Sugar Slayer Challenge - Week 5

Embarking on a journey to cut down sugar isn't easy, but the Sugar Slayer Challenge has been a good kick-start for many. As we wrap up week five, it's time to reflect on the progress and plan for sustainable changes that will last a lifetime.

Week 1-4 Recap

Our journey began with identifying hidden sugars in our diets. We learned to read nutrition labels carefully, spotting added sugars and alternatives masquerading as healthy options. With those sugary or sweetened foods identified, we set intentions to reduce, eliminate, or swap them for healthier alternatives.

Then in Week 4 we took another look, this time at the larger picture.  We calculated our “ideal” consumption numbers based on BMR and TDEE estimation equations, and discovered if we are under-consuming, over-consuming, or pretty much hitting the mark on total consumption.

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Week 5: This Is It!

The Consumption Discussion, Part 2

This week's first focus is on understanding total consumption and making adjustments to align with our Total Daily Energy Expenditure (TDEE).

From the numbers, anywhere within ~200 calories above or below our “ideal” caloric intake is a great place to be!  If you’re in this range and feeling good, keep going!

If you found in Week 4 that you’re Under-Fueled, you may want to add a snack or increase portion sizes at current meals/snacks.  Also, you can start incorporating more calorie-dense foods like nuts or seeds to increase your caloric intake without adding a ton of volume.

If you instead found that you’re Over-Fueled, you probably want to start reducing your total intake by reducing portion sizes (little by little here!).  You can also swap high-calorie items for vegetables, to keep the volume and satiety of meals, while consuming fewer overall calories.  Finally, you may want to consider removing a snack (especially if that snack is later at night!). However, in most cases, doing the first two things will get you cloer to that optimal range, even if it takes some time!

Ending the Challenge - Planning for the Future

As we conclude the challenge, remember that this is just the beginning. It's crucial to evaluate how sustainable your changes are, so that you can continue on this path towards optimal health!

If certain modifications you made throughout this challenge feel too drastic, dial them back a bit. For example, if cutting out coffee creamer entirely isn’t working for you, try reducing it very gradually each week.  After several weeks (or even months), your taste will change and you’ll be able to reduce these sweetened foods to an amount you feel better about.

A dietary change is not really something that can be completed within a five-week window, but something that you have to work on, in small doses, over time.  The smaller the changes, the more sustainable they will be!

Your Turn!

This week's assignment involves tracking your food intake and again comparing it to your TDEE.  If you need to increase or decrease your total consumption, make a plan for gradually doing so!

Then, remember the changes you made during Weeks 2 & 3 - are there tweaks you need to make to maintain your progress? Identify the least sustainable changes and strategize on making them more manageable, so they can last!

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Thank you for participating in the Sugar Slayer Challenge!

Your commitment to better health is inspiring, and this is just the beginning of a sweet success story.  The end of this challenge marks the start of a healthier lifestyle - keep refining your habits and enjoy the journey to a healthier you!

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