Hidden Sugar: Top Sources

Want to lose weight? Stop eating sugar. When we eat sugar, we hurt our weight-loss efforts in two ways:

Want to lose weight? Stop eating sugar. When we eat sugar, we hurt our weight-loss efforts in two ways:

  1. We cause our fat cells to go into storage mode.
  2. We stop fat-burning. Instead of burning fat while doing cardiovascular exercise, we are simply burning off all of the extra sugar that we consumed.

Sugar is a simple carbohydrate that elevates your blood sugar. Every time you consume sugar or a product that contains sugar - you’re not only elevating your blood sugar but you’re stopping fat loss. If you’re trying to lose body fat and excess weight, stay away from sugar. This essentially starves the fat cells so that they go away. After all, most of us exercise to burn body fat.


I know how hard it is to avoid sugar. It's extreme to say it, but sugar is one of the most widely used drugs in our country. Sugar is also in part responsible for diabetes, metabolic syndrome, and cavities. Did you know that sugar, due to its addictive nature, makes your diet plan harder to stick to? Did you know that sugar feeds cancer cells?

The key to overall health and to successful workouts is to cut sugar from your diet. Of course, you’ll need to make sure you’re not unknowingly consuming it. Here are the top hidden sources that you can find sugar in your diet:

Breakfast Cereal

Toasted rice flakes contain 10 grams of sugar per serving. Instant flavored oatmeal often has 16 grams of sugar per serving. Instead, go for sugar-free, high-fiber cereals or plain instant oatmeal that you flavor yourself with blueberries and cinammon.

Protein Drinks

Popular pre-packaged weight-loss drinks pack 35 grams of sugar per serving. Homemade smoothies made with skim milk can have up to 80 grams of sugar depending on how you make them. One cup of skim milk has 11 grams of sugar. Most soy milk brands have 12 grams of sugar per serving. Once you add in juice and fresh fruit, you’ve made a super-sugary concoction. Instead, choose a low-sugar protein shake by reading the label.

Yogurt and Yogurt Drinks

If your yogurt or yogurt drink isn’t sugar-free, it can have anywhere from 27-60 grams of sugar per serving. Aim for the sugar-free variety.

Dried Fruit

People tend to overeat dried fruit because they think that it’s good for them. But dried fruit is not as nutritious as fresh fruit. A 1.5-ounce box of raisins has 30 grams of sugar! Instead, grab fresh fruit like a green apple.

Fruit Juice

Juice can have anywhere from 30-80 grams of sugar. Many processed juices also lack the fiber whole fruit or fresh juices provide. Drink water instead.

Be sure to read all nutrition labels. Stay away from sugar and sugary products to put your fat loss in the fast lane.

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No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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