By: Kerry Robinson, RD Date: 1/19/10
At some point, most of us have wanted to lose (or in some cases, maintain) our weight. In fact, if you are like many Americans, it may have been one of your New Year’s resolutions. With a bombardment of strategies and quick fixes to help shed those pounds, you may find that you end up confused as to the plan that’s best for you, whether it be tracking your calories through a food journal, increasing your level of activity, or even vowing to skip your favorite desserts.
Personally, one of my goals has been to maintain my weight, which requires an army of strategies. But, I’ll focus on one of my major challenges: Conquering my sweet tooth. Over the years, I’ve learned that if I vow to skip the sweets, I’ll want them even more, which can lead me down the path of failure. So, I’ve employed a few strategies to keep me in check while still enjoying sweets:
- I choose my calories wisely. If I’m in front of a decadent dessert, I won’t hesitate to enjoy it in moderation. How can I do this without worrying about the extra calories? I achieve calorie “savings” in other foods I consume throughout the day. One way I do this is by choosing foods that pack the most nutrients per calorie.
- When possible, I opt for foods and beverages that contain low-calorie sweeteners, such as sucralose. There are six approved low-calorie sweeteners in the U.S. With low-calorie sweeteners, I can enjoy the sweet taste without the calories and put my calorie savings toward that gourmet truffle or that piece of homemade banana bread. I’ve found that, in addition to an exercise program and a balanced diet, this strategy helps me stay on track and I don’t have to deprive myself of the foods I love.
So what about the claim that consuming low-calorie sweeteners can lead to increased appetite and weight gain? Is that true? According to the body of research and insights from scientific experts specializing in this area of research, the answer is no. In fact, several clinical studies involving humans have found that low-calorie sweeteners do help with weight loss or weight management. And, anecdotally, they have helped me stay on track in my weight management goal. Since weight gain occurs when we consume more calories than we burn, it makes sense that reducing total calories by using low-calorie sweeteners would aid in weight management efforts.
It’s important to remember the common sense approach of “calories in, calories out” — low-calorie sweeteners are only effective if they are incorporated in place of calorie-containing sweeteners. If you aren’t balancing your total daily calorie intake with the calories you expend, you’ll still end up on the wrong side of the weight management equation. So, just like anything else, low-calorie sweeteners are not a magic bullet, but an option as part of a well-balanced diet that includes physical activity. For me, they are simply another ‘tool’ in my weight management ‘toolbox.’
Weight management plans are rarely simple or one-size-fits-all. Now that I’ve shared one of my strategies with you, what tools do you find help you stay on track with your weight management goals?