumar tells NewYork-Presbyterian - Health Matters. “This erratic blood sugar pattern can cause headaches, as opposed to consuming the sugar in complex carbohydrates, which are absorbed more slowly.”

Liver Issues

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much added sugar can cause health issues for the liver. “Excess sugar takes a toll on the liver, too,” according to NewYork-Presbyterian. “The quick sugar load causes a fast rise in blood sugar that can overwhelm the liver and lead to fatty liver and cirrhosis over time.”

RELATED: Lose Abdominal Fat in 90 Days with a Vegan Diet

Arthritis

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

Too much sugar may cause inflammation and serious joint issues. “Eating too much sugar can lead to inflammation, which can worsen joint pain and eventually lead to arthritis,” according to NewYork-Presbyterian.

Bad Skin

Tired woman looking her eye bags in the bathroom.Shutterstock

Sugar can wreak havoc on your skin. “When you eat sugary foods, your blood sugar spikes,” Masoud says. “This causes inflammation and the secretion of sebum (an oily substance in your skin). That, coupled with inflammation, can lead to breakouts.”

Heart Issues

Woman holding her chest.Shutterstock

Too much sugar can lead to heart disease. “Excess sugar's impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”

Always Tired

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Too much sugar can lead to constantly feeling tired. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Masoud says.

RELATED: 20 Foods That Accelerate Weight Loss, That Dietitians Swear By

Cellular Aging

Woman looking at her reflection in the mirror.Shutterstock/Robert Przybysz

Too much sugar may prematurely age you on the cellular level. “One could argue that eating too much sugar leads to aging due to increased stress on cells,” says Dr. Kumar. “This is not the typical outward aging, such as getting gray hair and wrinkles, but it takes cells a lot of work to metabolize sugar and this can cause ‘oxidative stress,’ leading to free radicals, which are implicated in the aging process.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 5 Biggest Mistakes People Make When Trying to Cut Back on Sugar

Young,Fit,Girl,Refuses,Eating,Doughnuts,And,Opts,For,Healthy
Shutterstock
Jeremy Horowitz
By Jeremy HorowitzNov 27, 2024
Jeremy Horowitz
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Cutting back on sugar is a powerful step toward better health and weight loss, but it’s not always straightforward. Many people unknowingly replace sugar with hidden sources, misunderstand nutrition labels, or make changes that feel unsustainable. These mistakes can sabotage your efforts and leave you feeling frustrated. By understanding the most common pitfalls and how to avoid them, you can successfully reduce sugar intake without sacrificing flavor or satisfaction. Here are the five biggest mistakes to watch out for when cutting back on sugar.

Replacing Sugar with Artificial Sweeteners

March,30,2018,-,Minneapolis,,Mn:,An,Opened,Jar,FilledShutterstock

Artificial sweeteners might seem like a good alternative, but they can lead to unintended consequences. They often increase cravings for sweet foods and disrupt the body’s natural response to sugar. Instead, focus on naturally sweet options like fresh fruit, which provide fiber and nutrients along with sweetness.

RELATED: This Is Exactly How to Lose Body Fat This Year

Ignoring Hidden Sugars on Labels

Grocery,,Shopping,And,Juice,With,Woman,In,Supermarket,For,Food,Shutterstock

Sugar hides in many processed foods under names like fructose, maltose, or cane syrup. Many “healthy” products like granola bars or yogurt contain added sugars that can derail your efforts. Always read nutrition labels carefully and opt for products with minimal or no added sugars.

Going All In Too Quickly

Reducing,Sugar,Content,In,The,Cow.,Diabetes.,Stairs,Of,SugarShutterstock

Eliminating sugar cold turkey can lead to withdrawal symptoms like headaches, irritability, and intense cravings. Instead, reduce sugar gradually to allow your body and taste buds to adjust. Start by cutting sugar in your coffee or swapping out sugary snacks for healthier options.

RELATED: 10 Simple Food Rules That Make Losing Weight Faster and Easier

Skipping Meals to Cut Calories

Stuffed,Omelette,With,Tomatoes,And,Spinach,On,Light,Background,WithShutterstock

Skipping meals can lead to extreme hunger and a stronger desire for sugary foods later in the day. Balanced, protein-rich meals help keep your blood sugar stable and reduce cravings. Focus on whole, nutrient-dense meals to support your sugar-cutting efforts.

Not Planning Ahead for Snacks

Healthy,Organic,String,Cheese,For,A,SnackShutterstock

Without healthy snacks on hand, you’re more likely to reach for sugary options when hunger strikes. Keep simple, low-sugar options like nuts, cheese sticks, or sliced vegetables available to curb cravings without added sugar. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Easy Ways to Cut Out Sugar, According to Expert

Christina_Hedges1
christina_hedges/TikTok
Leah Groth
By Leah GrothMar 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response.

Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

If you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings

“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says.

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

You Need to Drink Lots of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.”

She Suggests Eating These 12 Foods

,Kale,Cabbage,leafy,greensShutterstock

She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says.

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”

Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out”

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”

💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference.

Nutrition & Diet

3 Reasons Why You Are Bulky Instead of Toned

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
Copyright fedandfreewithsarahb/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

Shutterstock

The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

Shutterstock

Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
Shutterstock
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.