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How to Burn Off Sugar and Fat Calories

Updated on July 31, 2012

When most people here the term "weight loss" the first though that comes to mind is "diet." The belief is that if you want to lose weight, you need to temporarily eat a restricted diet until you lose the pounds and are able to go back to eating the foods you enjoy. Calorie restricted diets do allow you to lose weight. Calories are burned, but the problem is that those calories are coming from burned muscle, not burned fat. When the body doesn't receive enough food energy, it holds on to stored fat as an energy source.

Understanding why weight is gained in the first place will give an understanding of how to effectively lose the pounds and keep them off. Usually it is not because people suddenly begin eating more, or begin eating higher calorie foods, but it is due to changes that are taking place in the body as we age. When we are young and healthy, our bodies are very efficient fat burners. But years of unhealthy eating will turn an efficient calorie burning machine into a sluggish and ineffective one. It is no longer easy to get away with eating foods that by design tend to store as fat in the body. The good news is that it's possible to make healthy changes to your diet, lose weight and still eat many of the foods you enjoy. Another factor for healthy eating for weight loss has nothing to do with what you eat, but how you eat.

Busy schedules can force people into the bad habit of eating too quickly. This is dynamite for weight gain for a several reasons: When eating too quickly, we tend to eat in a stressful manner, gulping food that isn't properly chewed, which can lead to indigestion and lack of proper absorption of vital nutrients needed for efficient metabolism. Eating while stressed or on the move can also lead to indigestion. Sitting down and being relaxed is very important while eating.

Eating too quickly doesn't give the brain sufficient time to signal the body when it is full which causes overeating. A proper meal should involve eating slowly and adequately chewing food. This should take about twenty minutes. It is important to get your metabolism going in the morning by eating a healthy breakfast. Eating the majority of your food before evening will give the body time to burn off more calories. Eating five smaller meals throughout the day, rather than three large meals will help you to avoid snacking.

 Eating balanced meals that provide all the nutrition the body needs to maintain a healthy metabolism is necessary for healthy weight loss and healthy weight management. Getting the right amount and best source of vitamins, minerals, fiber, protein, fats, and carbohydrates are the keys to success.

Carbohydrates can be either healthy or unhealthy depending on the food source. Foods that have been stripped or processed like refined sugar, white flour, white pasta and white rice digest very quickly in the body, causing big changes in blood sugar which can lead to weight gain. Healthy carbohydrates cannot be digested rapidly, which keeps blood sugar from rising and falling too quickly, helping you to feel full sooner. Whole grain foods are the best source of healthy carbohydrates. When choosing whole grains make sure the words whole grain are on the package. If it is a multigrain product make sure each grain included is a whole grain. Stay away from refined white breads, pastas and rice.

Fats are often thought of in a negative way. But healthy fats are vital to body functions and good health. These healthy fats are unsaturated , mono-unsaturated, poly-unsaturated, omega-3 and omega-6 fatty acids. The fats to avoid are saturated fats, trans-fats and hydrogenated oils. To avoid these fats make a habit of reading labels before you buy foods at the supermarket.

A large amount of Protein in many peoples diets comes from red meat. The problem with eating red meat is that it is loaded with unhealthy fat. Better sources of protein are chicken and fish which are much lower in saturated fat.

Vitamins, minerals, enzymes, antioxidants and fiber are all found in fresh, raw fruits and vegetables. It isn't a good idea to try an substitue these with fruit juices because they lose much of their nutritional content, are low in fiber, if any, and most of the time are loaded with added sugar. Many canned fruits and jams contain lots of sugar and will cause weight gain. Eating dried fruit may give you fiber but it is high in calories.

Going on a temporary diet to lose weight is never desirable and is ineffective long term. Making minor changes in how you eat and what you eat will help the body to function at an optimum level, which will facilitate weight loss and weight control.


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    • profile image


      7 years ago

      Thanks!!! :)

    • AlmostLola profile image


      7 years ago

      Good advice. Thanks for sharing.

    • profile image

      dinesh gurung 

      7 years ago

      i m very happy to read this hub.actually i m trying to reduce my weight by doing exercise continuous

      ly.but i was using red meat and caned food that is a real cause of weight with this article i will chang my habbits.its very good to know that we can eat more food but it should b proper chewed.

    • profile image

      Latrelle Ross 

      9 years ago

      Fantastic Steve! So many people don't realize how stress can affect the way they eat as well as what they eat. Love your hubs ~ keep 'em coming :D

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      9 years ago


      Great Hub,

      I am all for eating healthy. You have provided some very good tips for healthy eating. Thank You


    • Sp4rk1e profile image


      9 years ago

      I have enjoyed reading this hub! I am in the process of reassessing my eating habits as I tend to skip meals for days on end even though my children eat full and healthy regular meals! Understanding is a powerful thing so lets hope I take notice! ;)

    • Bob Artkins profile image

      Bob Artkins 

      9 years ago from Washington, USA

      Thank you for this! I learned a lot of things that I was doing wrong, and now I can work to fix them!

    • ocbill profile image


      9 years ago from hopefully somewhere peaceful and nice

      very good summary of good fats to consume and how diets can be ineffective.

    • Danton Young profile image

      Danton Young 

      9 years ago

      Your body will begin burning your fat when you don't overeat and exercise. The longer you can get in the habit of doing this the easier it will become.

    • Kmadhav profile image


      9 years ago from New delhi

      I am doing exercise to reduce the weight loss and get six packs abs You tips will help for me.

    • BrianS profile image

      Brian Stephens 

      9 years ago from Castelnaudary, France

      Very good advice, I think I have fallen foul of the bad habits you describe as I have got older. Good to know its not too late to change things around.

    • BrenLorenz profile image


      9 years ago from Atlanta, GA

      Another great hub Steve! Once we learn how our bodies are meant to function, we can give it what its really craving.. protein, fiber.. things that help our bodies burn the fat. Took me a while to understand there are "good" carbs and "bad" carbs.. whole wheat pasta tastes just as great as white pasta! Whole wheat bread is actually BETTER to me than white bread. Thanks Steve - I love your hubs!


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