Heya. I have reduced my sugar in the past couple weeks and my hypoglycemia has improved. Its totally worth it. I would recommend reducing sugar first, perhaps with a view to cutting it out if that goes well and you still want to..
Maybe write yourself some baby steps eg, step one - switch from milk to 70% dark choc. Step 2- replace one dessert a day with a small fruit salad etc etc.
Then it wont seem so overwhelming. Also be kind to yourself if you slip up, coz sugar is addictive and it takes a while to build new habits.
Make sure you notice the benefits you are getting as you reduce, like weightloss or improved moods etc.
On the provision that carbohydrate intake throughout the day is largely obtained through complex sources (wholegrains, beans, lentils, quinoa, etc), the odd sweet treat won’t have too great an effect upon your ability to lose weight, particularly if a daily calorie deficit continues to be maintained.
I also happened to read a previous post of yours, where you felt disappointed having eaten a piece of chocolate cake following a spinning class. As such, there was no need to feel the level of guilt afterwards, since the refined carbohydrate in the chocolate cake will have been used to replenish severely depleted glycogen reserves in the muscles.
It was also the best time to indulge a little, too, since the vigorous 20 minute session will have increased your insulin sensitivity.
Furthermore, since the 20 minute spin will have undoubtedly exercised the body’s anaerobic pathway at points (that’s what spinning is designed to do), the body will have worked to re-balance its oxygen levels afterwards, continuing to burn calories for up to 24 hours as a result (research EPOC).
Having provided a little perspective on what will have happened to that chocolate cake, you’ll hopefully appreciate that you can occasionally continue to have your cake and eat it.
Most importantly, to continue losing weight while enjoying the occasional slice of cake or scoop of ice-cream, you need to achieve the correct energy balance.
As such, obtain calorific amounts required to satisfy BMR and TDEE, seeking to introduce a daily calorie deficit (preferably 500Kcal) from TDEE, ensuring that the deficit introduced doesn’t take you beneath BMR.
Bear in mind, however, that as weight is lost, the body will require fewer calories to satisfy BMR so the calculation should be re-performed with each 7lb reduction, to reduce the risk of plateau.
The management of weight chiefly rests upon ensuring that you don’t repeatedly consume more calories than is needed on a daily basis.
Provided that a daily calorie deficit continues to be maintained, occasional moments of excess won’t have the adverse effect that you think it does, particularly if regular exercise is included alongside.
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Keeping Tabs on what I eat
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