14 Signs You're Consuming Too Much Added Sugar

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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.

        14 Signs You're Consuming Too Much Added Sugar
    Don’t ignore these sugar-related red flags.
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

        Shutterstock
    
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
Nutrition & Diet
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        10 Signs You're Eating Too Much Sugar
    

        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
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
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
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.
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Nutrition & Diet
        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    

        Copyright Dr. Eric Berg DC/YouTube
    
By Christopher RobackFeb 05, 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 
✓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.
✓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.
Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

            
                Before We Start What Counts as Sugar
            
            
        "I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

            
                The Surprising Truth About Starch
            
            
        Shutterstock"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

            
                Sign 1 Unexplained High Adrenaline
            
            
        Shutterstock
The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

            
                Sign 2 Frequent Infections
            
            
        Shutterstock"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

            
                Sign 3 Low Testosterone Levels
            
            
        Shutterstock"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

            
                Sign 4 Bleeding Gums
            
            
        ShutterstockIf you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

            
                Sign 5 Chronic Sinus Problems
            
            
        Shutterstock"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

            
                Sign 6 Persistent White Tongue
            
            
        Shutterstock
A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

            
                Sign 7 Premature Aging
            
            
        Shutterstock"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

            
                Taking Action Against Hidden Sugars
            
            
        ShutterstockRecognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

        
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Nutrition & Diet
        14 Signs You're Consuming Too Much Added Sugar
    

        Shutterstock
    
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
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
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
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
        5 Hidden Signs You're Eating Too Many Carbs
    

        Copyright KenDBerryMD/YouTube
    
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
            
            
        ShutterstockThe 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
            
            
        ShutterstockAnother 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
            
            
        ​Understand How Cortisol Affects Your BodyShutterstockFor 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
            
            
        ShutterstockThe 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
            
            
        What Happens to Your Body When You Stop Eating While DistractedShutterstockThe 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
            
            
        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
        The 5 Biggest Mistakes People Make When Trying to Cut Back on Sugar
    

        Shutterstock
    
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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_hedges/TikTok
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 
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   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_hedgesIf 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 Sayschristina_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 WaterShutterstock
“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 FoodsShutterstock
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”dietdivatara/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 Finechristina_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
        She Lost 70 Lbs: 5 Things She Wishes She Knew
    

        I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
    

        Copyright nikkigets_fit/Instagram
    
By Christopher RobackApr 01, 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.
Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

            
                The Right Motivation Makes All the Difference
            
            
        Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Health Benefits Show Up Quickly
            
            
        
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The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

            
                Feeling Good Trumps Looking Good
            
            
        
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Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

            
                Body Image Issues Can Actually Increase
            
            
        
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Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                The Mental Game Gets Tougher
            
            
        
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Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

            
                Don't Be Afraid to Use All Your Resources
            
            
        
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If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

            
                Strategic Indulgence Works Best
            
            
        
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How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Variety Prevents Burnout
            
            
        
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Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

            
                Try One New Thing Weekly
            
            
        
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Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

            
                The Scale Doesn't Tell the Whole Story
            
            
        
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Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Progress Photos Tell a Better Story
            
            
        
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Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

            
                Embrace Multiple Ways to Measure Success
            
            
        
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Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

            
                Final Word
            
            
        
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Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Lose 20 Pounds in 90 Days With Expert Methods
    

        Copyright lifting_with_mateo/Instagram
    
By Leah SuzanneApr 01, 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.
Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes. 

            
                Method 1 
            
            
        
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His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Method 2
            
            
        
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The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Method 3
            
            
        
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The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Method 4
            
            
        
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His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:
Egg whites
Chicken
Beef
Broccoli.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Bonus Tips
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He also offers some bonus tips
Stop drinking ALCOHOL
No soda, Starbucks etc.
Count your calories precisely for at least 6 days a week.
Sleep 7-8 hours a day for better rest and recovery. 
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        8 Best Costco Foods for Losing Weight Shoppers Just Discovered
    

        Shutterstock
    
By Leah SuzanneApr 01, 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.
Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered. 

            
                Wild Caught Salmon
            
            
        ​Amp Up Your Protein IntakeShutterstockTara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fairlife Nutrition Plan Chocolate Protein Shake
            
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstockI, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

            
                Organic Meat
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockCostco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post. 

            
                Kevin’s Natural Foods Cilantro Lime Chicken
            
            
        
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Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Yasso Cookies n’ Cream Greek Yogurt Bars
            
            
        
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Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein. 

            
                Poppi Prebiotic Soda
            
            
        Shutterstock
There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

            
                Mush Overnight Oats
            
            
        Shutterstock
Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Tru Grill Grilled Chicken Strips
            
            
        ​Greek Chicken BowlShutterstockKeep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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