Weight Loss Tip #17: Cut the White Stuff

I'm not talking about cocaine, but sugar. I admit that I used to hate the taste of artificial sweeteners and going unsweetened wasn't really my cup of tea either (especially in tea). However, a teaspoon of sugar has 16 calories and a person doesn't have to be a math major to know that removing sugar from your diet can make a big difference. Of course, the main question is "how?" There are two major options, both of which I've used.

1: Go "sweetless" when possible- This is probably the best option overall, but also the most difficult. It means avoiding sweet foods altogether or accepting that some foods were simply meant to be enjoyed bitter (like coffee or tea). I've done this occasionally, for example gradually shifting to drinking only unsweetened iced tea. But, I have a sweet tooth and simply can't drink black coffee. I've tried and I love coffee. It ain't happening. But, there is another option.

2: Use artificial sweeteners or buy "sugar free" products- This option has a few difficulties since artificial sweeteners have their own set of health issues, which I'm not going to go into here (but you can research). Using artificial sweeteners like Splenda and Equal (in order of my favorite; I can't stomach Sweet and Low) have helped me enjoy items like coffee, tea, and even baked goods without the added sugar. I've also bought many "sugar free" items from the store or restaurants and these have also been a big help. You'd be surprised how many options are out there. My Wal-Mart typically offers several sugar free cookie, pie, and cake choices in their bakery. Even my local Amish restaurant sells sugar free pies and desserts (these are typically sweetened with sugar alcohols which can cause stomach discomfort).

I should add that these are sugar free and not necessarily low calorie. They are, however, typically lower in calories than their full sugar counterparts. For example, a piece of sugar free pumpkin pie has around 200 calories while a regular piece has around 320; both are loaded with fat. You still can't eat the whole pie, but if you are craving it, those 100 or so fewer calories make a big difference. I also drink a lot of sugar free grape and strawberry drinks. They are cheap and taste great. If you don't like the taste of artificial or other sweeteners, give them a few days and you will probably get used to them. I don't even notice I'm having artificially sweetened products anymore.

3: Go natural- The best option may be in using stevia which is a natural sweetener (it's from a plant). The Japanese have used stevia for decades, but the FDA currently allows it to only be marketed as a dietary supplement (not sweetener). This seems to be changing as Coke has plans to use stevia in some drinks. I personally use stevia in my coffee and oatmeal.

So, cut out the white stuff and you'll almost certainly be lighter