You’ve probably heard the term blood sugar tossed around quite frequently in the health and wellness industry. Perhaps your healthcare provider has even talked to you about blood sugar as it relates to your weight and health. It is most frequently associated with health conditions such as diabetes, but in fact, it applies to all of us. Maintaining healthy blood sugar levels through behavioral modification can help you lose weight and maintain that weight-loss.

Blood Sugar and Weight

We often believe that weight-loss and weight maintenance are a simple matter of calories. If you eat fewer calories than you burn, or balance the two out, you’re in the clear… right? The truth is that weight is affected by a number of different factors. Blood sugar can be one of them.

During digestion, carbohydrates are broken down into sugar molecules (glucose) that are released into your blood stream. Glucose is a source of energy for the body. The amount of glucose in your blood refers to your blood sugar. We feel best when those levels are balanced – not too high and not too low.

But balance can be a tricky thing. If your energy stores are already full, excess sugar from food gets stored in your liver or muscle tissue. But if those stores are full, your body sends the excess sugar to be stored in your adipose, liver or fat tissue. This is where weight gain and body composition start to change, and blood sugar often starts to become a concern.

Tips for Reducing Your Blood Sugar and Improving Health

Fortunately, there are a few simple behavior modifications you can use to control your blood sugar and prevent weight gain. Check-out these tips below to make healthy, natural changes:

Eat Breakfast with Protein

Don’t skip your first meal of the day! Eat a balanced breakfast with a source of protein to help stabilize your blood sugar. Staying satiated can also help prevent midday sugar cravings.

Limit Simple Carbs and Refined Sugars

Simple carbs and refined sugars – often found in white breads, pasta, pastries, rice and sweet treats – are broken down easily. With little to no other nutrients to offset the extra sugar, they turn into glucose levels that enter your blood stream rapidly.

Aim for Balanced Meals

What does balance really mean? Strive for your meals to have a healthy combination of fat, protein, fiber and other nutrients. These nutrients are also absorbed into the bloodstream but can offset sugar levels significantly.

Snack Often on Lighter Foods

For the same reason that breakfast is crucial, snacking can be a great way to reduce blood sugar. Small amounts of food can slash cravings for sugar and carbs while also putting other nutrients into your blood. Aim for low-carb foods such as veggies, berries, cheese, nuts and lean meat. Whole grains are fine within moderation.

Manage Stress and Get Some Sleep

Both chronic stress and lack of sleep can impact weight and blood sugar by altering your hormones. One such hormone that is linked to weight is cortisol. A hormone imbalance can affect appetite levels and promote fat storage – especially around the midsection.

Final Thoughts

Don’t let excess sugar weigh you down. The most effective way to control your blood sugar is to be mindful of what’s in the food you eat. Are your meals and snacks balanced? Are they loaded with carbohydrates and refined sugars that will dump into your blood stream? Always look at the nutrition facts before you consume something you’re not sure of. Use a food diary if you have trouble keeping tabs on your nutrition! By making mindfulness a healthy habit, you will begin to see multiple areas of your life improve – not just blood sugar.