Shaping Up

How to Lose 10 Pounds Quickly

It’s officially Spring, time to get ready for a fitter you this summer.  A quick way to get yourself in shape is to CUT or sharply reduce the amount of sugar in your diet, in addition to doing moderate to high-intensity cardio for at least 45 minutes three times per week.

Sugar, and the type of sugar known as fructose in particular, promotes the kind of dangerous growth of fat cells around your vital organs, which is the hallmark of diabetes and heart disease.  It also speeds up the aging process and packs on the pounds.

Sugar is what I call a calorie culprit. It steals large chunks of your daily caloric balance (see ChooseMyPlate for your recommended balance) by offering empty calories that have no nutritional benefits. Many people are drinking most of their sugar by consuming large amounts of soda, juice, sports drinks, and ….breathe in… gourmet coffee beverages and alcohol.   You may know the usual suspects such as soda, but what may surprise you is just how much sugar is lurking in foods that are often presented as “healthy.”

When checking how much sugar is in a food, look for the following on nutrition labels:

Serving Size: Some packages contain more than 1 serving. So if you eat the whole package, you need to multiply the number of servings by the number of carbohydrates or sugars.  See example below.

Carbohydrates: Digestible carbohydrates are broken down into sugar, which enters the blood.  A good place to start is about 45-60 grams of carbohydrate per meal.

Sugars: The American Heart Association recommends that women intake no more than 6 teaspoons per day (24g or 100 calories) and men intake no more than 9 teaspoons per day (36 g or 150 calories).


For more facts on sugar and how to manage your intake, visit our Pinterest board, or check out our blog post on the negative effects of drinking soda.

You have the information, work out regularly and make better health choices.  COME GET SOME!

About “K” Koroma


“K” Koroma is the owner of fitness company MaxFit, LLC. He has excelled in the fitness industry for over 15 years and specializes in developing innovative fitness programs for individuals, groups, and professional/amateur athletes.  His signature fitness regimens include Fit to Live™, Fit to Play™, and Fit for Duty™, which combine high intensity, multi-muscle activation training methods with strength and core training. His personal training techniques continually evolve to effectively incorporate strength training, cardiovascular conditioning, High Voltage Sports Training™, yoga and Pilates. His regimens help any person or group reach and maintain their maximum levels of fitness and overall health. You can follow him on Facebook, TwitterInstagram and YouTube.