The Sunday Mail
Tatenda Musonza Body Makeover
Sugar is your number one enemy; it has become the single biggest source of health and weight problems.
I know many people are guilty of feeding their sugar cravings, first thing before they eat breakfast they love sipping on a sweet juice loaded with sugar.
You then fill your bowl with sugary cereal and silence those sugar tantrums.
You get into the office and take a cup of tea with four sugars. I have actually met some people who take five sugars.
I have some bad news for you sugar lovers – sugar is as dangerous as alcohol and tobacco; it is one of the chief culprits responsible for the obesity epidemic in Western society.
The getting fat part is the least of your worries; sugar is also responsible for certain types of cancers (yes it is), heart disease, depression, acne, infertility, impotence, sweating and poor concentration.
Some of our diets are poorly planned. Virtually everything we eat has hidden forms of sugar.
The number of diabetic patients has doubled in the last 10 years as less people walk and eat more processed foods. Danger lies ahead.
If you want to get fat and stay fat then I recommend these foods and drinks: ice cream, fizzy drinks, ciders, syrups, sugary juices, sports drinks, sweetened teas, coffees, sauces, sweets, cakes, biscuits, and the list goes on.
Eat these things and you will get what you are looking for – fat.
A can of coke has the equivalent of 15 teaspoons of sugar; energy drink contains 14 teaspoons of the stuff in one bottle. Each week the average person consumes 100 teaspoonfuls of sugar often without knowing it. Just cutting out these drinks will do you a world of good.
Any form of liquid sugar calories is worse than solid food with sugar.
You don’t feel full, so you eat more all day and you crave more sugar and carbs.
Stay away please! Protein, protein, protein at every meal – especially breakfast – is the key to balancing blood sugar and insulin and cutting cravings.
Start the day with eggs or oatmeal (do not add sugar, if you must sweeten try using dried fruits sparingly).
I know what you are probably thinking I have lost my mind to suggest a life with no sugar!
Get with the programme; I am not saying get rid of sugar totally but am trying to wean you off this sweet poison gradually.
Your palate adjusts significantly and quickly when you reduce your sugar intake.
You can suddenly experience a whole range of flavours that either you didn’t know existed before or were muted by the presence of sugar.
Once you stop eating sugar you will find that there a many flavours in simple foods you had not discovered.
Sugar wreaks havoc on your health. Why don’t you try filling up on fruits, vegetables, lean meats and drink plenty of water?
Replace sugar snacks with healthy snacks, take peanuts and green tea (okay to be fair green tea is a bit nasty, but, hey, it’s packed with anti-oxidants and your skin will thank you).
Remember to take sufficient protein and fibre to keep balance in your diet and lower blood sugar levels.
High-sugar foods and drinks cause a vicious cycle of hormonal imbalance, a condition called insulin resistance which only furthers weight gain.
Keep away from foods rich in refined carbohydrates and simple sugars, such as white bread, white rice, and sugary cereals, which cause a rapid rise in blood sugar and insulin levels, leading to an increase in fat storage.
It’s time to throw out the junk food. You are what you eat, so don’t eat junk.
Do not keep junk food like cookies, chips, sweets and other similar products in your house.
Junk food and addiction to sugar is considered to be the greatest cause of fat today.
Exercise Plan
Monday to Saturday: Take 6km walks this week it should take you an hour, make sure you plan your walk. Like I told you a few weeks back, alternate your pace every five minutes or so.
Clean eating tips
Vegetables
Try eating raw vegetables salad twice a day. There are so many different recipes you can try that taste delicious and will fill you up.
I love using cabbage, lettuce, spinach, cut tomatoes and green peppers in my salads. Do something creative and create your own special salad.
Drinks
Drink cold water before your meals. Often you think you are hungry when you are just thirsty.
I have said no to sugary drinks. I can hear complaints. Try cranberry juice.
Tatenda Musonza is a personal trainer and runs a body makeover course, he can be contacted on [email protected].
