how many grams of sugar per day to lose weight

Are you trying to lose weight but struggling to see results? It could be because of your sugar intake. Sugar is a major culprit when it comes to weight gain and can hinder your weight loss efforts. In this article, we will discuss how many grams of sugar per day you should consume to lose weight and provide tips on how to reduce your sugar intake.

Why Is Sugar Bad for Weight Loss?

Before we dive into the recommended sugar intake for weight loss, let’s first understand why sugar is bad for weight loss.

High in Calories

Sugar cubes

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Sugar is high in calories, and consuming too much of it can lead to weight gain. One gram of sugar contains four calories, and a single can of soda can contain up to 40 grams of sugar, which is equivalent to 160 calories. Consuming excess calories can lead to weight gain, especially if you are not burning them off through physical activity.

Increases Cravings

Sugar can also increase cravings for more sugary and high-calorie foods. This is because sugar triggers the reward center in our brain, making us feel good and wanting more. This can lead to a cycle of overeating and consuming more calories than our body needs, resulting in weight gain.

Can Lead to Insulin Resistance

Consuming too much sugar can also lead to insulin resistance, a condition where your body becomes less responsive to insulin, the hormone that regulates blood sugar levels. This can lead to high blood sugar levels, which can contribute to weight gain and make it harder to lose weight.

How Many Grams of Sugar Per Day for Weight Loss?

The American Heart Association recommends limiting added sugar intake to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men. However, for weight loss, it is recommended to consume even less sugar.

The Recommended Sugar Intake for Weight Loss

To lose weight, it is recommended to consume no more than 15 grams (3 teaspoons) of added sugar per day. This includes all added sugars, such as table sugar, honey, and syrups, but does not include natural sugars found in fruits and vegetables.

How to Calculate Your Sugar Intake

To calculate your sugar intake, you can start by reading nutrition labels on packaged foods. Look for the “sugars” section and check the number of grams per serving. Keep in mind that the recommended daily sugar intake for weight loss is 15 grams, so try to stay within that limit.

You can also track your sugar intake using a food tracking app or by keeping a food diary. This will help you become more aware of your sugar consumption and make it easier to stay within the recommended limit.

Tips to Reduce Your Sugar Intake

Reducing your sugar intake can be challenging, especially if you have a sweet tooth. Here are some tips to help you reduce your sugar intake and reach your weight loss goals.

Choose Whole Foods

Fruits and vegetables

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Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are naturally low in sugar and are a healthier option than processed foods. Try to incorporate more whole foods into your diet and limit your consumption of processed and packaged foods.

Read Nutrition Labels

When grocery shopping, make sure to read nutrition labels and check the sugar content of the products you are buying. Choose products with little to no added sugar and opt for healthier alternatives, such as unsweetened almond milk instead of sweetened.

Limit Sugary Drinks

Sugary drinks, such as soda, energy drinks, and fruit juices, are high in sugar and can contribute to weight gain. Instead, opt for water, unsweetened tea, or sparkling water with a splash of fruit juice for flavor.

Use Natural Sweeteners

If you have a sweet tooth, try using natural sweeteners, such as honey, maple syrup, or stevia, in moderation. These options are lower in calories and have a lower glycemic index than table sugar, making them a healthier alternative.

Be Mindful of Hidden Sugars

Sugar can be hidden in many foods, such as condiments, sauces, and dressings. Make sure to read labels and choose options with little to no added sugar. You can also make your own sauces and dressings at home using natural sweeteners.

The Benefits of Reducing Your Sugar Intake

Reducing your sugar intake not only helps with weight loss but also has many other health benefits.

Improved Energy Levels

Consuming excess sugar can lead to energy crashes and fatigue. By reducing your sugar intake, you can stabilize your blood sugar levels and have more consistent energy throughout the day.

Better Skin Health

Sugar can contribute to inflammation in the body, which can lead to skin issues such as acne and premature aging. By reducing your sugar intake, you can improve your skin health and achieve a clearer complexion.

Reduced Risk of Chronic Diseases

Consuming too much sugar can increase your risk of chronic diseases such as type 2 diabetes, heart disease, and obesity. By reducing your sugar intake, you can lower your risk of these diseases and improve your overall health.


In conclusion, to lose weight, it is recommended to consume no more than 15 grams of added sugar per day. This includes all added sugars, such as table sugar, honey, and syrups. To reduce your sugar intake, choose whole foods, read nutrition labels, limit sugary drinks, use natural sweeteners, and be mindful of hidden sugars. By reducing your sugar intake, you can not only achieve your weight loss goals but also improve your overall health.